Doubles and Singles (Cycling, Part 3)

Part 13 in our series on physical culturist Alexey Faleev, where we get deep into the weeds. If you are just joining us, welcome! Please find links to previous installments here.

For a lifter at your stage, Faleev estimates that you can take your best weight in the 5×5 and aim to lift 120% of that in competition. So if you have pressed 200# for five sets of five, we will put you on a cycle to peak on contest day with a max lift of 240#.

Three-Stage Cycle

If you are new to peaking cycles, Faleev starts you with a three-stage cycle. In the first stage, you will subtract 70lbs. from the target weight. For the first four weeks, you will do 5×5’s as usual, adding 5lbs. per week. Then you will add 10lbs. and graduate to the second stage, in which you will do three weeks of 4×4’s. (In this stage, as usual, you will add 5# to the bar in succeeding weeks.)

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With these doubles and singles, you will find out whether you are paying enough attention to the little things, like scrunching your upper back up super-tight. It’s with details like this that you make your body a stable platform off which to press.

In the third stage comes the exotic part, the 6-4-2-1 workouts. You are about to get a real treat befitting your status as an experienced powerlifting competitor.

Take the weight you handled the previous week and add 15# to it. You are going to work up to a single with that weight today. First you will do 6 reps with a comfortably heavy weight. (Faleev lets you choose it on your own. I suggest something 30 to 40# lighter than your top weight for the day.) After 5 minutes’ rest, add some weight to the bar—not too much! 10# is plenty—and do four reps. Then add some more weight and do a double. Finally, jump all the way up to your planned weight for the day and “single” it.

Remember, this is not a max single!! Save that for game day! Today you are just practicing with a sub-maximal weight to build you up gradually up so that you peak on meet day—and not before!

The following week you will add 10# and repeat this process.

And the week after that, in place of a tenth workout, you will hit your planned weight of 240# in competition. Hooah!

Stage 1
      Week 1170 x 5 x 5
      Week 2175 x 5 x 5
      Week 3180 x 5 x 5
      Week 4185 x 5 x 5
Stage 2Add 10#
      Week 5195 x 4 x 4
      Week 6200 x 4 x 4
      Week 7205 x 4 x 4
Stage 3Add 15#. Work up to that in several jumps, as shown below.
      Week 8185 x 6; 195 x 4; 210 x 2; 220 x 1
      Week 9195 x 6; 205 x 4; 220 x 2; 230 x 1
      Week 10 (Meet day)240 x 1  (Suggested attempts: 215; 230; 240)

In our next installment, the even more advanced two-stage cycle.

Into the Rare Air

Part 12 of our series on the physical culture system of Alexey Faleev. If you are just joining us, find previous installments here.

You must compete, in sanctioned powerlifting meets. Faleev insists on it. You will focus much more intently on your training, progress farther faster, and get valuable experience and advice. You will expand your horizons: You will meet more advanced lifters (including major stars, since powerlifting is a pretty small world) and witness people lifting weights that now seem to you superhuman, but with this new frame of reference, you will start rising to their level. “Every last person in this room just squatted at least three wheels,” your subconscious will note. “It must not be a big deal.” Soon you will be squatting three wheels too.

Power Slang: “One wheel,” “two wheels,” “three wheels.” The big plates weighing 45# (or 20kg). When you include the weight of the bar itself (also 45#), these give you the major benchmarks of barbell lifting: 135#, 225#, 315#, 405#, and 495#.

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Under Faleev’s method, you train in sets of 5 because that is the “sweet spot” for growing in strength and muscle size and minimizing injury and fatigue. And in your first few competitions, you can go straight from a whole cycle of 5×5’s to competition and perform your best.

But as you grow stronger, you will need to accustom yourself to heavier weights occasionally. Why? It has less to do with your muscles, which are growing like weeds from the 5×5’s, than arcana having to do with motor learning, “stabilizer muscles,” and the emergency “circuit breakers” in our connective tissue. But suffice it to say, when you lift bigger weights, things that used to be minor details become a big deal, and you shouldn’t wait until game day to experience the shock for the first time.

Imagine a trainee who passed an early milestone and squatted 5×5 with his own bodyweight—well done!—and cycled up to two wheels (225#). In competition, he will launch 250# and, if properly focused, could stand up with 275#. Outstanding!

Thrilled by his success, he then keeps training til he’s using well over three wheels (315#) in his 5×5’s. By this point, he could conceivably get 400# in his next meet.

On game day, he crushes his first two attempts, which were safe and conservative, and he decides to swing for the fences and go all the way up to 400# on his third attempt.

Power Slang: “Attempts.” You get three attempts at each lift, and your score is the best of the three. Powerlifting and Olympic weightlifting both use this system, as do throwing and jumping sports.

His belt and wraps cinched tight, he wedges himself under the bar, lifts it off the uprights and … panics. His eyes, ears, and neck veins are popping—he never confronted such internal pressure in training—and the bar is pressing his trapezius muscles to jelly and mashing skin hard against bone. And he still has to walk the bar out! That is, he must step back from the uprights and make space for himself to squat the bar. He has never done this before either, walked backwards while balancing a 7-foot weight that’s heavier than his two best friends and contending with tunnel vision, shallow breathing, and elevated blood pressure. For a terrifying moment he feels his upper back buckle slightly, but he braces hard, steadies the swaying bar, and shuffles back in two choppy steps. His feet arrive and plant themselves, but the bar has not stopped—it’s still drifting backward! He can’t shuffle back fast enough to get under it because his legs are bound up in mummy wraps, and if the bar floats back past his feet, he’s going down. Frantically, he flexes his abs with the strength of the damned, but he’s never practiced this maneuver before. Behind him the spotters’ eyes grow wide and they make ready to rescue him, one to grab him around the chest and the others to try to catch the bar if it plummets…

Enough catastrophizing. The problem is that our athlete is strong enough to squat the bar, but with just 5×5’s he never got a chance to practice the little details with very heavy weights—the unracking, the walk-out, the panic-inducing effects of compression and intra-thoracic pressure. Early on, under lighter weights, he didn’t notice these little thing—only after he crossed an invisible threshold into Big League Weights. These problems only get more numerous as you climb higher in the sport. (Incidentally, when you practice visualizing yourself handling emergencies with suave sang-froid, scenarios like the above are perfect.) None of these issues is a huge deal, but our athlete learned about them all for the very first time during his competition, which is the very worst time to learn a new skill.

That is what training is for. And that is why Faleev provides a pair of more advanced cycles for seasoned competitors who need extra practice with heavy doubles and singles in the weeks before a major meet.

In our next installment, “Doubles and Singles.”

Physical Culture with Alexey Faleev

Table of Contents

Part 1: Warm and Loose!

Part 2: Sports Spiritualism: Waxed Moustaches, German Nudists, and Russian Powerlifters

Part 3: Sports Spirituality: How to Get “In the Zone” the Russian Way

Part 4: The Dark Arts of Applied Yoga: Psyching Up

Part 5: Livid to Languid

Part 6: Kvass, Sour Life-Giving Ambrosia of Political Prisoners and Gods

Part 7: “Nothing Extra!”

Part 8: Push-Pull: The Bench and Deadlift

Part 9: Cycling, Part 1: The Salad Days of the Powerlifter

Part 10: Cycling, Part 2: The Training Wheels Come Off

Part 11: SNAFU But Not FUBAR: Practicing to Be Unflappable

Part 12: Into the Rare Air

Part 13: Doubles and Singles (Cycling, Part 3)

Part 14: Two-Stage Cycles (Cycling, Part 4)

Part 15: After Faleev – What to Expect