Канал: Lawrence Baker (Rage2Glory)

More speed/technique work for squats... God knows I need it, by far my weakest lift

More speed/technique work for squats... God knows I need it, by far my weakest lift

197.5kg close grip spoto press. Had some nasty tricep pain + bruising lately so tonight was a worry.

197.5kg close grip spoto press. Had some nasty tricep pain + bruising lately so tonight was a worry.

Speed work always follows heavy work. Squat and deadlift always same day. Brutal fun.

Speed work always follows heavy work. Squat and deadlift always same day. Brutal fun.

Super narrow stance, super slow, super tough. A little risky balance wise. 2 x 202.5kg.

Super narrow stance, super slow, super tough. A little risky balance wise. 2 x 202.5kg.

Speed work, focussing on triceps to finish up. 8 sets of 3.

Speed work, focussing on triceps to finish up. 8 sets of 3.

200kg x 2 pin press. I've always use partials to strengthen sticking points, this is a favourite.

200kg x 2 pin press. I've always use partials to strengthen sticking points, this is a favourite.

Speed reps with 215kg. Always squat and deadlift on the same day, it's brutal but it pays dividends.

Speed reps with 215kg. Always squat and deadlift on the same day, it's brutal but it pays dividends.

Speed work is KEY to getting stronger. I do this every session. Nothing builds confidence more!!

Speed work is KEY to getting stronger. I do this every session. Nothing builds confidence more!!

Intensity is crucial for strength training. This isn't supposed to be easy - love that it's hard.

Intensity is crucial for strength training. This isn't supposed to be easy - love that it's hard.

Super narrow & slow concentric with pause. Makes for a very challenging 207.5kg squat.

Super narrow & slow concentric with pause. Makes for a very challenging 207.5kg squat.

NUMBER ONE for building power for bench imo. This could work wonders for you!

NUMBER ONE for building power for bench imo. This could work wonders for you!

315kg x 2 15" deadlift. PR after PR. Can't drop if you never stop!

315kg x 2 15" deadlift. PR after PR. Can't drop if you never stop!

142.5kg on the bench for speed reps. 8x3, ALWAYS working on technique

142.5kg on the bench for speed reps. 8x3, ALWAYS working on technique

Squats after deadlifts are brutal!! Especially paused with a super narrow stance. Harder = stronger.

Squats after deadlifts are brutal!! Especially paused with a super narrow stance. Harder = stronger.

255kg with 2 x red bands. Felt a twinge so couldn't push quite as fast as I'd have liked. PB 5/5!

255kg with 2 x red bands. Felt a twinge so couldn't push quite as fast as I'd have liked. PB 5/5!

Paused deadlifts from last year. Always good to compare old to new footage.

Paused deadlifts from last year. Always good to compare old to new footage.

2 x 197.5kg pin press. 4th PB in 9 days... crazy

2 x 197.5kg pin press. 4th PB in 9 days... crazy

325kg Deadlift from 15” | Grinding to a New PB

325kg Deadlift from 15” | Grinding to a New PB

Rare set with DB's. The last set in a brutal session, think I could hit 80's now a year on if fresh

Rare set with DB's. The last set in a brutal session, think I could hit 80's now a year on if fresh

110kg Spoto Press with Speed Reps | Close Grip Power & Control

110kg Spoto Press with Speed Reps | Close Grip Power & Control

195kg Bench Press Paused for 2 | Huge PB. Focussing on Technique

195kg Bench Press Paused for 2 | Huge PB. Focussing on Technique

Speed deadlifts with 127.5kg + 2 x red bands. Always using 100% power whether heavy or light.

Speed deadlifts with 127.5kg + 2 x red bands. Always using 100% power whether heavy or light.

195kg x 2 paused on safety squat bar. Focusing on quads with super narrow stance.

195kg x 2 paused on safety squat bar. Focusing on quads with super narrow stance.

Speed work, close grip with bands to finish up. Mastering technique is the no.1 key to strength.

Speed work, close grip with bands to finish up. Mastering technique is the no.1 key to strength.

205kg bench from pins from my weak point (just off the chest). BIG PB, RPE 10 to the max!!

205kg bench from pins from my weak point (just off the chest). BIG PB, RPE 10 to the max!!

225kg 10 x 2 speed deadlifts from 15". Absolute killer after maxing out on Squats.

225kg 10 x 2 speed deadlifts from 15". Absolute killer after maxing out on Squats.

240kg on the safety squat bar. Wanted to go deeper but there was some crazy whip at play. Stay safe.

240kg on the safety squat bar. Wanted to go deeper but there was some crazy whip at play. Stay safe.

2 x 300kg trap bar deadlift. Fantastic movement for building quad power.

2 x 300kg trap bar deadlift. Fantastic movement for building quad power.

bench press from pins. 8 sets of 3, repetition work to help get used to a thinner bar again.

bench press from pins. 8 sets of 3, repetition work to help get used to a thinner bar again.

2 x 237.5kg deadlift with double red bands ~ 297.5kg at the knees and ~327.5kg at lockout.

2 x 237.5kg deadlift with double red bands ~ 297.5kg at the knees and ~327.5kg at lockout.

2 x 265kg paused deadlifts

2 x 265kg paused deadlifts

When you look to make things harder rather than easier to show off, that's where you build strength.

When you look to make things harder rather than easier to show off, that's where you build strength.

Speed bench as usual 8 sets of 3. Always do this following my heavy sets, 100% recommended.

Speed bench as usual 8 sets of 3. Always do this following my heavy sets, 100% recommended.

2 x 205kg + bands. Sometimes you have to improvise when certain squat bars aren't available!

2 x 205kg + bands. Sometimes you have to improvise when certain squat bars aren't available!

Speed work every session, perfect for drilling good squat technique and building confidence.

Speed work every session, perfect for drilling good squat technique and building confidence.

172.5kg bench press + chains

172.5kg bench press + chains

2 x 185kg pin press from chest height. I will always swear by these as the no.1 accessory

2 x 185kg pin press from chest height. I will always swear by these as the no.1 accessory

Bands are a fantastic way to strip any complacency from your bench, squat and deadlift.

Bands are a fantastic way to strip any complacency from your bench, squat and deadlift.

290kg deficit deadlift

290kg deficit deadlift

150kg 8 x 3 for speed work to finish off a session. Complete control is key for a big bench.

150kg 8 x 3 for speed work to finish off a session. Complete control is key for a big bench.

195kg close grip spoto press (small pause). Strengthen the mid range of your bench press.

195kg close grip spoto press (small pause). Strengthen the mid range of your bench press.

Experimenting with a wide range of exercise variations will always help in strengthening weaknesses

Experimenting with a wide range of exercise variations will always help in strengthening weaknesses

2 x 235kg safety squat bar

2 x 235kg safety squat bar

2 x 275kg paused deadlift

2 x 275kg paused deadlift

192.5kg bench press with super long pause

192.5kg bench press with super long pause

Strength Training - typical leg workout

Strength Training - typical leg workout

210kg speed deadlifts (15"). Crucial to drill technique at sub maximal weights every session.

210kg speed deadlifts (15"). Crucial to drill technique at sub maximal weights every session.

172.5kg floor press. Another weapon to use in the arsenal to increase power at a sticking point.

172.5kg floor press. Another weapon to use in the arsenal to increase power at a sticking point.

2 x 285kg deadlift from a deficit. Crucial for learning how to activate the legs for a strong pull.

2 x 285kg deadlift from a deficit. Crucial for learning how to activate the legs for a strong pull.

2 x 192.5kg bench press from pins. An exercise that will build serious power off the chest.

2 x 192.5kg bench press from pins. An exercise that will build serious power off the chest.

195kg pin press. My number one pick for building incredible power off the chest! Close grip for tris

195kg pin press. My number one pick for building incredible power off the chest! Close grip for tris

2 x 190kg spoto press with small pause. Fantastic for strengthening a common sticking point.

2 x 190kg spoto press with small pause. Fantastic for strengthening a common sticking point.

180kg + chains. Awesome bench press variation

180kg + chains. Awesome bench press variation

Why you should incorporate speed training to your program

Why you should incorporate speed training to your program

2 x 305kg trap bar. Low handles always the way to go with these for best carry over.

2 x 305kg trap bar. Low handles always the way to go with these for best carry over.

160kg safety squat bar speed work. A vital component of any strength training regime is speed work.

160kg safety squat bar speed work. A vital component of any strength training regime is speed work.

2 x 227.5kg bench with reverse bands

2 x 227.5kg bench with reverse bands

230kg + ~110kg band tension (at lockout)

230kg + ~110kg band tension (at lockout)

195kg close grip spoto press

195kg close grip spoto press

195kg paused with a closer grip

195kg paused with a closer grip

292.5kg deficit deadlift

292.5kg deficit deadlift

180kg + 25 to 42.5kg band tension

180kg + 25 to 42.5kg band tension

2 x 307.5kg 15" deadlift

2 x 307.5kg 15" deadlift

2 x 290kg deadlift

2 x 290kg deadlift

320kg 15" deadlift

320kg 15" deadlift

300kg deadlift

300kg deadlift

2 x 190kg with decent pauses

2 x 190kg with decent pauses

205kg bench press

205kg bench press