Tag Archives: advice

This is my last post on this site…….I’ve moved!

To have more control over my blog, I moved it to it’s own site: http://www.monstersquat.com/

All previous blog entries, pages and comments have been move.

Please unpdate your favorites and subscribe to the blog on the new site.

Thanks for following.

Joe “Ironman” Norman



Competition Training Oversights

It’s less than a week to go before competition. All the heavy lifting is complete but training for the meet is far from over. There are still two important aspects of competition training that often get overlooked and are just as important as actually lifting weights. Those are Rest and Inspiration.

Most lifters, including myself, get so caught up in training, that they forget they have been beating their bodies up for weeks. The natural momentum leading into a meet gets you all pumped and excited that you just want to keep it going.  Most people also get it in their heads that they will lose all the gains they made if they stop to rest.  This is just not true. In fact, you will probably make some last minute gains, if you do stop and rest the week before the competition. An old training partner used to tell me. “The work is done. You aren’t going to get any stronger in one week, so rest.”

Inspiration can come in many forms. Music, movies, photos…. The week before a competition, I like to watch certain movies that get me pumped for the meet; Rocky (1976) and Rocky Balboa (2006), to name a few. I also like to watch my own training and competition videos. Watching myself hit some personal record lifts, not only get me in the proper state of mind for the meet but boost my confidence and ensures me that I can go to the meet and accomplish any goal I set for myself.

Get your rest and find your inspiration the week leading into competition. When meet day comes, you will find yourself physically and mental ready to accomplish anything.




Comments and questions are always welcome.

My Book is Finally Complete!

It’s been more than a year, but my book on squatting is finally complete. It’s now available as Paperback: https://www.createspace.com/3826447 or Kindle: http://www.amazon.com/dp/B007R7FBJ4 and should be available for the Nook in the next few days.


I’d like to thank everyone who helped me to accomplish this, especially the members of Team Jax.

By the way, I will try and post Week 10 training logs tonight.




Week 9: Speed Squat Day

Not much to report today, but I figured it was important to start posting the speed (light) day workouts. Being only five weeks out from my meet, it’s time to start taking the light days lighter. The plan for the next few weeks is to push the max effort (heavy) days to the max or beyond, so I will be conserving myself for those days.

Today was speed squat day.

Chain Box Squats
3 sets x 3 reps. – Bar (55 lbs.) with 80 lbs. of chains
8 sets x 2 reps.  – 140 lbs. with 80 lbs. of chains

New Exercise!
Seated Hyperextensions with Bands
2 sets – Peach bands for 15 reps
4 sets – Gray bands for 15 reps

Standing Crunches on Cable Machine
80 lbs. 20 reps
100 lbs. 20 reps
100 lbs. 20 reps

That was it. Light!

Let me explain how to do the Seated Hyperextensions.  I was sitting on the floor stretching thinking I wanted to do hyperextensions but we don’t have a machine to do them on. Even if we did, I wanted to do something that would work like them but wasn’t too taxing on my lower back. I wanted to get more of a stretch than a burn.  What I ended up coming up with was this:

  1. Take a band and wrap it around  an upright on the bench press, about 16 inches off the floor
  2. Put a box or four board up against the upright
  3. Push your feet against the box
  4. Grasp each end of the band with your hands
  5. Straighten your legs to pull the slack out of the bands
  6. Bending at your waist, lean backward until your shoulders hit the floor, keeping you back straight
  7. Sit back up slowly not letting the bands pull you back up

If you do these correctly, you will feel strain in your lower back but not too bad. Also, an added benefit for all you bigger guys who can’t touch your toes, it will give you a nice stretch in your hamstrings when you sit back up.

Advise of the day: When training for a meet, take the light days lighter so you can take the heavy days heavier.



Q & A: Squatting Questions…

Yesterday I received an email from fellow master lifter, Steve Peterson. Steve is based out of West Richland, Washington and is currently getting ready for the APF Master Nationals, being held at the end of May in Baton Rouge, LA. Steve is currently ranked 4th in the squat, 6th in the deadlift and 9th for total on Powerliftingwatch.com’s Master Men’s rankings. He has a 925 lbs. squat and is looking to break that 1,000 lb. barrier in May. I was glad to help him with some advice, the email chain is below.

I need to pick your brain. Are you only squatting once a week? No speed day?
I am 8.5 weeks out from Masters Nationals. Got a good template you could throw out for me to bump me over 1000?
I did a 925 my last meet in Oct. Then I had my prostate removed due to cancer. They got it all.
My template has been Monday: Speed Bench, Tricep work. Tuesday: lower back and upper back work. Thursday: Max effort bench, tricep work.
Saturdays: Max effort squat, Have SSB, Cambered bar, Texas Squat bar. Rotating all.
Can’t wait to get your book. I want a signed one brother!
Thank you,

My Reply:


First, I’m sorry to hear about the cancer and I glad to hear everything is going well now.

As for your questions, I always squat twice a Week, unless I deadlift on the heavy (max) day. I don’t like to miss light (speed) days at all. Those are the days to get the soreness out. I like to have at least three days between the heavy and light day. If I squat on Monday, I do speed on Thursday. From what you stated, it looks like you already split your week up appropriately; just add the speed squats on Tuesday and take the back exercises a little lighter.

Now, leading into a meet, save most of the effort on the max days. As the max day workouts get harder and the weights get heavier, lower the weights on the speed days. Normally, on a speed day you would do squats for 10 sets of doubles with 40-50% of your max weight. Drop the percentage down to about 20-30%. Use these days to recover and work on form.

As for a meet program, I usually start 12 – 13 Weeks out.  This is my current program going into the APF Single-Ply Nationals.

Week 1:  Safety Bar – Raw
Week 2: Box Deadlifts – Raw
Week 3: Band Assisted Squats – Raw
Week 4: Chain Squats – Raw
Week 5: Deadlifts – Suited
Week 6: Squat – Briefs Only
Week 7: Safety Bar Squat – Briefs Only
Week 8: Chain Squats – Suited
Week 9: Deadlifts – Suited
Week 10: Band Assisted – Suited to 115-120% of max at the top
Week 11: Squat – Suited to 90-95% of Goal
Week 12: Squat – 3 sets 5 reps with warm-up weight
Week 13: Meet Day!

As you can see, I like to start off a meet program doing the exercises raw. This gives me a good gauge of where I am strength wise. As the weeks progress, I will start with the briefs, so I can start getting my body used to handling the heavier weights. By the time I’m five weeks out, I start with the suit, again allowing me to go heavier and get even more accustomed to the heavy weights.

If you have chains and bands then try to incorporate chain squats and band assisted squats when you are about 5 weeks out. Either one of these exercises allows you to overload the top-end weight.

You want the top-end weight to be around 15 – 20% over your max. Now this may sound crazy, but if you use a lot of chain weight on the chain squats or a lot of bands on the band assisted squats, then it’s not so bad.

Let’s say you use 300 lbs. of chain weight, with your max of 925 lbs. you would need to go up to 1,060 lbs. at the top (15% over max). In the hole the weight will only be 1,060 – 300 = 760 lbs. (around 80% of your max). Now add another 60 lbs. of chains. Still at the top the weight is 1,060 lbs.  Taking away 360 lbs. leaves 700 lbs. (76 % of max).  This will do two things. First it will get you used to un-racking weight much heavier than your 1,000 lb. goal.  Second, you will be able to work on blasting the weight up out of the hole. The same theory applies to the band assisted squats. You will want to do these exercises fully suited so you get used to the heavy weight in your gear.

As for the rest of the program, two weeks out is for working out the kinks in the gear and to push yourself to a heavy weight that’s close to your goal. One week out if for rest, take it light and do some reps. Just enough to get the blood flowing but not enough to feel sore.

As for light days, as I said earlier, the heavier you go on the max days, the lighter you go on the light days. I only use 235 lbs. for my speed sets when I’m in the middle of a meet program, sometimes only 195 lbs.

I hope this helps. If you have any questions, let me know.

Good luck and keep me informed.




Crossing Over from Single-Ply to Multi-Ply Gear.

Recently I had a conversation with Chris Pappillion, a well-known lifter out of Texas. Chris currently competes in both the United States Powerlifting Association (USPA) and the United States Powerlifting Federation (USPF) in the single-ply gear. Right now he is ranked 3rd in the 242 lb. weight class on PowerliftingWatch.com’s lifter rankings. He has decided to give it a try in multi-ply gear and compete in the upcoming Southern Powerlifting Federation (SPF) Longhorn Classic Powerlifting and Bench Press Championship being held in Texas next month. New to multi-ply gear, Chris asked me for some advice on how to make the transition from single-ply to the multi-ply gear.

Our conversation went as follows:

Chris: Man what’s the best way to cross over from single to multi-ply on squat?

Me:  Start with the suit first. Use your single-ply briefs under the multi-ply suit. Once you feel comfortable with that combination, train in the multi-ply briefs alone for a while to get used to them.  Next, put them both together. You will also need to brief and suit up early in your work outs. At 315 lbs., put on the briefs. At 500 lbs., put on the suit over the briefs. Always pull straps even if you can’t get down, this way you can get used to the gear with weight that is easy to handle.

You will also be forced to hold the bar higher on your back with the ticker material, so put the mono-lift up a little higher than your normal rack height. This way you can get set up properly under the bar.

The biggest thing with multi-ply gear is that you need to stay upright throughout the lift as much as possible, from start to finish. If you aren’t upright, the gear will try and keep you locked in the wrong position and it will be hard to get back into the position during the lift. It’s not as forgiving as single-ply gear.

Chris: So you think I should use a multi-suit no briefs to get used to it first?

Me:  You can do that or use the multi-ply briefs alone first. Either way, use one or the other, not both, until you get used to them, then put them together.

What suit and briefs are you using?

Chris: Titan Boss suit and Titan Boss briefs! I hit 900 lbs. in the suit alone no straps but when I put the briefs on, 900 lbs. is 3 inches high and at this meet we have to break or bomb!

Me: Do you have single-ply briefs?

Chris: Yes!

Me:  What kind? Titan?

Chris: Yes! Should I do legless or regular?

Me:  Try the regular; the longer leg will let the suit slide up on top of them better and get settled in more on your body.

Chris: I’ll try it Friday. Joe thanks!

Me:  On the Boss suit you can get away with leaving the straps a little loose. Try it with the straps almost falling off your shoulders, then as the weight gets heavier, tighten them up accordingly.

Chris: What happens when I jack them? Man when I was going down with all that gear it messed my form up bad!! I got to get this multi-ply gear down, cause I already said I was going to do it! I want a 2,500 lb. total. I got the bench and dead just need the 1,000 lb. squat.

Me:  The most IMPORTANT thing to remember is to stay in form, if you don’t get down, don’t worry. Do not break form, just keep going up in weight until you can reach parallel.

Chris: K I got you man! Let me know when that book comes out I want one! You need to get dealers to sale it for you that shit will go Joe! You got enough credit to do it!!

K thanks

Me:  Good luck and keep me up to date on your progress.

When crossing over from single-ply to multi-ply gear or even the other way around; it is always a good idea to gear up early in your workouts. This way you can adjust your form with lighter weight. One last thing, remember the golden rule “DO NOT COMPROMISE YOUR FORM!” no matter what. To lift the big numbers you will need perfect form, so stay in form, break in the gear and squat.


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