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Brad Gillingham Squat And Deadlift Programs' title='Brad Gillingham Squat And Deadlift Programs' />QUOTE Front Squat Squat Rx on the front squat Dabaya with great form Overhead Squat Squat Rx on the overhead squat Sick Deadlift Rip on deadlift setup. Pavel, I am 43 years old and have been lifting for many years. With your 55 program should I do a bodybuilding type split, just as hitting each body part once or. In a previous post there was a 3 hour discussion by powerlifting G. O. A. T. candidate Ed Coan on his training routine and his approach to training. Personal powerlifting records. Powerlifting Competition Records done in official Powerlifting full meets. Squat 432. 5 kg 953. The deadlift is one of the best exercises you can do to build muscle and strength. This is the best guide to the deadlift on the internet. We guarantee it. Strong. First and the 5x. Method. The 55 method is credited to Reg Park, a bodybuilder who built a 5. This method remains one of the most reliable ways to build strength in existence. Reg Parkoriginator of the 55 method. The Basics of the 55 Method. Train a lift three times in two weeks Monday, Friday, then Wednesday of next week. JS5CWKGw/hqdefault.jpg' alt='Brad Gillingham Squat And Deadlift Program' title='Brad Gillingham Squat And Deadlift Program' />An experienced lifter will be better off hitting 55 only once a week. Pick a weight you can do at least two strong sets of five with and do five sets. Monday Heavy Day Wednesday Light Day Friday Medium Squat 5 sets of 5. Bench 5 sets of 5. Powercleans 5 sets of 5. A standard Russian guideline is 7. RM. The last sets will be fours or threes. Do not attempt a rep unless you are 1. Save your strength for the next set, as Alexander Faleev put it. In successive workouts add reps when you can do it with confidence. Keep at it until you are up to 55. At this point, unload and switch to a different protocol if you are an experienced lifter. Beginners and intermediates may stay on this regimen for several months, taking an unloading workout after reaching 55 with a given weight, then adding 2 5 and carrying on. Deload with 8. 0 of the weight you have been using for 55 not 8. RM for 54. Following is a sample of the 55 progression for a 2. The 55 Method for Advanced Lifters. Advanced lifters have a lot to gain from 55, as long as they use moderate weights. Dr. Fred Hatfield used 55 with 6. RM as the backbone of his off season training. Konstantin Konstantinov applies the 55 scheme to high bar squats that he does to build his deadlift leg drive. Vitaly Papazov who broke Kazs 2. RM in both the squat and the bench press in one day in the preparatory period. Speaks world champion Brad Gillingham Jorgen Ljunjberg from Sweden told me about his squat training method. Jorgen trains by himself on a frequent basis in a small town located in Northern Sweden. He built his 4. 00kg squat by training 55 rep schemes with lower percentages of weight. Jorgen can handle so much volume that it is incredible. When he does 55 squats, he actually will squat a second day sometimes in the same week and work up to singles. Brad Gillingham in competition. Here is Gillinghams own squat cycle. In case you did not know, Brad just won another IPF World Championship, this time in Russia. At 4. 6, he has got to be the oldest lifter to win this prestigious title. Congratulations, Brad All squats, except for the heavy singles on week fifteen, are raw and beltless. The light week 6. The 55 are done in twenty to thirty minutes, which makes for unusually short rest periods for an elite superheavyweight, makes the session a lot harder than it looks on paper, and biases it towards hypertrophy. The light week squats are completed in only ten to fifteen minutes. This extremely low rest combined with the loading scheme 6. Westsideanother way to organize a light day. Gillingham employs wave cycling reaching 7. It is worth noting that he varies the number of weeks he stays on 55 without deloading from 1 to 3, depending on the weight. Note The above is an excerpt from the Strong. First Lifter instructor manual. Do not miss Strong. Firsts next Barbell Certification. Learn the 55 method at the Strong. Games Digimon Vs Bakugan. First Lifter Certification.