Old Forum Results from Pavel's 8-week BP and DL program

[Marshall Roy]

Testing day after Pavel's 8-week DL and BP program. Set it up like a practice PL meet, giving myself 3 attempts per lift. I am very confident that if I bring up my back strength, my DL will take a big jump. In my failed final attempt with 565, I could feel my legs trying to blast the weight up, but my back was out of gas.

<iframe width="560" height="315" src="//www.youtube.com/embed/doOrL8V10_k" frameborder="0" allowfullscreen></iframe>

 

http://youtu.be/doOrL8V10_k

 

[Rickard]

Some good lifting there! Congrats on the PRs

 

[AndyMcL]

Very impressive! Your bench form is rock solid. Great results, especially considering you did not have a lift off or a spotter.

 

[Steve Freides]

Marhsall, good lifting!  Are these published programs - and if so, please post a link - or some of those experimental ones?

Thanks very much.

-S-

 

[Marshall Roy]

Steve,

It was the experimental ones for BP and DL. For my SQ, I followed Austin's quick peak cycle from the SFL manual. One squat day per week, heavy but low volume. Four weeks of 2x4, four weeks of 2x2. The final two sessions were too much for me so I switched them to singles to save strength for DL training.

 

[Pavel]

Power to you, Marshall! Please post your gains in the thread.

 

[Marshall Roy]

Pavel,

Certainly. Previous PRs were SQ 475 (competition), 500 (gym); BP 315; DL 540.

Overall I added 20lbs to my BP, 10 to my DL, and had it been a sanctioned meet, 55lbs to my total.