Week 1 of "The Freak System"

[FREAK19]

Well im starting my program for my bench and squat. But im only gonna post about my benching. Here is how week 1 went.

BAR-1x10
135-1x10
1x5

225-1x10
250-1x10
280-1x10
305-1x10
330-1x10

225-1x17

DB flyes
Incline presses
Pec Dec
Pullovers

It was a good but tough first week. 6 more to go.

Freak19

 

[IrishPower]

are you getting into bodybuilding?

why are you doing all that junk?

you are gonna wind up like the rest of us that went down that road for 10+ years. It looks like progressive overload to me.
I can tell you I have done 455/7 raw when i was younger. That was probably the strongest repping I have ever done. When I did my 580, I probably couldn't have done 455/3. But who gives a shit.

You have some awesome numbers. If you wanna be one of the really good powerlifters, try and shy away from all that stuff.

You know how I blew my pec? Well, after a successful 580 bench using the westside system (i didnt really even know what i was doing), I decided that I wanted to go back to repping and get a lot bigger. You wanna see pictures of my blown pec again?

Go to westside's board and look at all the 500+, 600+, and now 700+ benchers they've turned out. Their shit works, especially on the bench.

I am NOT trying to rag on you. I just want you to take advantage of all the people out there that fucked themselves up that way.

Good luck whatever you decide to do.

/irish

 

[FREAK19]

Ive been training this way since I started lifting. This works for me and I want to keep training this way. I know of some powerlifters that only train with high reps. Have you ever heard of Josh Bryant, well anyways thats all he does is high reps. I like my way of training it has gotten strong. And it helpes me out alot in my powerlifting. So I plan to do with what works, because everyone is different.

FREAK19

 

[solidj55]

Yea I also know a powerlifter(bench press only) that trains with nothing but HIGH reps up until about 6 weeks before a comp. Donald Robbins is who I am talking about. Most of his bench workouts look like this:

135x20
225x20
315x20
365x15
405x8-10
225xfailure(usually around 30 reps)

Then he does three sets on inclines and hits some pushdowns and thats it. Sometimes the weights and reps will be different but thats about what most of his bench workouts look like.

 

[Jagermeister]

How are your next 6 weeks set up?

8's
6's
4's
3's
2's
1's



all your assessory movements are for chest?, or do you allternate them each week?

 

[FREAK19]

Jagermeister
Here is a example of the reps:
wk1
5x10
wk2
1x10-5x8
wk3
1x10-1x8-4x6
wk4
1x10-1x8-1x6-3x4
wk5
1x10-1x8-1x6-1x4-2x2
wk6
1x10-1x8-1x6-1x4-1x2-1x1
wk7(max out week)
1x10-1x5-1x3-3x1 your last set is your max set.

All the weight increases each week. You will know what I mean next week when I put up week 2.

I try to change up all my other movements that are non-powerlifting. Just so I can hit my muscles better.

 

[ZZuluZ]

Hypertrophy will contribute to growth. I don't see it as ideal from a Powerlifting POV, but if it works for you....keep at it!

Any sort of set periodized scheme here?

-Zulu

 

[p03t1c]

sometimes u just gotta milk the cow that's feeding you.

 

[IrishPower]

freak:

josh bryant was at the meet i just competed at. he totaled 2100lbs at 308 and 21 yrs old. He is an awesome lifter.

Like you, he is young.

You are right to a certain extent. Do what works for you. All I am saying is that I think you have a significantly higher chance of injury as your numbers get higher and higher. I made it till 23 before my first injury.

I hate feeling like a snake-oil salesman, but i'll throw one last pitch in.

Dave Tate and I were eating dinner one night when he came to do a seminar in seattle. We were laughing about getting older, aches and pains, and talking about all the injuries. One thing he said which stuck in my mind is he wished someone would have told him about a different way to train before he had all of his injuries. I feel the same way.

Sorry for sounding like i was crapping on your program. I'm not. I am sure you are going to be at a National's soon with a good total. Just keep an open mind.


/irish

 

[Imnotdutch]

Hypertrophy will contribute to growth. I don't see it as ideal from a Powerlifting POV, but if it works for you....keep at it!

Any sort of set periodized scheme here?

-Zulu

I disagree. Imagine you had identical twins (genetically identical) and both twins had trained their nervous systems to the same level, but one twin carried ten pounds more muscle. Who would lift the most (assume equally good technique in both lifters)??

Gaining muscle has a place in powerlifting......that is why you rarely see a big bencher who has small triceps (I believe PLJay has 20 inch 'guns'. Look at the pics of Ryan Kennelly......huge uhhh everywhere. The Mann has serious arms too by all accounts).