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My Quest to Pull 600lbs

February 28, 2012 11:00 AM

LouEleuteri article
 
The following training cycle and kettlebell workouts are what I used in my quest to pull 600 lbs. A little background information is probably in order. I am 55 years old and compete drug-free and raw. After injuring my lower back in 1993, I had to give up powerlifting. I was told that I would never lift again. After reading an article on Pavel, I decided to get some kettlebells to get back in shape with no thoughts of ever getting back into powerlifting.

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

April

4/3/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – 2" platform – 135x3x5, 225x2x3x300x5 Singles (60 seconds rest)
- Band Deadlift – (floor) 225x3, 250x3, 275x3
- 45° Leg Press - 270x15, 345x15
 
4/10/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – floor – (45x15), 135x2x6, 235x2x3, 235x2x3, 335x3, 435x2, 525x5x1 (3 min. rest )
- 45° Leg Press - 270x15, 350x15
 
4/17/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Stiff Leg Deadlift – (45x15) 115x10, 185x8, 235x5, 275x5x3 (2 min. rest)
-Deadlift – floor – 300x5 singles (2 min. rest)
- 45° Leg Press - 270x15, 355x15
 
4/24/10 - 45° Leg Press – barx10, 90x10, 180x10 (warm-up)
- Deadlift – floor - (45x15), 135x3x5, 225x4x1, 300x1
- 45° Leg Press - 270x15, 360x15
 

Sundays and Wednesdays Kettlebell Workout

 
1.) Arm Bar (L-R)
     3x44
     2x3x53
 
2.) Twist Deadlift (L-R)
     4x5x53 OR 2x5x53, 2x5x62
 
3.) Windmill (L-R)
     4x5x53
 
4.) ‘Sumo’ Swings (Using 2 Kettlebells)
      4x8x53’s OR 2x8x53’s, 2x6x62’s
 
5.) Side Bends (L-R)
      25 to 30 reps x 53 lbs. (per side)
 
OR
25 reps x 62 lbs. (per side)
 

May 1st, 2010

CONTEST

 
*NOTE: On Tuesdays and Saturdays the first thing I do is 2x15xBWT. 45° Back extensions to warm up lower back.

Also, assistance work on Tuesdays and Saturdays is Glute Ham Raises with Bands, One Arm Dumbbell Rows, Seated Cable Rows (with 20" straight bar, no v-grip,) and finally end each workout with Ab Work.

Finally, when performing the Stiff Leg Deadlifts, 35 lb. plates were used in order to give a deeper stretch.

 
 
Lou Eleuteri’s hometown is Homer City, PA. He has 5 WNPF National and World Titles, the first in1992, and then, after kettlebells, in 2007, 2008, 2009, and 2010 – he is a 5 times national and 5 times world champion, drug free. Lou was also Teenage National Champion at 19 years of age in the 181lb class, squat 490lbs, bench press 330lb, deadlift 580lb, total 1400lbs, winning Total and Dead lift National records. He also deadlifted 705lbs at age 21 in the 220lb class. Any questions, please feel free to call Lou at 724-840-9466.
 
 
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