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Gavin Harrison
12-18-2008, 11:59 PM
New article found here: http://www.fourhourworkweek.com/blog/2008/12/18/pavel-8020-powerlifting-and-how-to-add-110-pounds-to-your-lifts/ (wfs)

I think the program makes sense, and kind of like the minimalist approach. Thoughts?

Blair Lowe
12-19-2008, 12:53 AM
Groovy. I see it somewhere between SS and OLAD. Definitely KISS.

George Mounce
12-19-2008, 04:43 AM
Good read, pretty standard powerlifting routine, not incredibly new, but hits the high points. But do we have to wear these boots and have a mullet?

http://farm4.static.flickr.com/3269/3118008370_d40ff62664.jpg

Kris Reeves
12-19-2008, 06:25 AM
But do we have to wear these boots and have a mullet?


Only if you want style points. ;)

Mike ODonnell
12-19-2008, 07:51 AM
Good read.....simple is better for most people. That and keeps us focused on what really matters in progression of weights, the right exercises and eating/sleeping.

Dave Paton
12-19-2008, 09:56 AM
I liked the article. But what's up with Tim Ferriss' photo on his blog? If his philosophy is taking out all non-essentials in his life, why did he feel the need to get in that ridiculous pose?

Derek Maffett
12-19-2008, 05:42 PM
Good read, pretty standard powerlifting routine, not incredibly new, but hits the high points. But do we have to wear these boots and have a mullet?

http://farm4.static.flickr.com/3269/3118008370_d40ff62664.jpg

Those are actually very close to the shoes I wear on a daily basis. So I've already got style.

No mullet though. Or 700+ deadlift.

Gavin Harrison
12-19-2008, 11:21 PM
But do we have to wear these boots and have a mullet?

No mullet though. Or 700+ deadlift.

I believe these three things are related. Boots + Mullet => 700+ Deadlift.

Matt Foreman
12-20-2008, 06:48 PM
That's a picture of John Inzer, the owner of the Inzer Advance Designs powerlifting equipment empire. He was a great lifter himself, especially in the deadlift. That picture is from the 1988 Hawaii World Record Breakers meet. He definitely had the monster mullet. Interestingly, he mangled his face in a motorcycle accident a few years after that and had to get complete surgical reconstruction.

Allen Yeh
12-20-2008, 07:17 PM
That's a picture of John Inzer, the owner of the Inzer Advance Designs powerlifting equipment empire. He was a great lifter himself, especially in the deadlift. That picture is from the 1988 Hawaii World Record Breakers meet. He definitely had the monster mullet. Interestingly, he mangled his face in a motorcycle accident a few years after that and had to get complete surgical reconstruction.

Thanks for the info.

Kris Reeves
12-21-2008, 05:15 PM
I've been thinking about this since I read the article, but have just had a chance to post.

From the article (bold emphasis added by me):

Start with a conservative weight. If you manage five reps in all five sets, next time add 10 pounds and start over. Not 5 pounds, and definitely not 2, but 10. For reasons that are outside of the scope of this article, Malibu Ken and Barbie jumps with tiny plates are a waste of time.What are peoples experience/thoughts on this? I bought in to the microloading idea...but honestly, when I look back over my training log I can't say that they've made a hill of beans of difference when I've used them.

On one hand, the idea that coaxing the body into gains with tiny jumps makes sense...but on the other hand, the idea of making a large jump to put the body in 'sh*t or get off the pot' mode makes sense too....

Just wondering if others practical experience and/or coaching others with regard to this could shed some light.

Kris Reeves
12-21-2008, 05:23 PM
Interestingly enough I just noticed that in the comments section Pavel responded to a question about the weight jumps and this is what he had to say:

Small weight jumps are good for beginners, than things start breaking down. You end up spending too many workouts near your RM and you only have so many before you crash and drop off the peak. And you end up spinning your wheels too long in the beginning of the cycle. 2-5% 1RM jumps are optimal. If you want to learn more, read the “Very Progressive Overload” article in my Power to the People Monthly (www.PowertothePeopleMonthly.com) (http://www.PowertothePeopleMonthly.com).The first part of that statement parallels my experience pretty much exactly.

Gavin Harrison
12-22-2008, 12:08 AM
Kris,

I also found the comments very interesting. One quote I liked a lot was "To press a lot, you have to press a lot." Anyways, giving this program a go starting tomorrow, it's perfect for me with school, short time in the gym, one piece of equipment per session :)

Kris Reeves
12-22-2008, 06:30 AM
Gavin -

I've actually found that is a pretty true statement. On certain lifts that I've always struggled with (benching and overhead pressing)...I've progressed better when I've upped the weekly volume (ie. 3 or 4 days per week) while keeping the intensity lower (not going to failure, etc.). In other words, working hard but keeping the intensity low enough to do the lift frequently.

Dave Ogilbee
12-28-2008, 01:31 PM
Good read, pretty standard powerlifting routine, not incredibly new, but hits the high points. But do we have to wear these boots and have a mullet?


All the cool guys have mullets...

http://www.geeksaresexy.net/wp-content/uploads/2008/05/macgyver.jpg

With that said, its give or take with adding poundage to my lifts. Like Kris, if I'm stalling at something, more frequency and smaller weight increments usually help. I personally will add no more than around 5 pounds to lifts I don't feel i've quite fully done to perfection yet (i.e. was I putting a little too much lean on those last reps on the press?) I'm a stickler for making sure my form stays good.

Gavin Harrison
12-30-2008, 01:11 PM
I like the bigger jumps, if I can do 5x5 of a weight, it's safe to say the next week I'll be able to do at least a few sets of 5 at the weight+10 lbs. They also force you to get to a respectable weight more quickly, and since the entire program hinges on irradiation, this is a very good thing.