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Old 01-16-2012, 03:48 PM   #1
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Default Lighter work for strength training

I thought about posting this in the 'Strength Thread', but it's a long post, so I'll start a new thread.

Q: What do these powerlifting routines have in common?

Ortmayer-Magnussen deadlift program
Coan-Phillipi deadllift program
Stefan Korte 3 X 3 powerlifting routine
Sheiko routines (e.g. 29, 37)

Answer 1: a lot of lifters seem to achieve success using them.

For example, here's Travis Ortmayer, talking about the Ortmayer-Magnussen:

That's the routine I used when I hit that 870 deadlift at Madison Square Garden last year. My father used it and added 70 lbs to his deadlift in about 9-10 weeks. Oh yeah, it was also what Benni Magnusson was using when he broke the WR with 970
With regard to Coan-Phillipi, a recent thread on Sugdenbarbell had several lifters claiming 10-20kg increases over the ten week cycle.

Korte is the odd one out, in that I can't find a lot of people using it. However, one source claims:

IPF junior world champion Ralf Gierz totaled nearly 2200 pounds using this training system and Michael Bruegger benched over 600 pounds without a bench shirt
Sheiko routines have a lot of fans. One of their most well-known advocates in the US is Eric Talmant. Here he is pulling 640 in the 165s:

So, I think it's fair to say that all of these programs have some pedigree to them.

Answer number two: they all involve a lot of sets at relatively low percentages of 1RM

Take a look at Travis-Ortmayer - 26 reps at 70%:

week 1
warm up
4x4 at 70%
2x2 at 80%
back to 70%- try to get 10 but if you do 8 or more you go up 10 lbs next week

The following weeks repeat the pattern, adding 10lbs a week if possible
Then there's Coan-Phillipi. In addition to the work sets, there are up to 6 sets of 60-75% speed work - then there is a ton of assistance work: good mornings, hyperextensions etc.

Korte has you doing the three main lifts three times a week - five to eight sets at 58-64%. There is a second peaking phase, but according to Korte, the strngth base is built in the above volume phase.

There are many Sheiko programs, but here's a sample workout:

1) Bench press: 50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5
2) Squat: 50% 5x1, 60% 5x2, 70% 5x5
3) Bench press: 50% 6x1, 60% 6x2, 65% 6x4
4) Flat-bench dumbbell fly: 10x5
5) Standing good morning: 5x5
Even later in the program, the percentages don't rise over 75% or so.

So, there you have it. Four routines that either (a) exclusively use relatively low percentages for massive volume/frequency or (b) use low percentage work alongside higher percentage work.

Now, personally, I like training in the 85-90%+ range. Most of my training fits into that. Nevertheless, I have to say that I'm impressed by the consistent success people seem to achieve with Travis/Ortmayer and Coan/Phillipi.

What are people's thoughts on these lower percentage-high volume routines?
Lifetime PRs

Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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