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
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'.
https://www.facebook.com/delroy.mcqueen
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