How i built my best deadlift ever juggernaut training systems. Absolutely, it happens to everybody in powerlifting when the goal is to just barely hit parallel. The main focuses of the routine are the three main powerlifting movements. Team lilliebridge a family of record breaking powerlifters based out of aurora il. If you follow powerlifting you probably havent heard a whole lot about eric lilliebridge. Novice or intermediate lifters hoisting sub800pound loads can aim for three to five minutes between sets and exercises. Raw total without wraps in the 140kg308lb weight class. The lilliebridge training method is for all experience levels, from beginners to advanced. Both the volume and the intensity drops allowing your body to supercomensate in preparation for a maximum attempt. This program was designed before russian athletes were using steroids, so dont brush it off as something only a drugusing athlete could use. What we want to know, in terms of history and context, is lolliebridge kind of biases and influences went into the construction of the program.
Eric lilliebridge was the actual creator of the method during his teen years, and has been used by the lilliebridge family along with several other elite powerlifters including derek kendall. The lilliebridge method is a 17 page ebooklet 9 pages of which are just pictures and bull. I was just wondering what your take on him is and if anyone has seenmettrainedtalked to him. In turn this will make whatever your longterm goal is build muscle, lose fat, perform better easier to accomplish. The lilliebridge method is a fairly new routine released to the public, but has been utilized by the lilliebridge family for quite some time. You dont want a pump when powerliftingyou want maximum recovery in order to produce a maximum effort on each rep of each set. Powerlifting motivation eric lilliebridge 2,489lbs1. The openpowerlifting project aims to create a permanent, accurate, convenient, accessible, open archive of the worlds powerlifting data. Official home of eric lilliebridge world record holder online powerlifting coach and trainer shtupandlift 20191220t06. Eric did his first powerlifting meet at the age of 14 like his father.
Dec 14, 2015 this kid a tank and has some incredible lifts for being 18. An indepth look at the lilliebridge method lift unlimited. It is a program guaranteed to help you peak for a meet. There used to be a mantra in powerlifting of get your weight up.
Heavy bench press the lilliebridge training method. Click on the links under download from your order receipt to open and save the files. Eric has to be the most nontalked about 2x 2k total raw guy ever. The novice powerlifting program the novice powerlifting program beginner powerlifting workout routines the intermediate powerlifting program. Ive developed these brand new training programs in order to share my years of powerlifting. I have always had a tough time finding a program to help me peak for a powerlifting meet. Peaking powerlifting programs are designed to help peak an athletes one rep max 1rm in preparation for a powerlifting meet. Aug 26, 2019 idk about his peaking program but the off season one, you squat and deadlift every week, alternating heavy squat with light deadlift. The lilliebridges are the most successful family in the history of powerlifting. We just released the ae performance program, a new 8week powerlifting program.
A powerlifting program is designed to improve an athletes one rep max in the squat, bench press, and deadlift. Get fatter the offseason should be a time to increase lean muscle tissue. He seems like he could become a successful powerlifter in the future. Here is a video of his 800lbs deadlift at body weight of 258. How we typically do our program mehtod there is no holy. Whether youre looking for a beginner program, intermediate program, or a peaking program, youll find a great powerlifting routine to get stronger. The lilliebridge training method can be used for as little as 2 days a week all the way up to 5 days a week. The lilliebridge training method free download as pdf file. Once weve established the foundational scientific principles of powerlifting programming, i will analyze a variety of the most popular programs one by one. Along with the bench press, squat, shoulder press, and deadlift, 531 includes assistance exercises to build muscle, prevent injury, and create a balanced physique.
It really is a nobrainer, provided you do your part. Ive seen a lot of lilliebridge squats in person and eric is the only one i have seen consistently hit depth. The lilliebridge training method team lilliebridge. Powerlifting coach eric lilliebridge world record holder. Jul 06, 2019 the lilliebridge training method free download pdf with the lilliebridge method, you only go heavy on the squat and deadlift once every two weeks. Eric lilliebridge custom training program off season. The technique needed to be proficient at the lifts is brutally simple, and is very stable after just a couple of months of training. For powerlifting, this involves the bench press, squat, and deadlift.
I never read the book or pamplet so i can not say for myself one way or the other. Oct 07, 2018 click here to check out my favorite cbd pain cream that i use. Powerlifting is about getting bigger muscles, making those big muscles strong, and showing that strength off in a meet. The foundational powerlifting programming principles. A good powerlifting warmup will achieve a few key goals, 1increase the core temperature of the body, 2activate the musculature that is going to be utilized in the training session and 3excite the central nervous system to prepare it for the work ahead. It gets straight to the point but leaves out things like what to do after a cycle and how to start a new one,deloading etc. I would always overtrain and would not have adequate time for recovery to help me do well at a meet. Peaking powerlifting program spreadsheets lift vault.
The lilliebridge training method athletic sports weight training. A place to discuss the sport of powerlifting and the training of the lifts. The 26 programs listed here are all fullyvetted, industryleading plans that are tried and tested by thousands of lifters from around the world. Its designed by swedish powerlifter alexander eriksson alex is an ipf junior world champion 2017, and open world record holder in the bench press 245. Keep reading for the split and weights youll be going for throughout the program. Dec 14, 2015 recently this resurfaced with jim wendlers 531 which is the same crap with a tiny twist. Peaking programs can also be known as tapering programs because the amount of volume is tapered down as the programs progresses. At the ripe old age of 20 hes already gone over the double grand mark twice and has gotten almost zero amount of coverage about it.
They think you need so many exercises and sets and you really dont. Thats the purpose of this program to make you noticeably stronger than you are today in 8 weeks. As we move right along in the programming series, the next program well turn our critical eye towards is the lilliebridge method. Breathing drills are a powerful tool to improve your performance. Ill shoot you the program via pm if i can attach pdf and excel sheets. The lilliebridges bench on wednesdays, squat and deadlift on saturdays, and do their lowerbody accessory work on sundays. The lilliebridge training method athletic sports weight. Its not a community discussion threadyou want to complainits a form checkyou want to sell us a product or do market researchit pertains to only you and not the larger communityits a program critique. After some upper body accessory training, body weight sitting comfortably at 305lbs. My favorites are strengthtraining staples like chinups, dips, lunges, and back extensions. Note that it is still highly recommended to read this article in full to understand how the program functions and how to properly use it to maximize your progress.
After doing rts now, no training program like the cube, 531, is close to rts, in my opinion. Get the full 8 week powerlifting program with included lift calculators delivered to your email immediately. Its interesting how for 5 years straight everybody says how training in this fashion sucks, then out of nowhere everybody finds it the bees knees untouchable greatest program ever and its not even a powerlifting program. Yes this is going to be my log for my training before my actual training cycle and for my training cycle leading up to capo nationals.
Not a time to increase overall body mass if you are already fat. This is the final week in the 8 week powerlifting program. This program is not intended to diagnose, treat or cure any illness, disease or. Aug 04, 2010 click here to check out my favorite cbd pain cream that i use. The lilliebridge training method free download pdf kupdf.
I start my actual meet training on june 5th and june 8th for bench and deadlift, the following week after will be bench and squat and just keep going from there. However, ernie lilliebridges response is ridiculous and not a way to respond to a single persons opinion. Nov 19, 2014 to me, this seems like a smart way to program and to understand progress without actually performing true 1 rep maxes. The weights are planned as precisely as can be, to reach the milestone target of 3 x 5 at. You see while our powerbuilding program focuses equally on getting strongerbuilding more muscle, this program has one sole purpose. Has anyone used the teamlilliebridge training method. Apr 17, 2020 peaking powerlifting program spreadsheets. The 10week powerlifting program for dense, functional muscle.
Raw powerlifting without the fluff juggernaut training systems. Heavy bench press the lilliebridge training method the forvm. Powerlifting motivation eric lilliebridge 2,489lbs1,129kg. I get lots of messages and questions daily about my accessory. The mark of a successful routine is an improvement in the athletes powerlifting total. The powerlifting cycle described here will take lifters through an 8 to 15 week progression to reach a peak on competition day. A powerlifting program is designed to improve an athletes one rep max in the squat. The program features an absolute boat load of bodybuilding style assistance. Click here to check out my favorite cbd pain cream that i use. Powerlifting videos heavy bench press the lilliebridge training method if this is your first visit, be sure to check out the faq by clicking the link above.