Raw Powerlifting: How to Increase Your 1RM

[BendtheBar]

I spent a year in the "squat and bench grind zone" and lived with quite a few constant strains. This year I really focused on improving eccentric speed and it has been my healthiest training year yet. Virtually strain free, except for some lingering strains from my raw bench session at my powerlifting meet.

[Tannhauser]

All fascinating stuff. If my memory serves me correctly, it's the eccentrics that contribute more to DOMS, because they're responsible for more micro-trauma to muscle fibres than the concentric part of the lift. So perhaps it follows that eccentrics are also traumatic for other tissues?

[BendtheBar]

Originally Posted by Tannhauser

All fascinating stuff. If my memory serves me correctly, it's the eccentrics that contribute more to DOMS, because they're responsible for more micro-trauma to muscle fibres than the concentric part of the lift. So perhaps it follows that eccentrics are also traumatic for other tissues?

That would be my guess based on experience and some of the information I have read.

[statirasman]

Outstanding info here, I have always been slow on the decent of both the bench and squat and have sucked on those lifts. Go figure!!!

[DL93]

My intermediate template:

Monday

Bench Press - 5 singles
Rack Lockouts - 5 sets of 5
Barbell Rows - 5 sets of 5
Dumbbell Bench Press - 5 sets of 10
Rearward Shrugs - 5 sets of 10

Tuesday

Squat - 5 singles
SLDLs - 5 sets of 10
Leg Press - 5 sets of 8-10
Abs - 5 sets of 12

Thursday

Overhead Press - 5 singles
Overhead Lockouts - 5 sets of 5
Dumbbell Rows - 5 sets of 8-10
Dumbbell Shoulder Press - 5 sets of 10
Upright Rows - 5 sets of 8-10

Friday

Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5
Leg Curls - 5 sets of 10
Abs - 5 sets of 12


Not too much different, just wanted to change a few things. Let me know how it looks!

[Fazc]

Originally Posted by DL93

Not too much different, just wanted to change a few things. Let me know how it looks!

Looks like you've got the right idea. Good luck.

I'm glad people are still finding this useful.