T Nation

Layering System and Powerlifting

Aloha Kakahiaka,

Since the competition I have decided I would like to add the Bench into the mix for my competition in July. So I will be entering with Bench and Deads.

I know you mentioned you might have to adjust your system for Power Lifting so I just wanted to give you a heads up.

I am ready to hit it HARD!

Mahalo for all the help.

Hey HT I don’t know if CT has changed his recommendations from when I asked but I believe he recommended:

Day 1 - Squats
Day 2 - Bench
Day 3 - Deads
Day 4 - OFF
Day 5 - High Pulls
Day 6 - Slight Incline Bench
Day 7 - OFF

He recommended on the bench workouts do the lifts from pins for the max ramp and clusters, and do the HDL portion without pins to get used to regular comp style benching.

Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.

Something like:

DAY 1. BENCH (competition set-up, not from pins)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of 3 reps with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of 3 reps with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of 3 reps with 90% of the 3RM
  7. Speed bench 4 sets of 3 with 60%, 30 sec. rest

PLUS: 4-6 sets of triceps work

DAY 2. DEADLIFT (competition set-up)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of leg work

DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of Lats work

CT- How would you set it up if doing a full powerlifting meet?

[quote]lukepropst wrote:
CT- How would you set it up if doing a full powerlifting meet? [/quote]

It depends if your squatting style is similar to your deadlift style. In which case I’d do the layer (the same as for the bench) for squats on day 2, and 3-5 sets of 2 reps at 70% on dead until about 3-4 weeks prior to the meet. Then I’d switch to a more traditional approach.

I’m a moderate width stance squatter (not super wide, but wider than shoulders a little bit). And conventional puller. Though I’m toying with the idea of switching to sumo with my short arms.

So you’d recommend:

Day 1 Bench
Day 2 Squats + 3-5 sets of 2 deads
off
Day 3 slight decline bench
Day 4 high pulls from blocks
off
back to day 1

Or am I not understanding the rotation?

I have 18 weeks till my next competition and am looking to blast old PR’s and am eyeballing the CA state bench record.

[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.

Something like:

DAY 1. BENCH (competition set-up, not from pins)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of 3 reps with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of 3 reps with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of 3 reps with 90% of the 3RM
  7. Speed bench 4 sets of 3 with 60%, 30 sec. rest

PLUS: 4-6 sets of triceps work

DAY 2. DEADLIFT (competition set-up)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of leg work

DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of Lats work
[/quote]

Mahalo nui loa CT. That looks awesome. I will get started on it tomorrow with the Deadlifts. :slight_smile: I did Bench today but from Pins, which I will change next week.

So basically my week would look like:
Monday: Bench
Tuesday: Deadlift
Wednesday: Off
Thursday: Slight Decline
Friday: High Pulls from Blocks
Saturday: Off
Sunday: Off

Should I do mobility and my 10-15 minute conditioning circuits on my Off days? Or do I just lump all four days and then start the rotation again with no day off?

Also, what height should the Blocks be at?

Again, mahalo CT for your help.

[quote]HawaiiTunya wrote:

[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.

Something like:

DAY 1. BENCH (competition set-up, not from pins)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of 3 reps with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of 3 reps with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of 3 reps with 90% of the 3RM
  7. Speed bench 4 sets of 3 with 60%, 30 sec. rest

PLUS: 4-6 sets of triceps work

DAY 2. DEADLIFT (competition set-up)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of leg work

DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of Lats work
[/quote]

Mahalo nui loa CT. That looks awesome. I will get started on it tomorrow with the Deadlifts. :slight_smile: I did Bench today but from Pins, which I will change next week.

So basically my week would look like:
Monday: Bench
Tuesday: Deadlift
Wednesday: Off
Thursday: Slight Decline
Friday: High Pulls from Blocks
Saturday: Off
Sunday: Off

Should I do mobility and my 10-15 minute conditioning circuits on my Off days? Or do I just lump all four days and then start the rotation again with no day off?

Also, what height should the Blocks be at?

Again, mahalo CT for your help.[/quote]

On sunday do beach work… (arms, you can do some prowler)

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:

[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.

Something like:

DAY 1. BENCH (competition set-up, not from pins)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of 3 reps with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of 3 reps with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of 3 reps with 90% of the 3RM
  7. Speed bench 4 sets of 3 with 60%, 30 sec. rest

PLUS: 4-6 sets of triceps work

DAY 2. DEADLIFT (competition set-up)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of leg work

DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of Lats work
[/quote]

Mahalo nui loa CT. That looks awesome. I will get started on it tomorrow with the Deadlifts. :slight_smile: I did Bench today but from Pins, which I will change next week.

So basically my week would look like:
Monday: Bench
Tuesday: Deadlift
Wednesday: Off
Thursday: Slight Decline
Friday: High Pulls from Blocks
Saturday: Off
Sunday: Off

Should I do mobility and my 10-15 minute conditioning circuits on my Off days? Or do I just lump all four days and then start the rotation again with no day off?

Also, what height should the Blocks be at?

Again, mahalo CT for your help.[/quote]

On sunday do beach work… (arms, you can do some prowler)[/quote]

Mahalo. Looking forward to getting started. :slight_smile:

Aloha Kakahiaka,

Sorry to bother you, but are the clusters performed with 15 or 10 seconds between the reps?

Mahalo.

[quote]HawaiiTunya wrote:
Aloha Kakahiaka,

Sorry to bother you, but are the clusters performed with 15 or 10 seconds between the reps?

Mahalo. [/quote]

I actually decreased the rest intervals even more and found that I performed better that way, go for 5 seconds

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha Kakahiaka,

Sorry to bother you, but are the clusters performed with 15 or 10 seconds between the reps?

Mahalo. [/quote]

I actually decreased the rest intervals even more and found that I performed better that way, go for 5 seconds[/quote]

OMG!!! 5 Seconds … now I know you’re absolutely insane. :slight_smile:

In case you don’t check the spill any more…

Just wanted to say HOLY HELL! Just finished the Deadlift Layering you designed and posted. I think I will need to up my Anaconda from 2 scoops to 3 scoops next week. WIPED OUT! LOL, but feel incredible.

Great! Thanks a lot HT, we gotta go down to 5 seconds now. I will curse both CT and you during my next session.
:slight_smile:

[quote]lukepropst wrote:
Great! Thanks a lot HT, we gotta go down to 5 seconds now. I will curse both CT and you during my next session.
:)[/quote]

Glad I could help out Luke. hehehehehe

Aloha CT,

Posting what I did today here. Not sure if I figured the amounts out correctly. Can you please look over this workout and let me know if I figured the percents incorrectly. MAHALO!

DEADLIFTS: (NOTE: Was using 15 seconds between reps on Clusters as I wasn’t sure. Now I know that CT is using 5 seconds…INSANE!)

  1. Ramp to 1RM (start at 60%) NOTE: I based this on my 225 from competition
    135, 155, 175, 195, 215, 235, 255, 265, 275, 285, 295lbs

  2. 2 sets of Clusters with 90% of 1RM: 265lbs
    1 x 5
    1 x 4

  3. Ramp to 2RM (starting at 80%-wasn’t sure but used 80% of the 265)
    215, 225, 235, 245

  4. 2 sets of clusters with 90% of the 2RM (=220 but decided just to leave the 225)
    1 x 4
    1 x 3

  5. Ramp to 3RM (starting at about 80% - I used the 225 from the 2RM) = 180lbs
    180, 190, 200, 210

  6. 1 set of Clusters with 90% of 3RM = 190lbs
    1 x 5

POST DEADLIFTS:

LEG EXTENSIONS: 4 x 10 full reps with 10 quarter pumps at bottom.

[quote]HawaiiTunya wrote:
Aloha CT,

Posting what I did today here. Not sure if I figured the amounts out correctly. Can you please look over this workout and let me know if I figured the percents incorrectly. MAHALO!

DEADLIFTS: (NOTE: Was using 15 seconds between reps on Clusters as I wasn’t sure. Now I know that CT is using 5 seconds…INSANE!)

  1. Ramp to 1RM (start at 60%) NOTE: I based this on my 225 from competition
    135, 155, 175, 195, 215, 235, 255, 265, 275, 285, 295lbs

  2. 2 sets of Clusters with 90% of 1RM: 265lbs
    1 x 5
    1 x 4

  3. Ramp to 2RM (starting at 80%-wasn’t sure but used 80% of the 265)
    215, 225, 235, 245

  4. 2 sets of clusters with 90% of the 2RM (=220 but decided just to leave the 225)
    1 x 4
    1 x 3

  5. Ramp to 3RM (starting at about 80% - I used the 225 from the 2RM) = 180lbs
    180, 190, 200, 210

  6. 1 set of Clusters with 90% of 3RM = 190lbs
    1 x 5

POST DEADLIFTS:

LEG EXTENSIONS: 4 x 10 full reps with 10 quarter pumps at bottom. [/quote]

Did you go strap-less?

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha CT,

Posting what I did today here. Not sure if I figured the amounts out correctly. Can you please look over this workout and let me know if I figured the percents incorrectly. MAHALO!

DEADLIFTS: (NOTE: Was using 15 seconds between reps on Clusters as I wasn’t sure. Now I know that CT is using 5 seconds…INSANE!)

  1. Ramp to 1RM (start at 60%) NOTE: I based this on my 225 from competition
    135, 155, 175, 195, 215, 235, 255, 265, 275, 285, 295lbs

  2. 2 sets of Clusters with 90% of 1RM: 265lbs
    1 x 5
    1 x 4

  3. Ramp to 2RM (starting at 80%-wasn’t sure but used 80% of the 265)
    215, 225, 235, 245

  4. 2 sets of clusters with 90% of the 2RM (=220 but decided just to leave the 225)
    1 x 4
    1 x 3

  5. Ramp to 3RM (starting at about 80% - I used the 225 from the 2RM) = 180lbs
    180, 190, 200, 210

  6. 1 set of Clusters with 90% of 3RM = 190lbs
    1 x 5

POST DEADLIFTS:

LEG EXTENSIONS: 4 x 10 full reps with 10 quarter pumps at bottom. [/quote]

Did you go strap-less?[/quote]

YEP!!!

I bet the 5 seconds isn’t that bad, less waiting around lol!

[quote]Sawinwright wrote:
I bet the 5 seconds isn’t that bad, less waiting around lol![/quote]

Sawinwright, somehow I don’t believe you! :slight_smile:

[quote]Sawinwright wrote:
I bet the 5 seconds isn’t that bad, less waiting around lol![/quote]

Actually I found that 5 seconds, is enough to get a recharge… 10-15 sec. I just get out of the zone.