Raw Powerlifting: How to Increase Your 1RM

[Fazc]

NB: All information contained within this and the next three posts should not be duplicated without due credit. Written by Fazc; F.Chauhan.

At Btb's request I'm going to use this thread to field any questions about this routine and fill it out in a little more detail:

Raw Powerlifting: How To Increase Your One Rep Max - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

We have a few examples already in this forum here, here, here and potentially here of posters on this board who have adopted this routine and are progressing. Plenty of good discussion has popped up in those threads already which may be of help to people. What I'll attempt to do here is to consolidate the existing discussion and summarise it all in a nice easy to read thread.

The original article was a good way to get people to notice how I train others and myself and it generated some interest. With this thread I'm aiming to communicate the complete system which caters for all experience levels.

So first of all a summary:

1) The entire thing is very flexible. Goals, days per week and exercises will all be given options throughout based on what the individual wants to accomplish.

2) Typically 4 days per week will be used. In some circumstances more could be of benefit.

3) More and more work will be done as you get stronger and bigger.

4) You should have some experience with lifting weights prior to this and your strength level should be at least decent. For a rank beginner there are better options (see Full Body stuff here).

[Fazc]

Section 1, Beginner.

This is the basic template which focuses on the main exercises. The main exercises are worked with a lot of volume and assistance is provided by even more work on the main exercises! So a rough template:

Monday

Bench Press - 5 singles
Bench Press - 5 sets of 5
Rows - 5 sets of 5

Tuesday

Squat - 5 singles
Squat - 5 sets of 5
Abs - 5 sets of 12

Thursday

Overhead Press - 5 singles
Overhead Press - 5 sets of 5
Chins/Pulldowns - 5 sets of 5

Friday

Deadlifts - 5 singles
Deadlifts - 5 sets of 5
Abs - 5 sets of 12

Key Features:

1) Volume is relatively low.

2) Variation is low.

3) Assistance is provided in the form of back off sets of the main exercise for the day.

4) Just one additional exercise is used per day.

5) Breaks will be taken as needed, one should aim for a complete week of light lifting every 8-12 weeks. The rest of the time should be spent lifting heavy.

[Fazc]

Section 2, Intermediate.

Moving on from the starter template. This transition occurs when the 5x5 back offs pose too much of a demand on a day-to-day basis. The back off work is replaced with 5x5 on the main assistance exercise and an additional assistance exercise is included to increase workload. As explained here:

Here's what I'd like to see:

Routine 1 : Firstly this week-in-week-out

Deadlifts 5 x 1
Deadlifts 5 x 5
Ab work

Do that untill the 5x5 is proving to be too stressful, or the thought of even more Deadlifts after your main work makes you sick then switch down to:

Routine 2 : When the Deadlift main sets are starting to get too tiring to do even more Deads as back off work

Deadlifts 5 x 1
Partials alternated with either High Pulls and/or Deficits 5 x 5
Ab work

Routine 3 : Eventually you'll be so strong, even that will be too much and you will need more variety

Deadlifts 3 to 10 singles
Partials/Deficits/High Pulls Work up to 1 top set of 3-5 reps
Shrugs 5 x 5
Ab work

Etc etc.

Can you see the pattern? Work the main lift and just attack it with so much volume that you become exceptionally proficient at it. At that point, lower the volume and add it elsewhere. When that second exercise becomes too strong, then again lower the volume and add in additional exercise for 5 x 5 again. And so on, and so on.

For me, that is the correct way to add in assistance work.

So a rough template:

Monday

Bench Press - 5 singles
Close Grip Bench Press - 5 sets of 5
Rows - 5 sets of 5
Close Grip Incline Press - 5 sets of 10
Rearward Shrugs - 5 sets of 10

Tuesday

Squat - 5 singles
Good Mornings - 5 sets of 5
Front Squat/Leg Press - 5 sets of 5-10
Abs - 5 sets of 12

Thursday

Overhead Press - 5 singles
Overhead Lockouts - 5 sets of 5
Chins/Pulldowns - 5 sets of 5
Side Laterals - 5 sets of 12
Rearward Shrugs - 5 sets of 12

Friday

Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5
Heavy Shrugs - 5 sets of 5
Abs - 5 sets of 12

Key Features:

1) Volume is on the increase.

2) Variety is at it's highest yet. The main lifts are worked with singles but the back offs are provided by different exercises. Additonal exercises can be included at this point, the ones listed above are examples. Others could include Dips, RDLs, Snatch Grip Deadlifts, Trap Bar Deadlfts and many other good ones.

3) More than one additional exercise is used per day.

4) Breaks will be taken as required, one should aim for a complete week of light lifting every 4-8 weeks. The rest of the time should be spent lifting heavy.

[Fazc]

Section 3, Advanced.

Essentially the goal here is to create sufficient stress to cause an adaption response and to give enough recovery to allow for the adaption to take effect. Explained here:

For most trainees who are still working their way up in poundages a single-step model is perfectly workable, a trainee hits their 3 sets (for example) of Squats once a week and is stronger the week after. Simple. It is THOSE trainees who won't need and won't see the value of increasingly complex periodisation. Once you have exhausted those possibilities and can no longer gain strength/mass using that single-step model you must progress to a two step model.

For clarity the two phases as I see them are as follows

• Build up phase characterised by high volume/high frequency
• Peak phase characterised by lowered volume and all out intensity

What I have described above is a two phase model. At a certain point and this can come at varying points with different bodyparts the stress of a single workout is both insufficient in terms of stress imposed to force an adaption and if the volume/intensity is sufficient to force an adaption the recovery time for the various systems is too long which results in undertaining and taking steps back.

At that point accumulation of workload over the period of more than one session and subsequent active rest is what will force the adaption. And THAT and this is where I take a lot of flack on this, my main issue of trainees failing to reach their potential is not working hard enough, long enough or with enough volume when they should and not resting as they should be.

It's the difference between the two that forces adaption. This is where I think planned deloads are useful IF and only IF a trainee is working hard enough, long enough and frequently enough to warrant a consistent deload. Most won't and that is where they will remain average.

By that I mean most won't work hard enough during the build up phases and for those that do some won't deload enough during the rest periods. There's a lot to be said for going balls to the wall for two weeks and active rest for another week. It's a tried and true system which will consistently produce results in a very special population for which its hard to produce results; advanced and elite trainees. Not working hard enough when you should and not giving it a complete rest when you should. Again; it is the contrasting stresses that force adaption.

This phase is characterised by how well you accumulate and manage stress. Workload needed is high, higher than ever used before and on top of that an advanced trainee can pose more of a demand of the recovery systems per set due to sheer weight used and efficiency. To balance that out recovery needs to be appropriate but not too much to risk detraining. Managing this balancing act will determine how well you do. Train hard and long enough to impose a demand on the body, rest enough to allow adaption to happen.

The actual routine at this point could well vary considerably depending on the perceived needs of the trainee, there are options to increase number of training days per week, add in more volume through sets/reps and much more. At this stage the lifter should know himself so any specific routine I give will be redundant, the lifter must decide for himself what is the next step up from intermediate.

I do have guidelines for managing stress, thinking in terms of weeks rather than days

Week 1: Heavy
Week 2: Heavy
Week 3: Light

Key Features:

1) Volume is at it's all time highest. You will be practising the lifts or variations at least 3 times a week. Sets will be at least 5, potentially as much as up to 12.

2) Variety remains high. However a trainee should be proficient in the assistance exercises he knows works best for him enough that they can be treated as big exercises in their own right and must be worked at an appropriately high volume.

3) Exercises per day should be limited to 3 to account for all of the extra sets, extra days are there to spread the workload.

4) Breaks are planned. Two heavy weeks followed by a light week works well. Three heavy is you're gaining a lot of weight but proceed with caution.

5) Light weeks should mean 50-80% weights and low volume.

[BendtheBar]

My first question is volume regulation. The program example has quite a bit of assistance volume. How do you personally determine what volume is appropriate for a given lifter?

Second question...for the above Beginner version, do you recommend a minimum time under the iron before using singles?

[Fazc]

Originally Posted by BendtheBar

My first question is volume regulation. The program example has quite a bit of assistance volume. How do you personally determine what volume is appropriate for a given lifter?

Generally the lifter needs to condition themselves for a lot of work. Bear in mind this routine is aimed at those wanting to make a real good run at lifting heavy. The lifter will need to have the desire to work very hard and for long periods if not now then eventually.

As I've written about before, you can do anything if you start light enough. As long as it's broken into gently then the lifter will adapt. He'll only progress through the various stages as he adapts.

Originally Posted by BendtheBar

Second question...for the above Beginner version, do you recommend a minimum time under the iron before using singles?

Generally I recommend Full Body routines for beginners. A lot of progress can be made on something like:

Squats
Bench Press
Chins
Deadlifts
Press

All done for 3 sets of 10, with the workout done 3 non-consective days per week.

Once the lifter has exhausted that routine AND has decided to take the plunge into strength training, then I think the Beginner course would be appropriate.

[Spartigus]

I was just about to ask you a few questions then I saw this thread .

I went from the 5 singles and 5x5 to 3 singles and 3x5 as per the routine below you gave me.

Day 1:
Bench Press - 3 singles
Bench Press - 3 sets of 5.
Row - 3 sets of 10

Day 2:
Squat Day
Squat - 3 singles
Squats - 3 sets of 5
Hypers - 3 sets of 5

Day 3:
Bench Press - 3 sets of 10
Chins - 3 sets of 10
Seated Press - 3 sets of 10
Row - 3 sets of 10
Close Grip Bench - 3 sets of 10 Don't go ultra close here, shoulder width (or slightly wider) is about right.
Rearward Shrug (do it on the cable row machine) - 3 sets of 10

Day 4:
Deadlift - 3 singles
Deadlifts - 3 sets of 5
Abs - 3 sets

Ok so here's the idea behind this advancement:

1) Abbreviation. We've taken a massive reduction in volume across the board. Your first thoughts when you complete Day 1 on Monday will be "was that it?" and that's good! This will inevitably lead you to more weight on the bar, as the body 'peaks' with the lowered volume. That should allow you more weeks of progression.

2) Specialisation. The Press day has been dropped in favour of a lighter bodybuilding day. The purpose of this is two-fold. It allows you to focus on your Bench day while giving you a fun pump day which should be relatively less stressful. Make sure the 3 sets of 10 work is heavy, but try to limit your rest periods between sets, 45-60 seconds if possible. This is a day you could do some bicep work if needed.

3) Peaking. Take sufficient rest between sets (on Days 1, 2 and 4). Your volume has almost been halved. 5 minutes or more between sets is acceptable, whatever you need to make the reps!


So far all is good, though I think my lower back is having trouble with recovery from the deadlifts. Last week on deadlifts, I hit 175kg for 3 singles and the 3x5 was 140kg. Would now be a good time to change the deadlift day to whats below? Or should I just keep powering through. The singles on deadlifts are still great, its just the 3x5 I think are getting too stressful.

Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5
Heavy Shrugs - 5 sets of 5
Abs - 5 sets of 12


Everything else I am recovering well, the lighter day works well, I like that. From feel, I dont think I should get rid of the back off sets on bench and squat, they are both still going well, so no need to change that. The lighter day I quite like, I was just wondering at what point should I increase the volume on squatting and benching. I know this is meant to be a peaking routine, but I am craving more volume on squats and bench.

EDIT:
By increase volume I mean go up to 5 singles, and I want to do 5x5 or even 3x5 on bench and squat.

[Fazc]

That's a good question Spart, thanks for that.

Originally Posted by Spartigus

I think my lower back is having trouble with recovery from the deadlifts. Last week on deadlifts, I hit 175kg for 3 singles and the 3x5 was 140kg.

Not all lifts will progress at the same rate. So that means some of your lifts may be ready to progress through the stages, others may not. Perfectly fine.

If you're really struggling with the lower back then yes progress onto the next routine. Switch the back off sets to a variation and add in another assistance exercise.

Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5
Heavy Shrugs - 5 sets of 5
Abs - 5 sets of 12

I was just wondering at what point should I increase the volume on squatting and benching. I know this is meant to be a peaking routine, but I am craving more volume on squats and bench.

I think all in all 4-6 weeks is all you can expect, you're probably ready to add the work back in now. When you feel you're ready and have maxed out the poundage on this version, work upto a max on the main exercises and take a light week. When you're back you can expand the routine out again.

Just make sure you're honest with yourself, are you actually stalling in the gym because of your lower back or are you just a little beat up? If you can still progress, then I suggest an important lesson is to carry on through. If you truly think you'd risk injury then it's your call to switch it up, just bear that in mind. A little pain is something to get used to.

[Spartigus]

Originally Posted by Fazc

That's a good question Spart, thanks for that.



Not all lifts will progress at the same rate. So that means some of your lifts may be ready to progress through the stages, others may not. Perfectly fine.

If you're really struggling with the lower back then yes progress onto the next routine. Switch the back off sets to a variation and add in another assistance exercise.

Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5
Heavy Shrugs - 5 sets of 5
Abs - 5 sets of 12



I think all in all 4-6 weeks is all you can expect, you're probably ready to add the work back in now. When you feel you're ready and have maxed out the poundage on this version, work upto a max on the main exercises and take a light week. When you're back you can expand the routine out again.

Thanks!

So the rack deadlifts I pull from about 1" below the knees? I havent really done them before, but I imagine I will start at maybe 140kg for 5x5?

Do I need to max out and take a light week? Today is meant to be my first training day. Last week I hit 115kg for 3 singles on bench, this week I could go for 115kg for 5 singles, and I did 92.5kg for 3x5, I feel I could do 95kg for 5x5.

[Fazc]

Originally Posted by Spartigus

So the rack deadlifts I pull from about 1" below the knees? I havent really done them before, but I imagine I will start at maybe 140kg for 5x5?

Yep!

Originally Posted by Spartigus

Do I need to max out and take a light week? Today is meant to be my first training day. Last week I hit 115kg for 3 singles on bench, this week I could go for 115kg for 5 singles, and I did 92.5kg for 3x5, I feel I could do 95kg for 5x5.

Sounds good to me.