Feature Video -Top video is Kirk Karwoski – one of the all time greats in powerlifting. Love this guys squat – a true deep squat, unlike much of what is considered a deep squat these days (see bottom video). We must understand that there are many divisions and many variations of powerlifting, but at Synergy Strength we will be pushing proper form, and ROM on all lifts with a focus on RAW lifting (meaning without suits and excess assistance gear). This will be explained in detail at the powerlifting seminar at Synergy coming up very soon.
Week of training – Week #1 – this is prep phase #1 and it will include all basic lifts, with assistance exercises to follow. In the up coming weeks we will be rotating the main exercises often, meaning we will not only be doing basic bench, squat, and dead work, but we will be doing many variations of the lifts to heavy loads. An example will be the bench press w will focus on lifts like (classic bench, close grip bench, incline bench, axle bench, etc.). I believe this is very important in the beginning phases of lifting to develop a proper base and solid strength foundation.
Prep phase 1 will focus on 4 rep maxes, which will then drop in the future as we make our way to single max efforts. All assistance work will be high rep with a focus on hypertrophy and basic cardiovascular fitness, at least what is needed for powerlifting.
MON June 24/13 – Prep 1, Week 1
WARM-UP
This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.
Warm-up – General foam roll followed by – 20 squat to stands, 20 squatting hip rotations, 10 BB good mornings, 10-20 banded knee BB back squats.
WOD
A. Low bar back squat – work to a max effort 4
B1. DB alternating lunges 3-4 x 12-16
B2. GHD raises 3-4 x 8-10
B3. Weighted sit-ups 3-4 x 12-15
a- work to max effort 4 with spotters in a low bar position. Tim will be helping all lifters find and work in the low bar position.
b1+2+3 – Load all movements heavy, but focus on proper form as well (knee position in lunges) and if GHD raises are too tough, then focus on back extensions. Weighted sit-ups can be loaded with anything (DB, plate, etc.) and feet can be held down by partner or a set of DB’s.
TUES June 25/18 – Prep 1, Week 1
REST DAY
WED June 26/19 – Prep 1, Week 1
WARM-UP
This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.
Warm-up – General foam roll followed by – 10-15 band pass throughs, 10-15 band straight arm pull-downs, 10-15 band chest flys, 10-15 band pull aparts, 10-15 band external rotations.
WOD
A. Bench press – work to max effort 4
B1. Parallel bar dips or ring dips 3-4 x max reps
B2. Pull-ups pronated 3-4 x max reps
– a- work to a max effort 4 bench (use spotters). This is considered classic bench or traditional bench position.
– B1+2 – no more than 15 reps before loading. Choose ring or bench dips if parallel bars are not an option based on CF class wod. Use bands to ensure reps are higher than 10, but under 15 maximal.
THURS June 27/20 – Prep 1, Week 1
REST DAY
FRI June 28/21 – Prep 1, Week 4
WARM-UP
This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.
Warm-up – General foam roll followed by 2-3 rounds of; 10 BB stiff-legged deadlifts, 10 BB power cleans, 10 BB back squats, 10 BB good mornings
WOD
A. Deadlift – work to max effort 4
B1. One armed DB rows 3-4 x 12-15
B2. Hanging leg raises or garhammers 3-4 x 12-15
B3. Back extensions 3-4 x 12-15
– a- work to a maximal traditional deadlift. No broken backs please and all reps are brought down under control (not under tempo, but no dropping). Tim will be watching excessive back position loss as we really need to create an environment of proper technique as lifting heavy loads with a round back only lasts so long.
– b- One armed rows are assisted with a bench, hanging leg raises are done with a bent knee or scaled to garhammers if benches are available. Back extensions are loaded.
SAT June 29/22 – Prep 1, Week 4 – Bodybuilding day (seriously?)
– The answer is yes – this is actually a bodybuilding day wod. Saturdays will for the most part always be an assistance/accessory day to the main lifts that are done throughout the week. In phase 1 Saturday will be a full body bodybuilding day, then it will progress to strongman day and so on. Enjoy dudes!
WARM-UP
Warm-up – general foam roll
WOD
A1. Pendlay rows 4 x 10-12 – rest 20sec
A2. DB alternating bicep curls 4 x12-16 – rest 90sec
A3. DB semi-neutral bench press 4 x 10-12 – rest 10sec
A4. DB incline THICK neutral grip tricep extensions 4 x 12-16 – rest 90sec
A5. DB heels elevated narrow stance squats 4 x 10-12 – rest 20sec
A6. DB standing press 4 x 12-16 – rest 180sec
– Yikes. this looks like fun. This is done as a “circuit” but be mindful of the rest required, do not be a slave to the rest, but be aware of it. Simply notice that the each exercise is done as a “superset” and is given little rest between exercises (10-20sec) and a lengthier rest after the second (90sec) with a longer final rest of 180sec.
SUN June 30/23 – Prep 1, Week 4
REST DAY
