T Nation

Off Season Intro to Geared Lifting

I’m going to attempt to outline a way for someone who wants to get interested into gear to get into gear.

What ever suit/brief/shirt combo you go with maybe start with something slightly looser or broken in instead of comp tightness, you’ll have a much easier time getting into the gear AND training in it.

This is based of conjugate, I am not going to give you specific builders and accessories, that would be a complete program, this is just how to build in the ME work and the speed work.
Weeks 1 -3 are to get you used to some heavier weight.

Weeks 3-6 prime you for even more weight

Weeks 7-9 get you ready for that final heavy week of full gear on week 9.

Week 1, Day 1 – Max Effort Lower
Box Squat vs ~15% Band Tension and ~15% Chain Weight – Work up to a hard set of 6 raw (RPE 8.5);
then add briefs/suit bottoms and increase load ~10% - take this for 2x3
Raw Squat volume
2x Hamstring movements
Abs

Week 1, Day 2 – Max Effort Upper
1 Board Press vs Doubled Mini Bands (raw) – Work up to a hard set of 6 (RPE 8.5); 90% of that for 2x5-8
4x Volume triceps at least 1 compound movement, 3 isolation
Rear Delts big volume

Week 1, Day 3 – Dynamic Effort Lower
Bow Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 40%x12x2
Competition Stance Deadlift vs ~25% Chain Weight (briefs/suit bottoms) – Work up to a hard set of 3
(RPE 8.5)
Good morning variation 8-10 one set
Quad isolation
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs

Week 1, Day 4 – Dynamic Effort Upper
Speed Bench Press vs ~25% Chain Weight – 40%x5x5
Tricep Compound volume movement
Incline DB Bench Press – 3x15-20 (Pick a weight that barely lets you get ~20 on the first set)
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps

Week 2, Day 1 – Max Effort Lower
A1) Box Squat vs ~15% Band Tension and ~15% Chain Weight – Work up to a hard set of 5 raw (RPE 8.5);
then add briefs/suit bottoms and increase load ~10% - take this for 3x2
Raw Squat volume
2x Hamstring movements
Abs

Week 2, Day 2 – Max Effort Upper
1 Board Press vs Doubled Mini Bands (raw) – Work up to a hard set of 5 (RPE 8.5); 90% of that for 2x4-6
4x Volume triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 2, Day 3 – Dynamic Effort Lower
Bow Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 45%x10x2
Speed Deadlifts, Competition Stance (straight weight) – 65%x10x1
Good morning variation 8-10 one set
Quad isolation
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 2, Day 4 – Dynamic Effort Upper
A1) Speed Bench Press vs ~25% Chain Weight – 45%x5x5
Tricep Compound volume movement
Incline DB Bench Press – 3x15-20 beat reps or weight from last week
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 3, Day 1 – Max Effort Lower
Reverse Mini Band Bow Bar Squat – Work up to a hard set of 3 raw (RPE 8.5); then add full gear, straps down and keep working up to a hard set of 3 (RPE 8-9)
Raw Squat volume
2x Hamstring movements
Abs
Week 3, Day 2 – Max Effort Upper
Bench Press vs ~25% Chain Weight – Work up to a hard set of 3 raw (RPE 8.5); then add shirt and keep doing triples until you can touch all three reps
4x Volume triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 3, Day 3 – Dynamic Effort Lower
Bow Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 50%x8x2
~1” Block Pull, Competition Stance (briefs/suit bottoms) – Work up to a hard set of 3 (RPE 8.5)
Good morning variation 8-10 one set
Quad isolation
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 3, Day 4 – Dynamic Effort Upper
Speed Bench Press vs ~25% Chain Weight – 50%x5x5
Tricep Compound volume movement
Incline DB Bench Press – 3x15-20 beat reps or weight from last week
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps

Week 4, Day 1 – Max Effort Lower
Cambered Box Squat vs ~25% Chain Weight – Work up to a hard set of 5 raw (RPE 8.5); then add
briefs/suit bottoms and increase load ~20% - take this for 4x2
Raw Squat volume
2x Hamstring movements
Abs

Week 4, Day 2 – Max Effort Upper
Bench Press vs Doubled Monster Mini Bands (raw) – Work up to a hard set of 5 (RPE 9); 90% of that for 2x4-6
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 4, Day 3 – Dynamic Effort Lower
Speed Box Squats vs ~25% Band Tension (briefs/suit bottoms) – 40%x12x2
Speed Deadlifts, Competition Stance (straight weight) – 70%x9x1
Good morning variation 8-10 one set
Quad isolation
Reverse Hypers
Abs
Week 4, Day 4 – Dynamic Effort Upper
Fat Bar Speed Bench Press vs Doubled Mini Bands – 40%x10x3
Tricep Compound volume movement
DB Bench Press – 3x15-20 (Pick a weight that barely lets you get ~20 on the first set)
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
Week 5, Day 1 – Max Effort Lower
Cambered Box Squat vs ~25% Chain Weight – Work up to a hard set of 3 raw (RPE 9); then add briefs/suit bottoms and increase load ~20% - take this for 3x2
Raw Squat volume
Leg Press / Squat machine
Reverse Hyper
Abs

Week 5, Day 2 – Max Effort Upper
Bench Press vs Doubled Monster Mini Bands (raw) – Work up to a hard set of 3 (RPE 9); 92.5% of that for 2x3-5
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume

Week 5, Day 3 – Dynamic Effort Lower
Speed Box Squats vs ~25% Band Tension (briefs/suit bottoms) – 45%x10x2
Competition Stance Deadlift vs ~25% Band Tension (briefs/suit bottoms) – Work up to a hard set of 2
(RPE 9)
Good morning variation 6-8 one set
Reverse Hypers
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 5, Day 4 – Dynamic Effort Upper
Fat Bar Speed Bench Press vs Doubled Mini Bands – 45%x8x3
Tricep Compound strength movement 8 reps or so
DB Bench Press – 3x15-20 more than last week in reps or weight
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps

Week 6, Day 1 – Max Effort Lower
Squat vs ~25% Chain Weight – Work up to a hard set of 2 raw (RPE 8.5); then add full gear, straps down
and keep working up to a hard set of 3 (RPE 8-9)
Raw Squat volume
Leg Press / Squat machine
Reverse Hyper
Abs

Week 6, Day 2 – Max Effort Upper
1 Board Press + Bench Press – Work up to a hard set of 2 raw (RPE 9); then add shirt and do five sets of
triples (Pick a weight that is challenging, but hopefully that will eventually let you touch)
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume

Week 6, Day 3 – Dynamic Effort Lower
Speed Box Squats vs ~25% Band Tension (briefs/suit bottoms) – 50%x8x2
Speed Deadlifts, Competition Stance (straight weight) – 75%x8x1
Good morning variation 6-8 one set
Reverse Hypers
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs

Week 6, Day 4 – Dynamic Effort Upper
Fat Bar Speed Bench Press vs Doubled Mini Bands – 50%x6x3
Tricep Compound strength movement 6 reps or so
DB Bench Press – 3x15-20 more than last week in reps or weight
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps

Week 7, Day 1 – Max Effort Lower
SSB Anderson Squat vs ~25% Chain Weight – Work up to a hard triple (RPE 9); 90% of that for 3x3
Raw Squat volume
Leg Press / Squat machine
Reverse Hyper
Abs

Week 7, Day 2 – Max Effort Upper
1 Board Press (raw) – Work up to a hard triple (RPE 9); 90% of that for 3x3
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 7, Day 3 – Dynamic Effort Lower
Cambered Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 40%x8x3
Competition Stance Deadlift (briefs/suit bottoms) – Work up to a hard triple (RPE 9)
Deadlift variation 6-8 one set ( RDL, snatch grip )
Reverse Hypers
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs

Week 7, Day 4 – Dynamic Effort Upper
Swiss Bar Speed Bench Press vs Doubled Mini Bands – 40%x10x3
Tricep Compound strength movement 6 reps or so
Shoulder DB Press – 3x15-20 something you can’t get over 20 with.
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps

Week 8, Day 1 – Max Effort Lower
SSB Anderson Squat vs ~25% Chain Weight – Work up to a hard single (RPE 9); 85% of that for 3x2
Raw Squat volume
Leg Press / Squat machine
Reverse Hyper
Abs
Week 8, Day 2 – Max Effort Upper
1 Board Press (raw) – Work up to a hard single (RPE 9); 85% of that for 3x2
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume

Week 8, Day 3 – Dynamic Effort Lower
Cambered Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 45%x7x3
Speed Deadlift, Competition Stance (straight weight) – 60%x12x1
Deadlift variation 6-8 one set ( RDL, snatch grip )
Reverse Hypers
Glute/hamstring movement ( pull through, 45 hypers, leg curls, rdls, just make sure you work hamstrings AND glutes )
Abs
Week 8, Day 4 – Dynamic Effort Upper
Swiss Bar Speed Bench Press vs Doubled Mini Bands – 45%x8x3
Tricep Compound strength movement 6 reps or so
Shoulder DB Press – 3x15-20 more than last week in reps or weight
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps
GO TIME Week 9, Day 1 – Max Effort Lower
Competition Squat (full gear) – Work up to a hard single (RPE 9); 83% of that for 3x2
Box Squat (briefs/suit bottoms) – 3x5
Leg Press
Reverse Hyper
Abs
Week 9, Day 2 – Max Effort Upper
Competition Bench Press (full gear) – Work up to a hard single (RPE 9); ~83% of that for 5x1 (work on
touching/air board as needed)
4x triceps at least 1 compound movement, 3 isolation
Rear Delts big volume
Week 9, Day 3 – Dynamic Effort Lower
Cambered Bar Speed Box Squats vs ~25% Chain Weight (briefs/suit bottoms) – 50%x6x3
Competition Stance Deadlift, Full Gear – Work up to a hard single (RPE 9)
Abs and go home.

Week 9, Day 4 – Dynamic Effort Upper
Swiss Bar Speed Bench Press vs Doubled Mini Bands – 50%x6x3
Tricep Compound strength movement 6 reps or so
Shoulder DB Press – 3x15-20 more than last week in reps or weight
Lats 3 movements volume 3x10-15 whatever
Face Pulls 100 reps

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Keep in mind this is not a complete program but more of an outline with some examples. This is just to get you used to the heavier loads and get into gear. Eventually I like to be in the shirt 2-3 weeks on then 1 week off.

On squats I can go gear 3 weeks in a row before a raw day is needed just for longevity.

Feel free to sub raw volume squats with specialty bars, pauses, etc what ever you want.

Ask any questions and I’ll try to help

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