Ehopkins Training

[ehopkins932]

Figured I should write one of these up as I've been putting it off. I'm still 18 and will be a college sophomore in the fall, so I won't have too much to write anyway.

I wasn't consistent with lifting until I decided to switch from playing basketball to competing full-time in powerlifting February of my junior year. Before that, I just did high volume circuit stuff which gave me beginner gains but nothing too special. To be honest that sort of training probably just ruined my basketball season trying to do a 5 day split mid-season. But lesson learned I suppose. I always suggest to the few athletes in high school I know not to overdo lifting during the season.

As far as powerlifting goes, I started doing the madcows 5x5 program which lasted about 14 weeks and put ~80lbs on my squat (I think end up at about 225 for 3 or 5). I think my deadlift was around 275 and my bench was probably about 185-190. I believe I weighed around 145lbs then (and lean) which wasn't a scale improvement. Ive never been too great at gaining size, which was probably due to past dietary issues in addition to genetics.

By the way, if anyone if considering doing a 5x5 program where you are squatting 3x a week, listen to your body. I ended up getting tendinitis in my knees and my knees just bothered me in general for a while. Keep in mind that the tendons and ligaments need to adapt too, and sometimes this can occur slower than the strength progresses.

After that I madcows I did some 3-day/week westside leading up to my first meet, which starts my log on this site. It definitely helped build posterior chain strength. I did my first meet 8/28/09. I believe I weighed in at 146.5 (morning weigh-ins, USAPL) and I was still 16. It was push-pull and I went 190/300.

After that I did westside for a bit, then a 3-day 5/3/1 for about a year with several meets occurring throughout the time. It is a lower volume program (the way I ran it anyway), and helped my form on and strength in general, especially squat, not so much for the bench. Gains on this program started to stall out after about a year so I switched again to westside.

This time I had a better understanding of the westside method. I structured max-effort work better and was able to include more volume while working with a 4-day a week schedule. I also started incorporated extra-workouts which helped greatly. Westside really helped my bench and deadlift. Squat not quite as much.

From westside, I switched to my current training program of RTS (reactive training systems). It is Mike Tushcherer's system which he developed. It is kind of hard to describe how the training is structured exactly...you kind of have to read the manuel. It isn't too hard to write up once you get the general idea. Basically you work off RPEs (Rate of Perceived Exertion) for that day and you vary the volume and intensity week to week. It can be applied to any template (Sheiko programs can be adjusted to use RTS, as well as Block Periodization), but I use the template in structured in the RTS Manuel. If you would like more info about it check out my log or go to www.reactivetrainingsystems.com.

My last meet was June 5th, 2011, and I went 405-235-410 = 1050 @ 160lbs. Next meet is in September and I will start training for that come next Tuesday. I train by myself out of my house where I have a rack and universal cable machine, and come school I train there during the week.

My general advice to people for training is to focus on the big compound movements and don't overdo the volume. Also pay attention to your recovery and recovery methods. There are many out there and they can make a big difference.

As far as diet goes, it is important for people to learn how many carbs they can tolerate and when should consume them, as well as what type of carbs. It can make a huge difference in how you look and feel. This goes for all foods as far as finding was agrees with you.

Finally I like to thank all the mods here and especially Wes. I never trained under him, but he was always generous in the information he put forward and answered all my stupid questions. More importantly his articles and suggested readings in the old spirituality section really help lead me, and continue to guide me, in a positive direction. He is greatly missed.

That's pretty much it...if anyone wants to know anything else don't be afraid to ask

[briankins88]

Thanks for nice post.

[ehopkins932]

Didn't expect to see this bumped

I'm still competing even though my log hasn't been updated in a long time, but I'll start up a new one after my next meet (Sept 9th).

[LG1]

You rock! Wish I could go back in time lol

[vmf214]

Bud, that's great. You speak to this stuff like you have a few more years under your belt and you should be proud of that.

Back in the days when dinosaurs ruled the earth? (grin) All we had was circuit training and Universal gyms hidden in some old laundry room at school. 5X5 was a huge step up. Then at 17 I had my first real strength coach and I was a sponge for everything I could learn. It's cool there are places like this that "lower the cost of information" so to speak.

Great numbers - keep it up!