EP 74 – JTS Made This Video…

March 20, 2017 by in category Podcast with 0 and 0
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Juggernaut Training Systems made this timely video that we are discussing in today’s episode! The basic overall points to the episode outline are these:

  • Sign up…don’t keep waiting
    a. powerliftingwatch.com
  • What to expect
    • Check-in
      • Federation membership
      • Equipment check
        • Belt
        • Sleeves/wraps
        • Wrist wraps
        • T-Shirt
        • Singlet
      • Find your rack heights (everett takes crappy notes)
        • Squat, bench – if you don’t know, ask
          • If you mess up the heights tell the peeps if they can adjust the heights
      • Weigh-ins: don’t cut
        • If in the morning before weigh-ins, skip breakfast
        • After weigh in, eat all the carbs, avoid fats, eat some but not much protein
        • Example – rice krispy treats, nutrigrain bars, bagels and jelly, whey protein to feel full during the day
        • Avoid PB&J sandwiches
        • Hydration is critical – water, pedialite, gatorade powder mixed in water
    • Pick opening weights: 90-93% (consistent 3RM)
    • Warm up
      • Squat
      • Bench – generally shorter than warmup for squat bar for 15 reps, 40 kilos for 5, 60 for 5, 80 for 2-3, 92.5 kilos for 1 or 2, 100 kilos 1 rep w/ commands (looking to open at 102 kilos or 242 lbs)
      • Deadlift – no need to warm up too much as you should be warm with squat and bench. Opening at 180 kilos, 60 kilos for 3-5 reps, 100 kilos for 2-3 reps, beyond that, singles 130 kilos, 160 kilos then open at 180 kilos
    • Know the Rules and Commands
      • Squat
      • Bench
      • Deadlift

 

 

  • If you miss your opener on a technicality, repeat the same weight, every lift you do is a PR
  • If you miss a lift because you weren’t strong enough, repeat the weight
  • First meet
    • 2 numbers written down – one for “that felt heavy” and one for “that felt good”
      • If the weight felt super heavy (10 RPE, you could skip the next attempt)
      • If the weight felt heavy, 2-4% jump from one first to the second or the second to the third
      • If it felt good, 3-6% jump
    • Have a plan if things feel great and if things don’t feel great
      • We are opening in the 90% range, attempts could be 91%, 94%, 98% compared to what you do in the gym
      • Feeling strong – 91%, 96%, small PR 101 or 102%

Check out this episode!

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