T Nation

Strength Coach’s Journey to a 2000+ Total


#1

To give a brief background: I am a division 1 strength and conditioning coach that works with football and track and field. Won’t go into my work much further than that since this is about my training not my athletes.

I have been training for powerlifting for about 2 1/2 years now and competed 6 times in the USAPL, USPA, and RPS. My best total to date is 1934 raw as a SHW, best squat is 727, bench 473, and deadlift 733. I am 6’3” and weigh 325-330 depending on the time of day. I am planning on doing a meet December 2nd if my schedule will allow it and will begin meet prep tomorrow.

My current training schedule goes as follows: Day 1-Bench, Day 2-Squat, Day 3-Upper Acc, Day 4-Deadlift, Day 5-Arms, Day 6-Lower Acc

I have been self programming for the past year and through enough trial and error finally have found the general program that allows me to progress at a steady rate.


#2

Nice work, man. Much respect. My impression has often been that S&C coaches have a lot of grunt work to do, and that makes it very hard to really keep up on your own training. Were you a collegiate athlete yourself?

(former college O-lineman here)


#3

Yea it can be difficult to find time to get training in but like anything else if you wanna get it done you find a way. I’ve had to train often at 4am which isn’t ideal but its better than not training all together. And yea man I was an offensive lineman as well.


#4

Todays Training:

Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x15
Keiser Pulldown 3x10 (Tempo)
Band Pullapart 3x20
Pec Stretch

Workout:
Bench 450 4x2 455 4x1-Reps felt great right arm was a little slow
Pullups 8x4

Floor Press 285 3x3-Miscalculated how heavy these were
Board Row 225 3x10

KB Tricep Extension 55 3x10
Inverted Row 3x10

Lateral Raise 30 3x15
TRX Tricep Extension 3x15

Overall a good start to meet prep, hoping to hit 500 in a few weeks for a single. Will be squatting tomorrow morning.


#5

I’ll just be here, creepin’ along…


#6

Todays Training:

Warmup:
Ground Movement
Shin Box 1x10
TKE x100
Leg Swings x10

Workout:
Squat 8x3 655 (Felt awful but it is a volume PR)

Pause Squat Beltless 3x1 600

Sumo Deadlift 3x5 425

Back Extension x100

Something is going on with my right QL/Errector gotta get that resolved.


#7

Todays Training:

This is an upper acc day not very intense just higher volume and focusing on weak areas.

Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x15
Keiser Pulldown 3x10 (Tempo)
Band Pullapart 3x20
Pec Stretch

Workout:
BB Military 3x10 155-I have terrible overhead mobility so this is a rare movement for me
Weighted Pullup 3x3 w70lbs added

DB Bench 3x10 100
DB Double Row 3x10 100

Shoulder Complex (Press, Upright Row, Lat Raise) 3x10 30

Keiser Pushdown 3x20
Keiser Curl 3x20


#8

In for the ride, good luck on the 2k total bud!


#9

Todays Training:

Warmup:
Ground Movement
Shin Box x10
TKE x100
Leg Swings x10

Workout:
Deadlift 700x1-Fastest this has ever moved, will be hitting 730-740 in a few weeks

Double Pause Deadlift 665,685,685x1-Great movement for those who haven’t tried, pause below the knee on the way up and way down

Good Morning 175 3x10
Pit Shark 400 3x12-Gonna be moving my squat day this week to Friday since we are traveling so went a little lighter than normal

Back Extension x100


#10

Todays Training:

Warmup:
None

Workout:

Various curls, extensions, shoulders, back etc

This day is more bodybuilding style trying to get as much blood into the arms as possible. One thing I have neglected in the past is direct arm training. I have always focused on pressing and lots of upper back (which is never a bad thing) but the more direct arm work I do, the better my bench feels. This past training cycle I made a big emphasis of getting 300 tricep extensions a week and I benched 500 a few weeks ago. Obviously something is working. Squats on Friday.


#11

Oh gee wow, good stuff brother. Would’ve never though of Benching on Day-1. Novel stuff, hope to see you post some more Conjugate System. Lewis is my favorite. I own like 7 Westside hats lol.


#12

I’m in for the ride. Just out of curiosity: what’s your nutrition-plan look like? 320lbs+ is some serious mass. I’m rooting for your 2000 goal!


#13

Todays Training:
Decided to go ahead and squat today not sure what our travel schedule will allow for tomorrow.

Warmup:
Ground Movement
TKE:50
Leg Swings:10

Workout:

Squat 675 6x3-Another Volume PR, these felt much better than last week

Pause Squat 610 3x1-Beltless

KB RDL 2x20
Band Good Morning 2x20

Overall really good session.


#14

In a nutshell, 6000-7000 calories a day, and a minimum of 1 gallon of water, this is something I think a lot of lifters miss the boat on. Proper hydration especially for big guys is so critical.


#15

Todays Training:

Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x15
Pec Stretch
Keiser Pulldown 3x10 (Tempo)
Band Pullapart 3x20

Workout:
Bench 460 3x2, 475 x1 had a weird bar path today that was throwing me off

Pullups 6x5

Floor Press 335 3x3
Board Row 225 3x12

Kettlebell Extension 70 3x10
Inverted Row 3x10

Lat Raise 30 3x15
Overhead Tricep Extension 20 3x20


#16

Todays Training:

Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x15
Pec Stretch
Keiser Pulldown 3x10 (Tempo)
Band Pullapart 3x20

Workout:
Military Press 185 3x5
Weighted Pullup 88lbs 3x2

Db Bench 110 3x10-All Paused
Db Row 110 3x10-Both Arms at Same Time

Db Lateral 3x5 40
Db Upright Row 3x5 40
Db Military 3x5 40
Band Face Pull 3x20

Trx Extension 2x25
Db Tricep Extension 2x15

Good session, lots of accessory work. Deads tomorrow.


#17

Dude, respect.

It’s kind of a pet peeve of mine that many extremely strong (and large) strength athletes cant do a pullup.

Also been lurking whole time, excited to see the ride.


#18

Todays Training:

Warmup:
Ground Movement
TKE x50
Leg Swings x10

Workout:

Deadlift 710x1-This session was at 4am so pretty happy with this, gonna be going for 730-740 next week

Double Pause Deadlift 695 2x1

Pitshark 5 Plates 3x12
RDL 106 Kbs 3x12


#19

Hitching a ride.


#20

Todays Training:

Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x15
Pec Stretch
Keiser Pulldown 3x10 (Tempo)
Band Pullapart 3x20

Workout:
Bench 470x2, 480 2x1-Good Speed felt pretty good but for some reason I kept pressing back over my head but whatever

After this point the lift turned to shit

Pullups 2x7

Close Grip Bench 335 3x5
Board Row 255 3x12

Kb Extension 62 3x10
Lat Raise 40 3x10

Other than benching 480, this was not a good training session which is good and bad. Good since I am squatting tomorrow and I will be pissed off , bad since this is the first down day I have had this prep. Squats tomorrow.