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Old 02-19-2010, 09:13 PM   #1
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Default Chaos and Pain for Powerlifters, maybe

Monday - 1 push, 1 pull, 1 squat or DL (15 - 20 reps total, superset two of the exerices with each other, superset the third with jump rope)

Tuesday - "Light" day, do a mix of abs, curls, grip training, maybe pull ups or chins ups for reps, etc., all supersetted or giant setted

Wednesday - Single lift day, super heavy with a lot of singles - this means 1 full range of the motion, and a partial (for example, 10 x 1 squats, then 5 x 3 squat lockouts), except for DL, I don't partial those (with my geometry, rack pulls are fairly useless)

Thursday - Repeat of Monday

Friday - Snatches, swings, power cleans, and other "full body", complex motions, for reps with little rest

Saturday - Repeat of Wednesday
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Old 02-19-2010, 09:17 PM   #2
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This was taken from the forum over at chaos and pain's website. I think this could be an effective way to train both power and still do a chaos and pain type set up. Wanted to see what you guys think about this style here. It really does combine a lot of different aspects of training and allows one to focus on the big three lifts (wednesday)

My only change would be to make saturday or sunday for me due to rugby, a light day also, maybe because I am just loving circuits right now. After my spring break I am going to play around with this system and see what happens.
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Old 02-19-2010, 09:19 PM   #3
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Rack Pulls puts more weight in your hands. Thats the big point behind them
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Old 02-19-2010, 09:20 PM   #4
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I think it would be a great workout, but hinder powerlifting progress. Just my opinion
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Old 02-19-2010, 10:00 PM   #5
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Originally Posted by bwys61 View Post
Rack Pulls puts more weight in your hands. Thats the big point behind them
I agree with you here, those are not my words. The words of a close friend to Jamie aka chaos and pain. He claims to have put close to 100 pounds on his deadlift in a few months using this program.

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I think it would be a great workout, but hinder powerlifting progress. Just my opinion
I greatly respect your opinion, thank you for your input It is much appreciated. Next week I am going to test some of my maxes and see what chaos and pain has done for me in the last month. Then I will go from there, but I will still probably try this at some point. Even if it is not all that effective, it is a lot of fun.
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Old 02-19-2010, 10:06 PM   #6
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Thanks for posting this Jwood.

Looking forward to seeing your new 1RM.

Regarding Rack Pulls...I seem to receive more benefit when training for pure strength from good mornings and front squats. I never gave them enough of a run because of this. Not ruling out their effectiveness. Maybe I should try them on deadlift day for triples.

On monday, when you say "1 squat or deadlift"...is that an assistance exercise, or a variation of the movement?
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Old 02-20-2010, 04:40 AM   #7
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Regarding Rack Pulls...I seem to receive more benefit when training for pure strength from good mornings and front squats. I never gave them enough of a run because of this. Not ruling out their effectiveness. Maybe I should try them on deadlift day for triples.
I haven't seen much carryover between rack pulls and pulling off the floor, ie my rack pulls ( from just below the knee ) has increased 50 pounds in the last couple months, my deadlift has increased very little. I think the main reason for it is because when I pull from the floor, when the bar passes the height that I rack pull from, my body is in a different position. It makes doing rack pulls just makes me better at doing rack pulls, which does have some benefit but not as much as i'd like.
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Old 02-20-2010, 10:28 AM   #8
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I haven't seen much carryover between rack pulls and pulling off the floor, ie my rack pulls ( from just below the knee ) has increased 50 pounds in the last couple months, my deadlift has increased very little. I think the main reason for it is because when I pull from the floor, when the bar passes the height that I rack pull from, my body is in a different position. It makes doing rack pulls just makes me better at doing rack pulls, which does have some benefit but not as much as i'd like.
i'm glad you posted this cause i was wonderin if it would help me to start doin some rack pulls. but i see your point about body position.
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