In 2005, I read an article in Powerlifting USA on Donnie Thompson and how kettlebells saved his powerlifting career. I contacted Donnie, trained with him and later hooked up with Brett Jones. After a year of kettlebells and a few months of powerlifting again, I pulled 520 at 50 years of age. Believing in Pavel’s system, and realizing what kettlebells had done for me, I decided to get certified as an RKC. In October of 2007, I received my RKC certification and met Pavel for the first time.
Since then I made steady improvement and on February 20th 2010, I pulled 590 (I had not quite peaked yet on this cycle!) There is absolutely no doubt in my mind that if it wasn’t for kettlebells, Pavel, Brett and Big Donnie, I could have NEVER lifted again. I eventually went on to pull 605lbs in Youngstown Ohio, on July 18, 2010, and won the WNPF Nationals – in the 220lb class at 53years of age – drug free.
The cycle rotates every three weeks as you can see. An important key as you’re older and drug free is to not go too heavy too often. The assistance work and kettlebells are invaluable tools to keep your body conditioned for the big pulls. I hope this of some value to the reader. I thank the Good Lord and several good friends (too many to mention) for whatever success I have had, and dedicate this article to my coach, Bud Ravenscorft.
Tuesday Leg Press and Deadlift Assistance Work
January
1/5/10 - 45 ° Leg Press – bar x10, 90x10, 180x10, 270x10, 360x8, 450x3x8
1/12/10 - 45 ° Leg Press –bar x15, 90x10, 180x10, 360x10
1/19/10 - 45 ° Leg Press – bar x10, 90x10, 180x10, 270x6, 360x6, 450x6, 515x6
1/26/10 - 45 ° Leg Press – bar x10, 90x10, 180x10,270x10360x8, 460x3x8
February
2/2/10 - 45 ° Leg Press – bar x15, 90x10, 180x10, 280x10, 380x10
2/9/10 - 45 ° Leg Press – bar x10, 90x10, 180x10, 270x6, 360x6, 450x6, 530x6
2/16/10 - 45 ° Leg Press – bar x10, 90x10, 180x10, 370x8, 470x3x8
2/23/10 - 45 ° Leg Press – bar x15, 90x10, 180x10, 200x10, 300x10, 400x10
March
3/2/10 - 45 ° Leg Press – bar x10, 90x10, 180x10, 270x6, 360x6, 450x6, 545x6
3/9/10 - 45 ° Leg Press – bar x10, 90x10, 180x10, 280x10, 380x8, 480x3x8
3/16/10 - 45 ° Leg Press – bar x15, 120x10, 220x10, 320x10, 420x10
3/23/10 - 45 ° Leg Press – bar x10, 90x10, 190x10, 290x6, 380x6, 470x6, 560x6
3/30/10 – 45 ° Leg Press – bar x10, 90x10, 190x10, 290x10, 390x8, 490x3x8
April
4/6/10 - 45 ° Leg Press – bar x15, 90x10, 180x10, 270x3x8
4/13/10 - 45 ° Leg Press – bar x10, 125x10, 215x10, 315x6, 395x6, 485x6, 575x6
4/20/10 - 45 ° Leg Press – bar x10, 100x10, 200x10, 300x10, 400x8, 500x3x8
4/27/10 - 45 ° Leg Press – bar x15, 90x10, 180x4x5
Saturdays Deadlift and Assistance Work
January
1/2/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Stiff Leg Deadlift – (45x15), 115x10, 185x8, 245x5, 295x10x3 (2min. rest)
- 45° Leg Press – 270x15, 280x15
1/9/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – 2" platform – 135x3x5, 225x2x3x300x7 Singles (60 seconds rest)
- Band Deadlift – (floor) 225x3, 250x3, 275x3
- 45° Leg Press - 270x15, 285x15
1/16/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – (floor) – (45x15), 135x2x6, 225x2x3, 315x3, 370x2, 425x9x1 (2 min rest).
- 45° Leg Press - 270x15, 290x15
1/23/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Stiff Leg Deadlift – (45x15), 115x10, 190x8, 225x5, 305x9x3 (2 ½ min. rest)
- 45° Leg Press - 270x15, 295x15
1/30/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – 2" platform – 135x3x5, 225x2x3x300x7 Singles (60 seconds rest)
- Band Deadlift – (floor) 225x3, 250x3, 275x3
- 45° Leg Press - 270x15, 300x15
February
2/6/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
-Deadlift – (floor) – (45x15) – 135x2x6, 225x2x3, 315x3, 390x2, 450x8x1 (2 ½ min rest)
- 45° Leg Press - 270x15, 305x15
2/13/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Stiff Leg Deadlift –(45x15), 115x10, 195x8, 260x5, 315x8x3 (2 ½ min rest)
- 45° Leg Press - 270x15, 310x15
2/20/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – 2" platform – 135x3x5, 225x2x3x300x7 Singles (60 seconds rest)
- Band Deadlift – (floor) 225x3, 250x3, 275x3
- 45° Leg Press - 270x15, 315x15
2/27/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – (floor) – (45x15) 135x2x6, 225x2x3, 315x3, 405x2, 475x7x1 – (3 min. rest)
- 45° Leg Press - 270x15, 320x15
March
3/6/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Stiff Leg Deadlift – (45x15), 115x10, 200x8, 270x5, 325x7x3 (2 ½ min)
- 45° Leg Press - 270x15, 325x15
3/13/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – 2" platform – 135x3x5, 225x2x3x300x7 Singles (60 seconds rest)
- Band Deadlift – (floor) 225x3, 250x3, 275x3
- 45° Leg Press - 270x15, 330x15
3/20/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – floor – (45x15), 135x3x5, 225x2x3, 325x3, 415x2, 500x6x1 (3 min. rest)
- 45° Leg Press - 270x15, 335x15
3/27/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Stiff Leg Deadlift – (45x15), 125x10, 205x8, 280x5, 335x6x3 (3 min. rest)
- 45° Leg Press - 270x15, 340x15
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