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5/3/1 for Highland Games

It has been quite some time since I posted on this blog and A LOT of stuff has gone down in the interim. Most notably (at least of the things that are within the scope of this blog) I have swapped my focus from powerlifting to the Highland Games. This was a much more involved process than I previously imagined. Not only have I had to lower the amount of time I dedicated to strength training, I had to change my strength training focus from absolute strength to power. Finding a balance in my training and preparation for the highland games was challenging at first as I was subconsciously unwilling to let go of the training volume I was used to in the weight room; however, I have progressed and my training is coming together nicely. In doing so I have created an easy to follow 5/3/1 template that I recently began following. I'll be adding 5lbs per month to the training max of every lift with the exception of squat and deadlift to which I will add 10lbs a month. To download the usable spreadsheet with formulas visit this thread:

http://forum.bodybuilding.com/showthread.php?t=155429903

Squat, Bench Press and Deadlift Variations

Have you ever just gotten bored to death with the big 3 lifts? Yeah, me too. Here is a collection of exercise variations that you can use as ME lifts if you train with a Westside Barbell Template, as your major lifts during the Accumulation Mesocycle of a block periodized training protocol or just to mix things up a bit. Before you select an exercise to perform just make sure that it is addressing one of your weak points and have at it!

The possibilities for lift variations are infinite and are only limited by the confines of your own imagination. Here are all of the ones that I could think of that would use implements commonly found in a powerlifter's garage gym. If you can think of any other useful ones feel free to leave them in the comments. 

A simple way to formulate these lifts out on your own is to ask yourself the following series of questions; as an example, I have used a bench press variation for lockout strength to answer these questions.

1: What lift am I training today?                                                                  Bench Press
2: What specific weakness of that lift do I need to address?                         Lock Out Strength
3: What major variation would I like to perform?                                        Decline Bench Press
4: Should I train with a full range of motion to address my problem?            No, 4 Board
5: Do I need any accomodating resistance?                                                Yes, chains and bands
6: What grip/stance width will I use?                                                           Narrow Grip

For this particular training session I would then perform the Narrow Grip Decline Bench Press w/ a 4 board, chains and bands to address my problem with lockout strength. Just be sure to select a lift, range of motion and means of accomodating resistance that is appropriate to what physical adaptation you are trying to facilitate by performing the exercise. For example, if I were weak off the chest and strong at lockout then I shouldn't use a narrow grip, a decline bench, a 4 board, chains or bands because all of those things help to shorten the range of motion and add stress to the triceps rather than the pecs and delts. Just use some common sense and you'll come out ahead. Now, go train!


Bench Press
Bench Press w Chains
Bench Press w/ Bands
Bench Press w/ Reverse Bands
Bench Press w/ Chains and Bands
Bench Press w/ Chains and Reverse Bands
Bench Press w/ 1 Board
Bench Press w/ 1 Board and Chains
Bench Press w/ 1 Board and Bands
Bench Press w/ 1 Board and Reverse Bands
Bench Press w/ 1 Board, Chains and Bands
Bench Press w/ 1 Board, Chains and Reverse Bands
Bench Press w/ 2 Board
Bench Press w/ 2 Board and Chains
Bench Press w/ 2 Board and Bands
Bench Press w/ 2 Board and Reverse Bands
Bench Press w/ 2 Board, Chains and Bands
Bench Press w/ 2 Board, Chains and Reverse Bands
Bench Press w/ 3 Board
Bench Press w/ 3 Board and Chains
Bench Press w/ 3 Board and Bands
Bench Press w/ 3 Board and Reverse Bands
Bench Press w/ 3 Board, Chains and Bands
Bench Press w/ 3 Board, Chains and Reverse Bands
Bench Press w/ 4 Board
Bench Press w/ 4 Board and Chains
Bench Press w/ 4 Board and Bands
Bench Press w/ 4 Board and Reverse Bands
Bench Press w/ 4 Board, Chains and Bands
Bench Press w/ 4 Board, Chains and Reverse Bands
Incline Bench Press
Incline Bench Press w Chains
Incline Bench Press w/ Bands
Incline Bench Press w/ Reverse Bands
Incline Bench Press w/ Chains and Bands
Incline Bench Press w/ Chains and Reverse Bands
Incline Bench Press w/ 1 Board
Incline Bench Press w/ 1 Board and Chains
Incline Bench Press w/ 1 Board and Bands
Incline Bench Press w/ 1 Board and Reverse Bands
Incline Bench Press w/ 1 Board, Chains and Bands
Incline Bench Press w/ 1 Board, Chains and Reverse Bands
Incline Bench Press w/ 2 Board
Incline Bench Press w/ 2 Board and Chains
Incline Bench Press w/ 2 Board and Bands
Incline Bench Press w/ 2 Board and Reverse Bands
Incline Bench Press w/ 2 Board, Chains and Bands
Incline Bench Press w/ 2 Board, Chains and Reverse Bands
Incline Bench Press w/ 3 Board
Incline Bench Press w/ 3 Board and Chains
Incline Bench Press w/ 3 Board and Bands
Incline Bench Press w/ 3 Board and Reverse Bands
Incline Bench Press w/ 3 Board, Chains and Bands
Incline Bench Press w/ 3 Board, Chains and Reverse Bands
Incline Bench Press w/ 4 Board
Incline Bench Press w/ 4 Board and Chains
Incline Bench Press w/ 4 Board and Bands
Incline Bench Press w/ 4 Board and Reverse Bands
Incline Bench Press w/ 4 Board, Chains and Bands
Incline Bench Press w/ 4 Board, Chains and Reverse Bands
Decline Bench Press
Decline Bench Press w/ Chains
Decline Bench Press w/ Bands
Decline Bench Press w/ Reverse Bands
Decline Bench Press w/ Chains and Bands
Decline Bench Press w/ Chains and Reverse Bands
Decline Bench Press w/ 1 Board
Decline Bench Press w/ 1 Board and Chains
Decline Bench Press w/ 1 Board and Bands
Decline Bench Press w/ 1 Board and Reverse Bands
Decline Bench Press w/ 1 Board, Chains and Bands
Decline Bench Press w/ 1 Board, Chains and Reverse Bands
Decline Bench Press w/ 2 Board
Decline Bench Press w/ 2 Board and Chains
Decline Bench Press w/ 2 Board and Bands
Decline Bench Press w/ 2 Board and Reverse Bands
Decline Bench Press w/ 2 Board, Chains and Bands
Decline Bench Press w/ 2 Board, Chains and Reverse Bands
Decline Bench Press w/ 3 Board
Decline Bench Press w/ 3 Board and Chains
Decline Bench Press w/ 3 Board and Bands
Decline Bench Press w/ 3 Board and Reverse Bands
Decline Bench Press w/ 3 Board, Chains and Bands
Decline Bench Press w/ 3 Board, Chains and Reverse Bands
Decline Bench Press w/ 4 Board
Decline Bench Press w/ 4 Board and Chains
Decline Bench Press w/ 4 Board and Bands
Decline Bench Press w/ 4 Board and Reverse Bands
Decline Bench Press w/ 4 Board, Chains and Bands
Decline Bench Press w/ 4 Board, Chains and Reverse Bands
Narrow Grip Bench Press
Narrow Grip Bench Press w Chains
Narrow Grip Bench Press w/ Bands
Narrow Grip Bench Press w/ Reverse Bands
Narrow Grip Bench Press w/ Chains and Bands
Narrow Grip Bench Press w/ Chains and Reverse Bands
Narrow Grip Bench Press w/ 1 Board
Narrow Grip Bench Press w/ 1 Board and Chains
Narrow Grip Bench Press w/ 1 Board and Bands
Narrow Grip Bench Press w/ 1 Board and Reverse Bands
Narrow Grip Bench Press w/ 1 Board, Chains and Bands
Narrow Grip Bench Press w/ 1 Board, Chains and Reverse Bands
Narrow Grip Bench Press w/ 2 Board
Narrow Grip Bench Press w/ 2 Board and Chains
Narrow Grip Bench Press w/ 2 Board and Bands
Narrow Grip Bench Press w/ 2 Board and Reverse Bands
Narrow Grip Bench Press w/ 2 Board, Chains and Bands
Narrow Grip Bench Press w/ 2 Board, Chains and Reverse Bands
Narrow Grip Bench Press w/ 3 Board
Narrow Grip Bench Press w/ Chains
Narrow Grip Bench Press w/ 3 Board and Bands
Narrow Grip Bench Press w/ 3 Board and Reverse Bands
Narrow Grip Bench Press w/ 3 Board, Chains and Bands
Narrow Grip Bench Press w/ 3 Board, Chains and Reverse Bands
Narrow Grip Bench Press w/ 4 Board
Narrow Grip Bench Press w/ 4 Board and Chains
Narrow Grip Bench Press w/ 4 Board and Bands
Narrow Grip Bench Press w/ 4 Board and Reverse Bands
Narrow Grip Bench Press w/ 4 Board, Chains and Bands
Narrow Grip Bench Press w/ 4 Board, Chains and Reverse Bands
Narrow Grip Incline Bench Press
Narrow Grip Incline Bench Press w Chains
Narrow Grip Incline Bench Press w/ Bands
Narrow Grip Incline Bench Press w/ Reverse Bands
Narrow Grip Incline Bench Press w/ Chains and Bands
Narrow Grip Incline Bench Press w/ Chains and Reverse Bands
Narrow Grip Incline Bench Press w/ 1 Board
Narrow Grip Incline Bench Press w/ 1 Board and Chains
Narrow Grip Incline Bench Press w/ 1 Board and Bands
Narrow Grip Incline Bench Press w/ 1 Board and Reverse Bands
Narrow Grip Incline Bench Press w/ 1 Board, Chains and Bands
Narrow Grip Incline Bench Press w/ 1 Board, Chains and Reverse Bands
Narrow Grip Incline Bench Press w/ 2 Board
Narrow Grip Incline Bench Press w/ 2 Board and Chains
Narrow Grip Incline Bench Press w/ 2 Board and Bands
Narrow Grip Incline Bench Press w/ 2 Board and Reverse Bands
Narrow Grip Incline Bench Press w/ 2 Board, Chains and Bands
Narrow Grip Incline Bench Press w/ 2 Board, Chains and Reverse Bands
Narrow Grip Incline Bench Press w/ 3 Board
Narrow Grip Incline Bench Press w/ Chains
Narrow Grip Incline Bench Press w/ 3 Board and Bands
Narrow Grip Incline Bench Press w/ 3 Board and Reverse Bands
Narrow Grip Incline Bench Press w/ 3 Board, Chains and Bands
Narrow Grip Incline Bench Press w/ 3 Board, Chains and Reverse Bands
Narrow Grip Incline Bench Press w/ 4 Board
Narrow Grip Incline Bench Press w/ 4 Board and Chains
Narrow Grip Incline Bench Press w/ 4 Board and Bands
Narrow Grip Incline Bench Press w/ 4 Board and Reverse Bands
Narrow Grip Incline Bench Press w/ 4 Board, Chains and Bands
Narrow Grip Incline Bench Press w/ 4 Board, Chains and Reverse Bands
Narrow Grip Decline Bench Press
Narrow Grip Decline Bench Press w Chains
Narrow Grip Decline Bench Press w/ Bands
Narrow Grip Decline Bench Press w/ Reverse Bands
Narrow Grip Decline Bench Press w/ Chains and Bands
Narrow Grip Decline Bench Press w/ Chains and Reverse Bands
Narrow Grip Decline Bench Press w/ 1 Board
Narrow Grip Decline Bench Press w/ 1 Board and Chains
Narrow Grip Decline Bench Press w/ 1 Board and Bands
Narrow Grip Decline Bench Press w/ 1 Board and Reverse Bands
Narrow Grip Decline Bench Press w/ 1 Board, Chains and Bands
Narrow Grip Decline Bench Press w/ 1 Board, Chains and Reverse Bands
Narrow Grip Decline Bench Press w/ 2 Board
Narrow Grip Decline Bench Press w/ 2 Board and Chains
Narrow Grip Decline Bench Press w/ 2 Board and Bands
Narrow Grip Decline Bench Press w/ 2 Board and Reverse Bands
Narrow Grip Decline Bench Press w/ 2 Board, Chains and Bands
Narrow Grip Decline Bench Press w/ 2 Board, Chains and Reverse Bands
Narrow Grip Decline Bench Press w/ 3 Board
Narrow Grip Decline Bench Press w/ 3 Board and Chains
Narrow Grip Decline Bench Press w/ 3 Board and Bands
Narrow Grip Decline Bench Press w/ 3 Board and Reverse Bands
Narrow Grip Decline Bench Press w/ 3 Board, Chains and Bands
Narrow Grip Decline Bench Press w/ 3 Board, Chains and Reverse Bands
Narrow Grip Decline Bench Press w/ 4 Board
Narrow Grip Decline Bench Press w/ 4 Board and Chains
Narrow Grip Decline Bench Press w/ 4 Board, Chains and Bands
Narrow Grip Decline Bench Press w/ 4 Board and Reverse Bands
Narrow Grip Decline Bench Press w/ 4 Board, Chains and Bands
Narrow Grip Decline Bench Press w/ 4 Board, Chains and Reverse Bands
Wide Grip Bench Press
Wide Grip Bench Press w Chains
Wide Grip Bench Press w/ Bands
Wide Grip Bench Press w/ Reverse Bands
Wide Grip Bench Press w/ Chains and Bands
Wide Grip Bench Press w/ Chains and Reverse Bands
Wide Grip Bench Press w/ 1 Board
Wide Grip Bench Press w/ 1 Board and Chains
Wide Grip Bench Press w/ 1 Board and Bands
Wide Grip Bench Press w/ 1 Board and Reverse Bands
Wide Grip Bench Press w/ 1 Board, Chains and Bands
Wide Grip Bench Press w/ 1 Board, Chains and Reverse Bands
Wide Grip Bench Press w/ 2 Board
Wide Grip Bench Press w/ 2 Board and Chains
Wide Grip Bench Press w/ 2 Board and Bands
Wide Grip Bench Press w/ 2 Board and Reverse Bands
Wide Grip Bench Press w/ 2 Board, Chains and Bands
Wide Grip Bench Press w/ 2 Board, Chains and Reverse Bands
Wide Grip Bench Press w/ 3 Board
Wide Grip Bench Press w/ 3 Board and Chains
Wide Grip Bench Press w/ 3 Board and Bands
Wide Grip Bench Press w/ 3 Board and Reverse Bands
Wide Grip Bench Press w/ 3 Board, Chains and Bands
Wide Grip Bench Press w/ 3 Board, Chains and Reverse Bands
Wide Grip Bench Press w/ 4 Board
Wide Grip Bench Press w/ 4 Board and Chains
Wide Grip Bench Press w/ 4 Board and Bands
Wide Grip Bench Press w/ 4 Board and Reverse Bands
Wide Grip Bench Press w/ 4 Board, Chains and Bands
Wide Grip Bench Press w/ 4 Board, Chains and Reverse Bands
Wide Grip Incline Bench Press
Wide Grip Incline Bench Press w Chains
Wide Grip Incline Bench Press w/ Bands
Wide Grip Incline Bench Press w/ Reverse Bands
Wide Grip Incline Bench Press w/ Chains and Bands
Wide Grip Incline Bench Press w/ Chains and Reverse Bands
Wide Grip Incline Bench Press w/ 1 Board
Wide Grip Incline Bench Press w/ 1 Board and Chains
Wide Grip Incline Bench Press w/ 1 Board and Bands
Wide Grip Incline Bench Press w/ 1 Board and Reverse Bands
Wide Grip Incline Bench Press w/ 1 Board, Chains and Bands
Wide Grip Incline Bench Press w/ 1 Board, Chains and Reverse Bands
Wide Grip Incline Bench Press w/ 2 Board
Wide Grip Incline Bench Press w/ 2 Board and Chains
Wide Grip Incline Bench Press w/ 2 Board and Bands
Wide Grip Incline Bench Press w/ 2 Board and Reverse Bands
Wide Grip Incline Bench Press w/ 2 Board, Chains and Bands
Wide Grip Incline Bench Press w/ 2 Board, Chains and Reverse Bands
Wide Grip Incline Bench Press w/ 3 Board
Wide Grip Incline Bench Press w/ 3 Board and Chains
Wide Grip Incline Bench Press w/ 3 Board and Bands
Wide Grip Incline Bench Press w/ 3 Board and Reverse Bands
Wide Grip Incline Bench Press w/ 3 Board, Chains and Bands
Wide Grip Incline Bench Press w/ 3 Board, Chains and Reverse Bands
Wide Grip Incline Bench Press w/ 4 Board
Wide Grip Incline Bench Press w/ 4 Board and Chains
Wide Grip Incline Bench Press w/ 4 Board and Bands
Wide Grip Incline Bench Press 4 Board and Reverse Bands
Wide Grip Incline Bench Press w/ 4 Board, Chains and Bands
Wide Grip Incline Bench Press w/ 4 Board, Chains and Reverse Bands
Wide Grip Decline Bench Press
Wide Grip Decline Bench Press w Chains
Wide Grip Decline Bench Press w/ Bands
Wide Grip Decline Bench Press w/ Reverse Bands
Wide Grip Decline Bench Press w/ Chains and Bands
Wide Grip Decline Bench Press w/ Chains and Reverse Bands
Wide Grip Decline Bench Press w/ 1 Board
Wide Grip Decline Bench Press w/ 1 Board and Chains
Wide Grip Decline Bench Press w/ 1 Board and Bands
Wide Grip Decline Bench Press w/ 1 Board and Reverse Bands
Wide Grip Decline Bench Press w/ 1 Board, Chains and Bands
Wide Grip Decline Bench Press w/ 1 Board, Chains and Reverse Bands
Wide Grip Decline Bench Press w/ 2 Board
Wide Grip Decline Bench Press w/ 2 Board and Chains
Wide Grip Decline Bench Press w/ 2 Board and Bands
Wide Grip Decline Bench Press w/ 2 Board and Reverse Bands
Wide Grip Decline Bench Press w/ 2 Board, Chains and Bands
Wide Grip Decline Bench Press w/ 2 Board, Chains and Reverse Bands
Wide Grip Decline Bench Press w/ 3 Board
Wide Grip Decline Bench Press w/ 3 Board and Chains
Wide Grip Decline Bench Press w/ 3 Board and Bands
Wide Grip Decline Bench Press w/ 3 Board and Reverse Bands
Wide Grip Decline Bench Press w/ 3 Board, Chains and Bands
Wide Grip Decline Bench Press w/ 3 Board, Chains and Reverse Bands
Wide Grip Decline Bench Press w/ 4 Board
Wide Grip Decline Bench Press w/ 4 Board and Chains
Wide Grip Decline Bench Press w/ 4 Board and Bands
Wide Grip Decline Bench Press w/ 4 Board and Reverse Bands
Wide Grip Decline Bench Press w/ 4 Board, Chains and Bands
Wide Grip Decline Bench Press w/ 4 Board, Chains and Reverse Bands
Floor Press
Floor Press w Chains
Floor Press w/ Bands
Floor Press w/ Reverse Bands
Floor Press w/ Chains and Bands
Floor Press w/ Chains and Reverse Bands
Floor Press w/ 1 Board
Floor Press w/ 1 Board and Chains
Floor Press w/ 1 Board and Bands
Floor Press w/ 1 Board and Reverse Bands
Floor Press w/ 1 Board, Chains and Bands
Floor Press w/ 1 Board, Chains and Reverse Bands
Floor Press w/ 2 Board
Floor Press w/ 2 Board and Chains
Floor Press w/ 2 Board and Bands
Floor Press w/ 2 Board and Reverse Bands
Floor Press w/ 2 Board, Chains and Bands
Floor Press w/ 2 Board, Chains and Reverse Bands
Floor Press w/ 3 Board
Floor Press w/ 3 Board and Chains
Floor Press w/ 3 Board and Bands
Floor Press w/ 3 Board and Reverse Bands
Floor Press w/ 3 Board, Chains and Bands
Floor Press w/ 3 Board, Chains and Reverse Bands
Floor Press w/ 4 Board
Floor Press w/ 4 Board and Chains
Floor Press w/ 4 Board and Bands
Floor Press w/ 4 Board and Reverse Bands
Floor Press w/ 4 Board, Chains and Bands
Floor Press w/ 4 Board, Chains and Reverse Bands
Narrow Grip Floor Press
Narrow Grip Floor Press w Chains
Narrow Grip Floor Press w/ Bands
Narrow Grip Floor Press w/ Reverse Bands
Narrow Grip Floor Press w/ Chains and Bands
Narrow Grip Floor Press w/ Chains and Reverse Bands
Narrow Grip Floor Press w/ 1 Board
Narrow Grip Floor Press w/ 1 Board and Chains
Narrow Grip Floor Press w/ 1 Board and Bands
Narrow Grip Floor Press w/ 1 Board and Reverse Bands
Narrow Grip Floor Press w/ 1 Board, Chains and Bands
Narrow Grip Floor Press w/ 1 Board, Chains and Reverse Bands
Narrow Grip Floor Press w/ 2 Board
Narrow Grip Floor Press w/ 2 Board and Chains
Narrow Grip Floor Press w/ 2 Board and Bands
Narrow Grip Floor Press w/ 2 Board and Reverse Bands
Narrow Grip Floor Press w/ 2 Board, Chains and Bands
Narrow Grip Floor Press w/ 2 Board, Chains and Reverse Bands
Narrow Grip Floor Press w/ 3 Board
Narrow Grip Floor Press w/ 3 Board and Chains
Narrow Grip Floor Press w/ 3 Board and Bands
Narrow Grip Floor Press w/ 3 Board and Reverse Bands
Narrow Grip Floor Press w/ 3 Board, Chains and Bands
Narrow Grip Floor Press w/ 3 Board, Chains and Reverse Bands
Narrow Grip Floor Press w/ 4 Board
Narrow Grip Floor Press w/ 4 Board and Chains
Narrow Grip Floor Press w/ 4 Board and Bands
Narrow Grip Floor Press w/ 4 Board and Reverse Bands
Narrow Grip Floor Press w/ 4 Board, Chains and Bands
Narrow Grip Floor Press w/ 4 Board, Chains and Reverse Bands
Wide Grip Floor Press
Wide Grip Floor Press w Chains
Wide Grip Floor Press w/ Bands
Wide Grip Floor Press w/ Reverse Bands
Wide Grip Floor Press w/ Chains and Bands
Wide Grip Floor Press w/ Chains and Reverse Bands
Wide Grip Floor Press w/ 1 Board
Wide Grip Floor Press w/ 1 Board and Chains
Wide Grip Floor Press w/ 1 Board and Bands
Wide Grip Floor Press w/ 1 Board and Reverse Bands
Wide Grip Floor Press w/ 1 Board, Chains and Bands
Wide Grip Floor Press w/ 1 Board, Chains and Reverse Bands
Wide Grip Floor Press w/ 2 Board
Wide Grip Floor Press w/ 2 Board and Chains
Wide Grip Floor Press w/ 2 Board and Bands
Wide Grip Floor Press w/ 2 Board and Reverse Bands
Wide Grip Floor Press w/ 2 Board, Chains and Bands
Wide Grip Floor Press w/ 2 Board, Chains and Reverse Bands
Wide Grip Floor Press w/ 3 Board
Wide Grip Floor Press w/ 3 Board and Chains
Wide Grip Floor Press w/ 3 Board and Bands
Wide Grip Floor Press w/ 3 Board and Reverse Bands
Wide Grip Floor Press w/ 3 Board, Chains and Bands
Wide Grip Floor Press w/ 3 Board, Chains and Reverse Bands
Wide Grip Floor Press w/ 4 Board
Wide Grip Floor Press w/ 4 Board and Chains
Wide Grip Floor Press w/ 4 Board and Bands
Wide Grip Floor Press w/ 4 Board and Reverse Bands
Wide Grip Floor Press w/ 4 Board, Chains and Bands
Wide Grip Floor Press w/ 4 Board, Chains and Reverse Bands
Squat
Squat w/ Chains
Squat w/ Bands
Squat w/ Reverse Bands
Squat w/ Chains and Bands
Squat w/ Chains and Reverse Bands
Box Squat
Box Squat w/ Chains
Box Squat w/ Bands
Box Squat w/ Reverse Bands
Box Squat w/ Chains and Bands
Box Squat w/ Chains and Reverse Bands
Low Box Squat
Low Box Squat w/ Chains
Low Box Squat w/ Bands
Low Box Squat w/ Reverse Bands
Low Box Squat w/ Chains and Bands
Low Box Squat w/ Chains and Reverse Bands
High Box Squat
High Box Squat w/ Chains
High Box Squat w/ Bands
High Box Squat w/ Reverse Bands
High Box Squat w/ Chains and Bands
High Box Squat w/ Chains and Reverse Bands
High Bar Squat
High Bar Squat w/ Chains
High Bar Squat w/ Bands
High Bar Squat w/ Reverse Bands
High Bar Squat w/ Chains and Bands
High Bar Squat w/ Chains and Reverse Bands
High Bar Box Squat
High Bar Box Squat w/ Chains
High Bar Box Squat w/ Bands
High Bar Box Squat w/ Reverse Bands
High Bar Box Squat w/ Chains and Bands
High Bar Box Squat w/ Chains and Reverse Bands
High Bar Low Box Squat
High Bar Low Box Squat w/ Chains
High Bar Low Box Squat w/ Bands
High Bar Low Box Squat w/ Reverse Bands
High Bar Low Box Squat w/ Chains and Bands
High Bar Low Box Squat w/ Chains and Reverse Bands
High Bar High Box Squat
High Bar High Box Squat w/ Chains
High Bar High Box Squat w/ Bands
High Bar High Box Squat w/ Reverse Bands
High Bar High Box Squat w/ Chains and Bands
High Bar High Box Squat w/ Chains and Reverse Bands
Zercher Squat
Zercher Squat w/ Chains
Zercher Squat w/ Bands
Zercher Squat w/ Reverse Bands
Zercher Squat w/ Chains and Bands
Zercher Squat w/ Chains and Reverse Bands
Zercher Box Squat
Zercher Box Squat w/ Chains
Zercher Box Squat w/ Bands
Zercher Box Squat w/ Reverse Bands
Zercher Box Squat w/ Chains and Bands
Zercher Box Squat w/ Chains and Reverse Bands
Zercher Low Box Squat
Zercher Low Box Squat w/ Chains
Zercher Low Box Squat w/ Bands
Zercher Low Box Squat w/ Reverse Bands
Zercher Low Box Squat w/ Chains and Bands
Zercher Low Box Squat w/ Chains and Reverse Bands
Zercher High Box Squat
Zercher High Box Squat w/ Chains
Zercher High Box Squat w/ Bands
Zercher High Box Squat w/ Reverse Bands
Zercher High Box Squat w/ Chains and Bands
Zercher High Box Squat w/ Chains and Reverse Bands
Front Squat
Front Squat w/ Chains
Front Squat w/ Bands
Front Squat w/ Reverse Bands
Front Squat w/ Chains and Bands
Front Squat w/ Chains and Reverse Bands
Front Box Squat
Front Box Squat w/ Chains
Front Box Squat w/ Bands
Front Box Squat w/ Reverse Bands
Front Box Squat w/ Chains and Bands
Front Box Squat w/ Chains and Reverse Bands
Front Low Box Squat
Front Low Box Squat w/ Chains
Front Low Box Squat w/ Bands
Front Low Box Squat w/ Reverse Bands
Front Low Box Squat w/ Chains and Bands
Front Low Box Squat w/ Chains and Reverse Bands
Front High Box Squat
Front High Box Squat w/ Chains
Front High Box Squat w/ Bands
Front High Box Squat w/ Reverse Bands
Front High Box Squat w/ Chains and Bands
Front High Box Squat w/ Chains and Reverse Bands
Good Mornings
Good Mornings w/ Chains
Good Mornings w/ Bands
Good Mornings w/ Reverse Bands
Good Mornings w/ Chains and Bands
Good Mornings w/ Chains and Reverse Bands
Narrow Stance Good Mornings
Narrow Stance Good Mornings w/ Chains
Narrow Stance Good Mornings w/ Bands
Narrow Stance Good Mornings w/ Reverse Bands
Narrow Stance Good Mornings w/ Chains and Bands
Narrow Stance Good Mornings w/ Chains and Reverse Bands
Wide Stance Good Mornings
Wide Stance Good Mornings w/ Chains
Wide Stance Good Mornings w/ Bands
Wide Stance Good Mornings w/ Reverse Bands
Wide Stance Good Mornings w/ Chains and Bands
Wide Stance Good Mornings w/ Chains and Reverse Bands
Power Good Mornings
Power Good Mornings w/ Chains
Power Good Mornings w/ Bands
Power Good Mornings w/ Reverse Bands
Power Good Mornings w/ Chains and Bands
Power Good Mornings w/ Chains and Reverse Bands
Squat Good Mornings
Squat Good Mornings w/ Chains
Squat Good Mornings w/ Bands
Squat Good Mornings w/ Reverse Bands
Squat Good Mornings w/ Chains and Bands
Squat Good Mornings w/ Chains and Reverse Bands
Deadlift
Deadlift w/ Chains
Deadlift w/ Bands
Deadlift w/ Reverse Bands
Deadlift w/ Chains and Bands
Deadlift w/ Chains and Reverse Bands
Deficit Deadlift
Deficit Deadlift w/ Chains
Deficit Deadlift w/ Bands
Deficit Deadlift w/ Reverse Bands
Deficit Deadlift w/ Chains and Bands
Deficit Deadlift w/ Chains and Reverse Bands
Block Pulls
Block Pulls w/ Chains
Block Pulls w/ Bands
Block Pulls w/ Reverse Bands
Block Pulls w/ Chains and Bands
Block Pulls w/ Chains and Reverse Bands
Straight Leg Deadlift
Straight Leg Deadlift w/ Chains
Straight Leg Deadlift w/ Bands
Straight Leg Deadlift w/ Reverse Bands
Straight Leg Deadlift w/ Chains and Bands
Straight Leg Deadlift w/ Chains and Reverse Bands
Romanian Deadlift
Romanian Deadlift w/ Chains
Romanian Deadlift w/ Bands
Romanian Deadlift w/ Reverse Bands
Romanian Deadlift w/ Chains and Bands
Romanian Deadlift w/ Chains and Reverse Bands
Sumo Deadlift
Sumo Deadlift w/ Chains
Sumo Deadlift w/ Bands
Sumo Deadlift w/ Reverse Bands
Sumo Deadlift w/ Chains and Bands
Sumo Deadlift w/ Chains and Reverse Bands
Sumo Deficit Deadlift
Sumo Deficit Deadlift w/ Chains
Sumo Deficit Deadlift w/ Bands
Sumo Deficit Deadlift w/ Reverse Bands
Sumo Deficit Deadlift w/ Chains and Bands
Sumo Deficit Deadlift w/ Chains and Reverse Bands
Sumo Block Pulls
Sumo Block Pulls w/ Chains
Sumo Block Pulls w/ Bands
Sumo Block Pulls w/ Reverse Bands
Sumo Block Pulls w/ Chains and Bands
Sumo Block Pulls w/ Chains and Reverse Bands
Sumo Straight Leg Deadlift
Sumo Straight Leg Deadlift w/ Chains
Sumo Straight Leg Deadlift w/ Bands
Sumo Straight Leg Deadlift w/ Reverse Bands
Sumo Straight Leg Deadlift w/ Chains and Bands
Sumo Straight Leg Deadlift w/ Chains and Reverse Bands
Sumo Romanian Deadlift
Sumo Romanian Deadlift w/ Chains
Sumo Romanian Deadlift w/ Bands
Sumo Romanian Deadlift w/ Reverse Bands
Sumo Romanian Deadlift w/ Chains and Bands
Sumo Romanian Deadlift w/ Chains and Reverse Bands

Strongman Event Circuit Training for Fat Loss


Athletes from all different disciplines advocate using high intensity interval training (HIIT) or modified high intensity interval training (MHIIT) as a means of fat loss rather than the low-and-slow cardio that most folks turn to. There are a lot of reasons for this, first and foremost, training with short, intense spurts of energy with regulated periods of rest will involve more than just oxidative means of energy production which is why it is so much more effective for strength athletes than jogging or, dare I say, aerobics. This subject is much more complicated than I have presented it here; however, I won't be getting into any details right now because, well, it's 11:00 at night and frankly I would rather sit here with Leslie and watch cheesy vampire movies than write an in-depth blog about energy systems and their respective utilizations during training. Anyway, I have recently been trying to lose some fat because I had way too much of it and have thus begun implementing strongman events in a circuit as one of my fat loss tools. After having finished this circuit my heart rate was so high that I felt like I was drowning.

I ran this circuit 5 times with 1-2 minutes rest.



The Powerlifting Matrix

I recently caught wind of a powerlifting program known as the Powerlifting Matrix. It is a very simple program that uses the principles of progressive overload. It took me a great deal of research to find this matrix on the internet and it is for that reason that I am posting it here. This program seems to be very simple and sound and I believe that if it were more publicized that many lifters would benefit from it. This program is good for lifters who cannot progress without lifting at or above 90% of their 1RM on a regular basis (such as myself). Too many training protocols use 80-85% as the "heavy" lifts during most of the cycle and only occasionally subject the lifter to loads 90% or higher. The powerlifting matrix itself is a graph which shows how many sets/reps and at what weight you should perform a training session based off of a 1RM of that lift. I recommend beginning with 90% of your 1RM, then perform the assigned sets and reps followed by some assistance work (2-3 lifts for 3-5 sets of 5-10 reps). If you are able to complete the all of the assigned reps for your major lift that day then you progress to the next highest 1RM protocol the following week. If you fail to complete your weights 2 weeks in a row then you reset your weights 10% lower and start to work your way back up. Try to think of it as taking 10 steps forward and 5 steps back. Using this simple system it is easy to continually progress as long as you are not one to shy away from training intensity. Try to limit your assistance work to exercises that will transfer strength to your big three. For example, if your hamstrings are weak it would be better to perform Good Mornings or Glute/Ham Raises instead of Leg Curls. I train with this program 4 days a week with one major lift each day, Day 1: Bench Press, Day 2: Squat, Day 3: Press, Day 4: Deadlift.

 
1RM
8 rep set
5 rep set
3 rep set
1 rep set
1 rep set
1 rep set
5 rep set
100
70
80
85
90
90
90
80
110
75
90
95
100
100
100
90
120
85
95
100
110
110
110
95
130
90
105
110
115
115
115
105
140
100
110
120
125
125
125
110
150
105
120
130
135
135
135
120
160
110
130
135
145
145
145
130
170
120
135
145
155
155
155
135
180
125
145
155
160
160
160
145
190
135
150
160
170
170
170
150
200
140
160
170
180
180
180
160
210
145
170
180
190
190
190
170
220
155
175
185
200
200
200
175
230
160
185
195
205
205
205
185
240
170
190
205
215
215
215
190
250
175
200
210
225
225
225
200
260
180
210
220
235
235
235
210
270
190
215
230
245
245
245
215
280
195
225
240
250
250
250
225
290
205
230
245
260
260
260
230
300
210
240
255
270
270
270
240
310
215
250
265
280
280
280
250
320
225
255
270
290
290
290
255
330
230
265
280
300
300
300
265
340
240
270
290
305
305
305
270
350
245
280
300
315
315
315
280
360
250
290
305
325
325
325
290
370
260
295
315
335
335
335
295
380
265
305
325
340
340
340
305
390
275
310
330
350
350
350
310
400
280
320
340
360
360
360
320
410
285
325
350
370
370
370
325
420
295
335
355
380
380
380
335
430
300
345
365
390
390
390
345
440
310
350
375
395
395
395
350
450
315
360
380
405
405
405
360
460
320
370
390
415
415
415
370
470
330
375
400
425
425
425
375
480
335
385
410
430
430
430
385
490
345
390
415
440
440
440
390
500
350
400
425
450
450
450
400
510
355
410
435
460
460
460
410
520
365
415
445
470
470
470
415
530
370
425
450
475
475
475
425
540
380
430
460
485
485
485
430
550
385
440
470
495
495
495
440
560
390
450
475
505
505
505
450
570
400
455
485
515
515
515
455
580
405
465
495
520
520
520
465
590
415
470
500
530
530
530
470
600
420
480
510
540
540
540
480
610
425
490
520
550
550
550
490
620
435
495
525
560
560
560
495
630
440
505
535
565
565
565
505
640
450
510
545
575
575
575
510
650
455
520
550
585
585
585
520
660
460
530
560
595
595
595
530
670
470
535
570
605
605
605
535
680
475
545
580
610
610
610
545
690
485
550
585
620
620
620
550
700
490
560
595
630
630
630
560
710
495
570
605
640
640
640
570
720
505
575
610
650
650
650
575
730
510
585
620
655
655
655
585
740
520
590
630
665
665
665
590
750
525
600
640
675
675
675
600
760
530
610
645
685
685
685
610
770
540
615
655
695
695
695
615
780
545
625
665
700
700
700
625
790
555
630
670
710
710
710
630
800
560
640
680
720
720
720
640