goergen1
10-02-2007, 12:45 PM
Old Dog, New Tricks
by Rus Lewis
I've been lifting iron for over 25 years, and last month I looked at the last six months of my training journal and one glaring fact stood out like the veins during a limit squat...
I wasn't getting any stronger! Granted, I wasn't getting weaker, but no major strength increases. My training was dedicated and disciplined, I don't miss a workout, and I had even added built in rest days(something that was unheard of from me even 2 years ago.)
I think I have tried every workout system made: 100 Reps, Bulgarian, Russian Periodization, German Big Three, a lot of assistance to zero assistance with varied success.
I want to be strong for life, so I broke out my old powerlifting and Ironman mags (when Perry and Mable owned Ironman).
I came up with the following:
Mon: Rack Deadlifts 12x2-5 with varying pin placement. Followed by Straight Leg Deadlift "Lew Style" 5x3 weighted Abs.
Wed. Rack Bench 12x2-5 varying pin placements. DB Bench 5x5.
Fri: Rack Squats 12x5-10 varying pin placements. Pause Squats 3x2. Calf Raise 3x8.
I feel the heavy partials activate my CNS. The full range of movement, zero support gear, multi-joint movements is what it is all about. My lifts have increased, as well as my recuperation.
Between coaching football, PE, weightlifting, basketball, powerlifting team and working as a security guard, my life is pretty hectic. Combine this with as much snooze as possible, excellent home cooked meals from my beautiful wife of 20 years, and you have a program fit for a 43 year old coach, teacher, guard, ex-powerlifter, strongman wanna-be.
by Rus Lewis
I've been lifting iron for over 25 years, and last month I looked at the last six months of my training journal and one glaring fact stood out like the veins during a limit squat...
I wasn't getting any stronger! Granted, I wasn't getting weaker, but no major strength increases. My training was dedicated and disciplined, I don't miss a workout, and I had even added built in rest days(something that was unheard of from me even 2 years ago.)
I think I have tried every workout system made: 100 Reps, Bulgarian, Russian Periodization, German Big Three, a lot of assistance to zero assistance with varied success.
I want to be strong for life, so I broke out my old powerlifting and Ironman mags (when Perry and Mable owned Ironman).
I came up with the following:
Mon: Rack Deadlifts 12x2-5 with varying pin placement. Followed by Straight Leg Deadlift "Lew Style" 5x3 weighted Abs.
Wed. Rack Bench 12x2-5 varying pin placements. DB Bench 5x5.
Fri: Rack Squats 12x5-10 varying pin placements. Pause Squats 3x2. Calf Raise 3x8.
I feel the heavy partials activate my CNS. The full range of movement, zero support gear, multi-joint movements is what it is all about. My lifts have increased, as well as my recuperation.
Between coaching football, PE, weightlifting, basketball, powerlifting team and working as a security guard, my life is pretty hectic. Combine this with as much snooze as possible, excellent home cooked meals from my beautiful wife of 20 years, and you have a program fit for a 43 year old coach, teacher, guard, ex-powerlifter, strongman wanna-be.