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Blaine Sumner

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A 12 week powerlifting meet prep that has been the career favorite of the Vanilla Gorilla - Blaine Sumner. Numerous World Records and World Championships have been captured running this exact program. A high frequency version of a classic Linear Periodization twist is certain to bring you progress after a difficult 12 weeks.

Powerlifting

Competition Prep

Strength

Skill

High Frequency

Periodization

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Vanilla Gorilla - Blaine's Favorite PL Prep

This block will begin with creating a strong foundation and adjusting you to the frequency of exercises.

Block 1 - Base Strength

More variations are seen in this block and will focus on strengthening your weak points.

Block 2 - Strength & Skill

As the taper and peak begins, you will feel rested and recovered heading into the meet.

Block 3 - Peaking Strength

A 12 week powerlifting meet prep program aimed at the Novice lifter with less than 2 years training experience. An appropriate amount of frequency and volume will be handled by you that will optimize learning technique and increasing strength over time.

Peaking

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Crazy Chimp - Traditional PL Prep

This block will begin with creating a strong foundation of initial strength to build from.

The foundation from the previous block will pivot towards fine-tuning your body and developing that strength as a skill.

The final block will leverage your work done from the previous blocks and result with bringing your strongest self to the platform.

A 12 week powerlifting meet prep program designed for the Intermediate lifter with less than 4 years training experience. The frequency is on the higher end which pushes the volume to a region where great results will be seen.

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King Kong - Traditional PL Prep

This block will begin with creating a strong foundation of initial strength and adjust the weekly work into the frequency adaptation.

Exercise variations will become more familiar and that will lead to new progress and setting you up for success during the next block.

The final block will leverage the work done from the previous blocks and finish off with a taper that will be much needed from the volume being performed and bring confidence to your meet day.

A 12 week powerlifting meet prep that kicks the volume up compared to most programs. Suitable for an athlete of any experience level, this moderate frequency program will bring about strength gains using volume as the main driver that will reward your hard work.

Moderate Frequency

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Brutal Baboon - Moderate Frequency PL Prep

This block kicks off sending you through challenging volume that will result in hypertrophy gains that will be utilized the next two blocks.

The volume from the previous block will slightly taper off turning your new muscle and coordination into strength skill.

The volume put in from this program will accumulate into new strength and muscle improvement that you will harness on the platform.

A 12 week powerlifting meet prep that is designed for the athlete who has difficulty finding time to get to the gym multiple times per week. Any skill level can use this program and even though there are only 3 training days per week, you will not sacrifice strength improvement.

Low Frequency

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Swole Silverback - Classic PL Prep

With only training 3 days per week, your sessions will be intense. The first block will break you into a rhythm.

The final block will start to taper off and you will feel more rested as the meet approaches and get excited about hitting new PRs on the platform.

A 12 week powerlifting meet prep for the equipped lifter. Achieving your best performance in gear requires learning the equipment to maximize it's capabilities. This requires frequent heavy singles in your competition gear.

Equipped

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Geared Gorilla - Equipped PL Prep

The program kicks off with focusing on you lifting heavy in hear and becoming more proficient and never looks back.

New variations will improve your strength curve where you need it most, and this is the most important block to tune in your gear.

The volume and accessories taper off strong and finish off with you polishing your competition lifts and ready to bring it to the platform.

A 12 week program for a lifter of any experience to focus on bench press only. Training only 3 days per week and focusing on benching during all of them will make your bench sky rocket. 

Bench-only

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Benching Baboon - Bench Only Prep

Focusing on volume and building up capacity for the rest of the blocks, you are setting the ground work for giant pressing.

As the volume declines and the weight goes up, you will be using new variations to ensure your progress stays high.

Block 2 - Skill & Strength

After 2 strong blocks of blowing up your bench, the taper will begin and your muscles will be tuned for maximum horsepower on meet day.

A 12 week program to run in your off-season when peaking isn't your goal but you want to improve strength without stressing over a meet. The only guarantee is that if you survive, you will set yourself up for a tremendous run of strength improvement.

Off-season

Hypertrophy

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Ornery Orangutan - Strength Off-Season

The first 4 weeks have an emphasis on hypertrophy that utilizes compound movements to achieve that. 

Block 1 - Hypertrophy Strength

The hypertrophy doesn't stop after the first block; this block continues that progression while swiveling strength prioritization back into the front.

Block 2 - Strength & Hypertrophy Realization

After a strong first two blocks, the third block finishes off strong and marks the finishing touches to a great off-season that will leverage your improvement into your next program or goal.

Block 3 - Strength & Hypertrophy Realization

The most difficult 12 week program in the Gorilla Squad arsenal. Off-season does not mean easy. With a blend of very high volume and moderate-high frequency, this recipie will add muscle to your frame at an alarming rate.

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Pumped Primate - Hypertrophy Off-Season

The first 4 weeks are the most challenging. It will test your limits of toughness. Push through this highest volume block and be rewarded.

Block 1 - Hypertrophy 1

The volume declines some but the frequency stays the same. Some sessions will feel more recovered than the first block but the work is still hard.

Block 2 - Hypertrophy 2

After this third and final block, you will be ready to be finished. The muscle added to your frame will be a life long reward that can be utilized into your next program.

Block 3 - Hypertrophy 3

This 12 week bodybuilding cycle utilizes more compound movements than is commonly found in the bodybuilding world. Building muscle through heavy lifts creates the biggest block of granite on which anything can be carved.

Bodybuilding

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Muscular Monkey - Bodybuilding

The first block will acclimate your muscles to the weekly set up and frequency while creating an initial soreness to remind you that you are alive.

This block gets into a rhythm of training and serves as a pivot on exercise variation that won't leave you feeling stale.

The final block is the capstone to a 3 month program of building the most dense, large muscle possible in the largest muscle groups.

A 12 week program aimed at the novice lifter or someone returning from a layoff or injury. You will still be putting in quality work and making progress, but the difficulty will be way down. But don't get confused, to get back on your feet will require a high degree of commitment getting back into the gym! 


Injury

Recovery

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Angry Ape - Recovery

The first block focuses on you getting back into the gym, under a bar, and doing resistance training at a light level.

Block 1 - Rebuild Strength

Once you start to see some improvement, the dial turns up a little. We will build on that strength and keep the progress coming. 

Block 2 - Rebuild Strength

After 8 quality weeks of work, you will really start to see progress. By the end of this program you will make tremendous strides toward being where you want and provide a spring board into your next program.