Train with a purpose.

What does it mean to train with a purpose?

1)Set realistic goals

2)Program for your individual needs

3)Be consistent and flexible

4)Keep it simple

5)No excuses, “Ain’t nobody care”

Realistic Goals

*Law of diminishing returns “As you get stronger, gains in strength slowly decrease”

-Novice 10-15% increase due to neuromuscular adaptations and hypertrophic gains. Your muscles start to work in unison thus improving technique and increasing muscle mass. For instance, a novice lifter with a Baseline 5 rep Max of 135 lbs on the Bench Press could realistically (with proper training, recovery, and nutrition) could improve to a 155 lbs 5 rep Max over an 8-week training cycle.

-Intermediate 5-10% increase. 155 lbs 5 rep Max over an 8-week training cycle could improve to a 170 lbs 5 rep Max.

-Advanced 2-5% increase . A 170 lbs 5-rep Max could improve to a 180 lbs 5-rep Max over an 8-week training cycle.

Program for “your” individual needs

-How many days per week can you train?

-What level are you at? Novice, Intermediate or Advanced?

-Strengths and Weaknesses? In Powerlifting, you are only as strong as your weakest link. If you have a good Bench but your Squat and Deadlift is lagging then you must prioritize that in your training.

-Are you training for a meet or focusing on getting stronger, increasing your power or increasing your muscle mass?

Be CONSISTENT and flexible

-Consistency leads to success. If you must miss a workout, be flexible and stay on track. In my opinion, a 5-6 day a week program for a Powerlifter is just very unrealistic. 3-4 day splits allow for slight flexibility and proper recovery.

Keep it simple

-Powerlifting is very simple. Your highest successful 1-Rep Max Squat, Bench and Deadlift = Total. The highest total in each weight class should be focus #1. Focus #2 should be the highest Wilkes or coefficient point scoring system. If you follow steps #1-3 then your chance for success are much higher. Stick with mastering the 3 main lifts first and accessories second.

No excuses, “Ain’t nobody care”

-During a Competition there is only one goal. Successfully beat you competitors without making mistakes. There is no excuse to “bomb out” of a meet unless you are injured or sick. I would argue that if you enter a competition not knowing and being 100% confident what your opening and second attempts are then you significantly lowered your chance for your desired outcome. “Ain’t nobody care” about missed attempts, way too heavy openers, and any other bull crap excuses. I have won a vast amounts of my meets by proper attempt selection in all 3 lifts. I was not always the strongest but succeeded through being prepared.

Sample training 8-week USPA Drug Tested Arkansas Championship.

Deadlift. I designed this workout based on a 4-day split in which I do Deadlifts after my Speed Bench on Monday. I do Heavy Squats and Bench on Thursday. Tuesday and Friday are light accessories and can be used as a flexibility option in case I have to miss Monday or Thursday. All warm-ups and working sets are performed with set times between sets, warm-ups are on a 3-minute interval. I utilize this same approach during a meet, the only thing that changes are the intervals between Max attempts. Thus I am a “reactor” not a “thinker”. The most successful athletes in the world “react” to situations because if you are wasting your time thinking then your window of opportunity for success might pass you bye! Everything in my program follows my “Train with a Purpose” Philosophy.

Week Weight. 4-inch Deficit Deadlift. Deadlift off the floor

1. 315. 15 sets x 2 *every 30-sec. 2 sets x 15 *every 3-min

2. 365. 12 sets x 2 *every 45-sec. 2 sets x 12 *every 3-min

3. 405. 10 sets x 2 *every 60-sec. 2 sets x 10 *every 3-min

4. 455. 8 sets x 2 *every 90-sec. 2 sets x 8 *every 3-min

5. 495. 6 sets x 2 *every 120-sec. 2 sets x 6 *every 3-min

6. 545 4 sets x 2 *every 150-sec. 2 sets x 4 *every 3-min

7. 585. 2 sets x 2 *every 180-sec. 2 sets x 2 *every 3-min

8. Meet day February 8th: 1st-585, 2nd-633,3rd-655-672

GOAL

Squat 524, Bench 407, Deadlift 672

#powerlifting #JamieMcDougal #Rawpowerlifting