The Lilliebridge Training Method

5/28/2018 The Lilliebridge Training Method

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The Lilliebridge Training Method

Want to be strong like a Lilliebridge Then train like a LilliebridgeThe Lilliebridge training method

By Team Lilliebridge


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*Notice: This program is not intended to diagnosis, treat or cure any illness, disease ordisorder. It is always highly recommended that you consult a doctor to ensure that you are

healthy enough to start this program. Team Lilliebridge, its owners, sponsors,

subsidiaries, etc, are to be held harmless for any and all claims of injuries, illness, soreness,

etc. that occurs while using this training method. The Lilliebridge Training Method is soldfor informational purposes only. Follow at your own risk and listen to your body at all

times! The Lilliebridge Training Method is never to be copied, duplicated or posted on any

web site or forum (in part or in whole). This is not to be given out! Copyright applied for

and pending!

*Before you start, remember form and technique are everything! Its more important than

the weight you are lifting! Also, at all times, make sure you have good spotters!

He should have listened!


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Bios

Ernie Lilliebridge SR

*#1 nationally ranked Open and Master @308lbs raw (this crosses any and all federationsthat are out there, this is for the entire USA )Ernie Sr. started lifting at the age of 10 and powerlifting competitively at the age of 14, in the year 1986. He

started because he was doing martial arts and needed to get stronger to help increase his fighting abilities.

Once he started powerlifting, he was hooked. As of today hes41 and still going strong.

Ernie SR has been unanimously named the best raw strength coach there is by many top sources such as Mark

Bell from ST Gym, Ernie Frantz the god father of powerlifting and many more. He has recently taken over the

Frantz Power Team and all the lineage/prestige that follows with it. He is extremely well known for his

coaching abilities as well as his lifting.

*27+ Years competing in powerlifting and 100+ meets

*Holder of numerous national records in many federations (AAPF, APF, UPA, SPF, USAPL, WUAP, etc.)

*Holder of numerous world records in many various federations.

*Best meet numbers raw: Squat - 810, Bench - 518, Deadlift - 777, Total2011

*Gym numbers raw: Squat-810, Bench - 550, Deadlift805, Total- 2165
http://www.lift.net/wp-content/uploads/2013/07/ernie.jpg


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Ernie Lilliebridge JR

Currently nationally ranked 2 in the 220lbs raw with wraps weight classand also 12thhighest ranked raw total in the world with wraps in the 220 weight class with a 1918lbs total.At the age of 12 Ernie Jr. got into powerlifting with his dad. He had been lifting for two years before that

through other sports such as wrestling. Powerlifting was about getting bigger and stronger and helped a lot for

sports.

*Powerlifting for over 12+ years and competing for the last 10 straight years.

*Competes in both the 100kg /220lbsweight class and also the 110 kg / 242lbs weight class

*Best raw lifts in a meet: Squat755bs Bench435lbs Deadlift782lbs 1918lbs total @218lbs bodyweight

*Best gym raw lifts: Squat750lbs in the Animal Cage Bench500lbs Deadlift - 801lbs

*Holder of numerous national records in many federations (AAPF, APF, UPA, SPF, WUAP, etc.)



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Eric L illiebridge

Currently nationally ranked 2 in the 275lbs raw with wraps weight classand also 3rdhighest ranked raw total in the world with wraps in the 275 weight class with a 2,254lbstotal. Also holds the 275 world record squat raw with wraps of (942lbs/427.5kg)Eric started off training on his own in his basement doing basic lifting exercises like curls, overhead presses,

bench press, squats and sit ups. It wasn't until he started training seriously with his father and brother when he

noticed huge gains in strength and size. Eric did his first powerlifting meet at the age of 14 like his father. Eric

is now 23 years old.

*Powerlifting for over 12+ years and competing for the last 10 straight years.

*Competes in the 125kg/ 275lbs weight class

**Best raw lifts in a meet: Squat942lbs Bench529lbs Deadlift848lbs 2221lbs total

*Best gym raw lifts: Squat906lbs in the Animal Cage Bench555lbs Deadlift - 850lbs

*Holder of numerous national records in many federations (AAPF, APF, UPA, SPF, etc.)



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The Lilliebridge Training Method

*Before you start, remember, form and technique are everything! It is more important than the

weight you are lifting! Also, at all times make sure you have good spotters!

*If you are planning on doing this training cycle to peak for a competition then week 10 will be

the week of the meet. Find the date of your meet for that weekend and back track from there so

you know where to start your training for week 1. Weeks 9 and 10 will be de load weeks on the

squat/deadlift to rest and recover for the meet and to ensure you are at 100%. Week 9 for the

bench will also be a de load week and you will then rest until the meet day or the weekend of

week 10.

*If you arent planning on doing a meet at the end of this training cycle and are doing this to

simply just get stronger and up your gym lifts, then week 9 and 10 will be your max out weeks

on the squat and deadlift, with weeks 1-8 being your main training weeks to peak and hit new

PRs for weeks 9 and 10. Same for the bench, your main training/peaking will be weeks 1-8, and

you would try a new max on week 9.


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*Once starting this training cycle you will not be squatting and deadlifting on separate days. You

will be squatting and deadlifting on the same day every week. So, you will be doing both in one

workout. One heavy and one light and alternated each week until the very end. When you are on

your Heavy squat/Light deadlift day you will squat heavy first then speed pulls after. On your

Heavy deadlift/Light squat day you will pull heavy first then squat after.

*How to figure out your number from the percent listed for you to do*

-Example for week 1, lets say your best squat is 600lbs. Take 600 x .87 (the percent for week 1)

that will equal 522lbs. So round down to 520lbs and do it for max reps on the squat. Lets say

your max deadlift is 650lbs. Take 650 x .50 (the percent for speed pulls on week one) which

equals 325lbs and do speed pulls as listed after squatting. For all the percents listed, you take

your best number or PR for that lift, and multiply it by the percent but, always make sure you

multiply it with the decimal in front of the percent number. For example: .87 and not 87.


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Training Days

The Lilliebridge method can be used for as little as 2 days a week all the way up to 5 days a

week. Its up to youbased on your workload and time. How we typically do our program is:

Wednesday night we will bench after benching we will do our accessory work. On

Saturdays we will either squat heavy and deadlift light or, it can go the other way,

deadlift heavy and squat light. Sunday we will do all our accessory work that goes with

squats and deadlifts. We usually train 3 days out of the week. Rest/recovery is a major

key to making gains!

Another way you can use the program is bench on Tuesday, accessory work on Wednesday,

Squat/ deadlift Saturday / accessory work on Sunday. You can use this program however you

want. You can pick and choose your days that work best for you, these days are not engraved in

stone.


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Squats & Deadlifts

Heavy squat week is highlighted in yellow and heavy Deadlift week is highlighted in red. Heavy

Bench is highlighted in yellow and light Bench is highlighted in red. Accessary work for your

squat and deadlift is listed on page 12.

Week 1:

(Heavy Squat/Light Deadlift)Squat: Low rep warm ups; up to 87% of max. Do it for

max reps. Deadlifts: Speed pulls with 50% of your max 3 sets of 3 dead stop reps.

Week 2:

(Heavy Deadlift/Light Squat) Deadlift: Low rep warm ups; up to 87% of max. Do it

for max dead stop reps. Squats: Paused squats with 50% of your max 3 sets of 3 reps.

Week 3:

(Heavy Squat/Light Deadlift) Squat: Low rep warm ups; up to 90% of max. Do it for


Week 4:

(Heavy Deadlift/Light Squat) Deadlift: Low rep warm ups; up to 90% of max. Do it

for max dead stop reps. Squats: Paused squats with 55% of your max 3 sets of 3 reps.

Week 5:




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Week 6: (Heavy Deadlift/Light Squat) Deadlift: Low rep warm ups; up to 92% of max. Pull it

for a strong double dead stopped. Squats: Paused squats with 60% of your max 3 sets of 3 reps.

Week 7:


a solid single rep. Deadlifts: Speed pulls with 65% of your max 3 sets of 1 rep.

Week 8:

(Heavy Deadlift/Light Squat) Deadlift: Low rep warm ups; up to 95% of max. Pull it

for a strong single. Squats: Paused squats with 65% of your max 3 sets of 1 rep.

Week 9:

If youre competing next weekde-load Squats and Deadlifts with around 50% of yourmax just for a few reps on each to work on form, speed and technique as well as rest and

recover.

If youre not competing, this is your max out week on the squat! Hit a big PR!

Week 10:

If youre competingyou will be resting this entire week until the meet on the weekend;no lifting at all.

If youre not competing, this is your max out week on the deadlift!Hit a big PR!


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Accessory work to do after each Squat and

Deadlift training session:

Front squats go by how you feel if you want to push it then do so but dont max out. Ifyou want to go light and hit some reps thats fine too. Get at least 4 to 6 sets in.

Bent rows with barbell: 4 sets of 15 reps Upright rows (cable or barbell): 4 sets of 15 reps Leg Extensions: 4 sets of 15-20 reps Hamstring Leg Curls: 4 sets of 15-20 reps Calf Raises (standing or seated): 4 sets of 25 reps Ab workLeg raises lying on a bench: 3 set of 20-30 reps


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Bench Press

*If you are training for a meet do the singles PAUSED. If you are not training for a meet,

you can do touch and go if you want. We always train our singles paused, so its up to you!

Bench Press accessary work is located on page 15.

Week 1:

(Heavy)Low rep warm ups, up to 3 sets of singles 1stset (75%) 2

ndset (80%) 3

rdset

(87%)

Week 2: (Light)Low rep warm ups; up to 68% of max. Do it for max reps.

Week 3: (Heavy)Low rep warm ups, up to 3 sets of singles 1stset (77%) 2

ndset (85%) 3

rdset

(90%)



ndset (87%) 3

rdset

(93%)


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ndset (90%) 3

rdset

(96%)


Week 9:

If you are competing next week you will be working up to your planned opener this week and

wont be benching or lifting again until the meet.

If you arent competing, then this is your max out week! Hit a big PR!

Week 10:

If you are competing you are resting this entire week, no lifting at all!


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Accessory work to do after each Bench workout:

Sling shot benching. Hit at least 3 to 4 sets on your heavy days do singles or doubles.Start off about 20lbs to 30lbs higher (with the reactive sling shot blue) or 35lbs to 45bs

with the (original sling shot RED) then what you did on your last top set of heavy bench

for the day, and work up from there, make nice even jumps.

You can also do board work if you choose to over the sling shot. Use a 3 board or 2 boardor both and hit at least 3 to 4 sets of either doubles or singles. Do this on your heavy day

and make sure to make nice even jumps. Usually take your last heavy bench that you did

for the day and use that for your start of board work or you can add 20 to 25lbs and start

their and go up.

Incline bench go by how you feel if you want to push it then do so but dont max out, ifyou want to go light and hit some reps thats fine too. Get at least 4 to 6 sets in.

Floor presses Get at least 4 to 6 sets in. Incline bench with dumbbells 5 sets 15 reps Pec Flys (cable or dumbbell): 5 sets of 15 reps Tricep Pushdowns: 5 sets of 15 reps Side Dumbell Lateral raises: 5 sets of 15 reps

Front Delt cable raises: 5 sets of 15 reps Rear Delt raises w/ Dumb bells:5 sets of 15 reps Ab workLeg raises lying on bench: 3 sets of 20-30 reps


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Powerlifting music that we listen to:

Everyone knows youvegot to have bad ass music to move big weights in the gym and to

get yourself in that zone to mentally kick ass and just destroy the weights!

Some of the artists/songs we listen to during our training.

1.Pantera

2.Disturbed

3.Eminem

4.Drowning Pool

5.Limp Bizkit

6.D12

7.Five finger death punch.

8.50 cent

9.Linkin park

10.Hatebreed

11.korn

12.Metallica

13.David Banner

14.The game

15.AC/DC

16.Kid Rock

17.Slipknot


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EXCLUSIVE INTERVIEW with us Lilliebridges:

http://www.animalpak.com/html/article_details.cfm?ID=643

Some Instructional videos:

How to activateyour lats on the bench press:

http://youtu.be/D_WoiRtKaVI

How to use a lifting belt for squat, bench and deadlift.

http://youtu.be/iEYYmqv2Qjg

Have fun with this and push yourself to the limit on the max rep sets for all the lifts. They

are called max rep sets because you are supposed to max on the reps until you have nothing

left in you. Those are going to increase your strength dramatically and prep you to hit a big

PR at the end or at the meet. Be sure to ask questions in our forum, anything training

related or questions about this training cycle. Enjoy!

-The Lilliebridges-
http://www.animalpak.com/html/article_details.cfm?ID=643http://www.animalpak.com/html/article_details.cfm?ID=643http://youtu.be/D_WoiRtKaVIhttp://youtu.be/D_WoiRtKaVIhttp://youtu.be/iEYYmqv2Qjghttp://youtu.be/iEYYmqv2Qjghttp://youtu.be/iEYYmqv2Qjghttp://youtu.be/D_WoiRtKaVIhttp://www.animalpak.com/html/article_details.cfm?ID=643

The Lilliebridge Training Method

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