Lets say your max deadlift is lbs. For all the percents listed, you take your best number or PR for that lift, and multiply it by the percent but, always make sure you multiply it with the decimal in front of the percent number. For example:. Training Days The Lilliebridge method can be used for as little as 2 days a week all the way up to 5 days a week.
Its up to you based on your workload and time. How we typically do our program is: Wednesday night we will bench after benching we will do our accessory work. On Saturdays we will either squat heavy and deadlift light or, it can go the other way, deadlift heavy and squat light. Sunday we will do all our accessory work that goes with squats and deadlifts. We usually train 3 days out of the week. You can use this program however you want. You can pick and choose your days that work best for you, these days are not engraved in stone.
Heavy squat week is highlighted in yellow and heavy Deadlift week is highlighted in red. Heavy Bench is highlighted in yellow and light Bench is highlighted in red. Accessary work for your squat and deadlift is listed on page Do it for max reps.
Do it for max dead stop reps. Pull it for a strong double dead stopped. Do it for a solid single rep. Pull it for a strong single. If youre competing you will be resting this entire week until the meet on the weekend; no lifting at all. Accessory work to do after each Squat and Deadlift training session: Front squats go by how you feel if you want to push it then do so but dont max out. If you want to go light and hit some reps thats fine too. Get at least 4 to 6 sets in. Bent rows with barbell: 4 sets of 15 reps Upright rows cable or barbell : 4 sets of 15 reps Leg Extensions: 4 sets of reps Hamstring Leg Curls: 4 sets of reps Calf Raises standing or seated : 4 sets of 25 reps Ab work Leg raises lying on a bench: 3 set of reps.
If you are not training for a meet, you can do touch and go if you want. We always train our singles paused, so its up to you! Bench Press accessary work is located on page Week 9: If you are competing next week you will be working up to your planned opener this week and wont be benching or lifting again until the meet. If you arent competing, then this is your max out week!
Hit a big PR! Accessory work to do after each Bench workout: Sling shot benching. Hit at least 3 to 4 sets on your heavy days do singles or doubles. Start off about 20lbs to 30lbs higher with the reactive sling shot blue or 35lbs to 45bs with the original sling shot RED then what you did on your last top set of heavy bench for the day, and work up from there, make nice even jumps. You can also do board work if you choose to over the sling shot. Use a 3 board or 2 board or both and hit at least 3 to 4 sets of either doubles or singles.
Do this on your heavy day and make sure to make nice even jumps. Usually take your last heavy bench that you did for the day and use that for your start of board work or you can add 20 to 25lbs and start their and go up. Incline bench go by how you feel if you want to push it then do so but dont max out, if you want to go light and hit some reps thats fine too.
Many, many life time drug powerlifters squat weekly or twice weekly. On the other hand, the program is a direct slap in the face to everyone in the powerlifting world, myself included, who feels the need to overcomplicate programming.
The book contains over pages of content, discusses each scientific principle of programming in-depth, and provides six different full programs for novice and intermediate lifters. Pull it for a strong single. He should have listened! Start off about 20lbs to 30lbs higher with the reactive sling shot blue or 35lbs to 45bs with the original sling shot RED then what you did on your last top set of meyhod bench for the day, and work up from there, make nice even jumps.
This is less work than most novice programs like Starting Strength. Programs that encourage squating once or even twice per week are geared to lifters on drugs. Do this on your heavy day and make sure to make nice even jumps.
He is extremely lillievridge known for his coaching abilities as well as his lifting. The Lilliebridges bench on Wednesdays, Squat and Deadlift on Saturdays, and do their lowerbody accessory work on Sundays.
Eric did his first powerlifting meet at the age of 14 like his father. Lillifbridge we want to know, in terms of history and context, is what kind of biases and influences went into the construction of the program.
RTS encourages squatting at least once per week. The program is basically the whole book. You will squat and deadlift on the same days throughout the cycle. You could certainly apply RTS Tools to just about any method. You perform both movements on the same day. For all business and personal coaching services related inqueries, please contact me: The Lilliebridge Training Method is sold for informational purposes only.
Those are going to increase your strength dramatically and prep you lolliebridge hit a big PR at the end or at the meet. They work for a reason. There is very little variation, albeit some due to progressive overload, in volume from mesocycle to mesocycle if we define as a mesocycle as two weeks in length on the Lilliebridge Method.
This is one of those things that you have to find out for yourself. The entire eBook is 17 pages. This would suggest that to maximize protein synthesis, higher frequencies are superior. Size px x x x x Accessary work for your squat and deadlift is listed on page Also, at all times make sure you have good spotters! One heavy and one light and alternated each week until the very end. Bench press works the same way; one week will be heavy, and the next week will be light.
Hit a big PR! Bench Press accessary work is located on page Even in the video you see some sleeves are still in their bag. Results 1 to 10 of You can use this program however you want. Sunday we will do all our accessory work that metthod with squats and deadlifts. What I llilliebridge tell you is the general gist. One week you will squat heavy and deadlift light, the next you will alternate; squat light and deadlift heavy.
The time now is Hit at least 3 to 4 sets on your heavy days do singles or doubles. So, you will be doing both in one workout. With the Lilliebridge method, mfthod only go heavy on the squat and deadlift once every two weeks. Natural trainees need more frequency to optimize muscle gains, neural efficiency, and general rate of adaptation. Week 9 for the bench will also be a de load week and you will then rest until the meet day or the weekend of week It felt like the speed work really screwed everything up; the days where you actually worked felt too far apart etc.
For the natural, muscle mass is slowly accumulated over time via a caloric surplus and an ever increasing amount of total volume which should slowly trend upward over the years.
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