Norton is very knowledgeable. The foundation of his PH3 Program appears to be based on Dr Michael Zourdos’ PhD Dissertation…
In a nutshell, Zourdos’ research found that Limit Strength (1 Repetition Max) was optimized to a greater extent with…
A weekly program included a…
Limit Strength Day
The inclusion of Hypertrophy, Power and Limit Strength into a weekly training program elicited a…
…that defined as the sum being greater than its parts.
Exmple: 2 + 2 = 5!
Westside’s Powerlifting Conjugate Training Method
Zourdos’ research simply reinforces the Westside Powerlifting Method that has been around since the early 1980s.
The foundation of the Westside Templet was taken from Olympic Lifter’s Conjugate Training Protocol. Olympic Lifter are the “Poster Children” of Conjugate Training.
Norton PH3 follows Zourdos’ research and falls somewhat into the Westside’s Protocol.
Now let’s back track for a minute.
Volume Squat and Deadlift Training
This method has been around for decades with a Light, Medium and Heavy Day for Squats, Deadlifts, etc.
Light Days promote…
This means making Light Days Light with higher repetitions. The objective is to increase blood flow to the tissue.
One of the two functions that circulatory system performs is…
Delivering nutrients to tissue for repair.
Eliminating metabolites that hinder recovery. In plain English, “Taking out the garbage”.
Thus, well written Light Days promote faster recovery.
The issue that most lifters, including myself have, is being overly ambitious with Light Days, and pushing it too hard and “Over Reaching” (being temporarily “Overtrained”).
The purpose of “Active Recovery” is promote faster recovered.
Going into the following workout from “Over Reaching” means you are under recovered; you’ll perform less weight for less repetitions.
“I make my Light Days Light and my Heavy Days Heavy”.
Chip McCain was one of the great Powerlifters of the 1980’s.
In an interview with him, I stated to McCain that his Light Day Training was inconsistent and made no sense. His Light Day Training load were all over the place.
McCain replied that his focus on Light Days was only for “Active Recovery”. It ensured that he was able to push his Heavy Days to the limit.
McCain Light Days were based on…
Essentially, this means you use your intuition and go by how you feel.
McCain used light loads on his Light Days. McCain use load that felt light. Once he had to labor with an exercise load, he immediately stop the exercise.
To reiterate, the purpose of the Light Day is to promote “Active Recover” and allow greater load on his Heavy Days.
A simplistic definition of this is, “The simplest answer is the right answer.”
This take us back to…
This Is A Neon Training Sign
The fact that you performed 165 kg X 5 Repetition and can break 170 kg off the floor means that you overtrained your lower back in the Deadlift.
In a well recovered state, you’d have been able to pull a few reps with 170 lbs.