Something different for The Albatross

This coming Sunday sees Silverback athlete Tom Stoltman compete in his first ever Powerlifting competition at the Savage Pro.  We take a closer look at his training regime and what Tom has done differently in order to maximise his lifts.

 

Tom why did you decide to enter into a powerlifting comp?

It was put to me and I like the idea of concentrating on static lifts, there are some very good competitors attending and it will be great to see how I get on in comparison.  It's been nice to be able to focus, stay in the gym and get stuck into those lifts.

 

What numbers are you going after?

Well in my head I have Deadlift 380, Bench 240 and squat 350.  They are decent numbers but achievable and something I have to aim towards.  I have come very close to these number over the last few weeks so on the day I'm hoping to pull it out the bag.

Tell us all about your training regime?

Well here is a little breakdown of my prep.

Week 1 18/9/2017

Session 1
Upper Body Standing (strict) press 4 sets of 6 reps 7.5 RPE
Floor Press 3 sets of 6 reps 7.5 RPE
Lat Pull Down 5 sets of 10-12 reps
Dumbbell Tricep Extensions 5 sets of 10-15 reps
Cable cross over 3 sets of 10-15 reps
Face Pulls 5 sets of 15-20 reps

Session 2
Deadlift 4 sets of 6 reps 7.5 RPE
Paused deadlift (pause just below the knee for 2 seconds) 3 sets 0f 6 reps 7.5 RPE
Front squats 3 sets of 6 reps 7.5 RPE
Plank 4 sets of 30-45 second holds

Session 3
Push press 4 sets of 6 reps 7.5 RPE
Close grip (2 inches closer on each hand than your normal bench press grip) 4 board press (2 second pause) 3 sets 0f 6 reps 7.5 RPE
Incline Dumbbell Press 3 sets of 10-12 reps
Bent Over Row 5 sets of 10-12 reps
Dumbbell side raises 3 sets of 10-12 reps
Tricep Push downs 5 sets of 10-15 reps
Dumbbell Biceps 3 sets of 10-15 reps

Session 4 
Squat (sleeves) 4 sets 0f 6 reps 7.5 RPE
Pause Squats (Sleeves 2 second pauses) 4 sets 0f 6 reps 7.5 RPE https://www.youtube.com/watch?v=Bbs3OCrN6k4

RDL’s 3 sets of 10 reps 7.5 https://www.youtube.com/watch?v=mW8aY3XyNiY
Leg Press 4 sets of 8-12 reps (heavy)
Plank 4 sets of 30-45 second holds

Week 2 25/9/2017


Session 1
Upper Body Standing (strict) press 4 sets 0f 6 reps 7.5-8 RPE
Floor Press 3 sets of 6 reps 7.5-8 RPE
Lat Pull Down 5 sets of 10-12 reps
Dumbbell Tricep Extensions 5 sets of 10-15 reps
Cable cross over 3 sets of 10-15 reps
Face Pulls 5 sets of 15-20 reps

Session 2
Deadlift 4 sets of 6 reps 7.5-8 RPE
Paused deadlift (pause just below the knee for 2 seconds) 3 sets of 6 reps 7.5-8 RPE
Front squats 3 sets 0f 6 reps 7.5-8 RPE
Plank 4 sets of 30-45 second holds

Session 3
Push press 4 sets 0f 6 reps 7.5-8 RPE
Close grip (2 inches closer on each hand than my normal bench press grip) 4 board press (2 second pause) 3 sets of 6 reps 7.5-8 RPE
Incline Dumbbell Press 3 sets of 10-12 reps
Bent Over Row 5 sets of 10-12 reps
Dumbbell side raises 3 sets of 10-12 reps
Tricep Push downs 5 sets of 10-15 reps
Dumbbell Biceps 3 sets of 10-15 reps

Session 4 
Squat (sleeves) 4 sets of 6 reps 7.5-8 RPE
Pause Squats (Sleeves 2 second pauses) 4 sets 0f 6 reps 7.5-8 RPE https://www.youtube.com/watch?v=Bbs3OCrN6k4
RDL’s 3 sets of 10 reps 7.5-8 RPE https://www.youtube.com/watch?v=mW8aY3XyNiY
Leg Press 4 sets of 8-12 reps (heavy)
Plank 4 sets of 30-45 second holds

290kg/639lbs pause squat

youtube.com

 

Week 4 23/10/2017

Session 1

Bench press work up to a 3 rep max

Floor Press 3 sets of 3 reps 80-85% of the 3 rep max

Lat Pull Down 5 sets of 10-12 reps

Dumbbell Tricep Extensions 5 sets of 10-15 reps

Cable cross over 3 sets of 10-15 reps

Face Pulls 5 sets of 15-20 reps

 

Session 2

Deadlift work up to a 3 rep max Paused deadlift (pause just below the knee for 2 seconds) 3 sets of 3 reps 70-75% of the 3 rep max deadlift

Front squats work up to 3 rep max

Plank 4 sets of 30-45 second holds

 

Session 3

Push press 4 sets 0f 5 reps 8.5 RPE Close grip (2 inches closer on each hand than my normal bench press grip)

4 board press (2 second pause) 3 sets of 5 reps 8.5 RPE

Incline Dumbbell Press 3 sets of 10-12 reps

Bent Over Row 5 sets of 10-12 reps

Dumbbell side raises 3 sets of 10-12 reps

Tricep Push downs 5 sets of 10-15 reps

Dumbbell Biceps 3 sets of 10-15 reps

 

Session 4

Squat (sleeves) work up to a 3 rep max

Pause Squats (Sleeves 2 second pauses) 3 sets of 3 reps 70-75% of the 3 rep max squat

Leg Press 4 sets of 8-12 reps (heavy)

Plank 4 sets of 30-45 second holds.

 

 Week 7 27/11/2017

Session 1

Deadlift work up to a heavy single with a rep in the tank Paused deadlift (pause just below the knee for 2 seconds) 3 sets of 3 reps 250kg

Leg curls 4 sets of 15-20 reps

Plank 4 sets of 30-45 second holds

 

Session 2

Bench press work up to a heavy single with a rep in the tank

Lat Pull Down 5 sets of 10-12 reps

Dumbbell Tricep Extensions 5 sets of 10-15 reps

Cable cross over 3 sets of 10-15 reps

Face Pulls 5 sets of 15-20 reps

 

Session 3

Squat (sleeves) work up to a heavy single with a rep in the tank

Pause Squats (Sleeves 2 second pauses) 3 sets of 3 reps 205-220kg

Plank 4 sets of 30-45 second holds

 

This is where I'm currently upto, my last session will be this Wednesday after which I will be concentrating on stretching and eat eat eat...... My plan has been laid out by Delroy Mcqueen, its helped me grow and develop in areas that I had dismissed previously, sometimes getting back to basics assists growth in all other areas.  

 

Let’s see what Sunday brings.  

 

All the best 'The Albatross'.

 

www.silverbackgymwear.comhttps://www.facebook.com/delroy.mcqueen

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