Blaine Sumner - Gorilla Warfare

This book is not intended as a substitute for the medical advice of physicians.
The
reader should regularly consult a physician in matters relating to his/her health and
particularly with respect to any symptoms that may require diagnosis or medical
attention.
Like any sport involving heavy weight implements, balance and environmental
factors, Powerlifting poses some inherent risk. The author advises readers to take
full responsibility for their safety and know their limits. Before practicing the skills
described in this book, be sure that your equipment is well maintained, and do not
take risks beyond your level of experience, aptitude, training, and comfort level.
Any logos and trademarks used in this book were used in an editorial manner with
no intention of illegal use. All third party logos and trademarks are property of their
proper owners.
All Rights & Liabilities Reserved By Gorilla Squad, LLC

Copyright 2016
Blaine Sumner can be reached via email

BlaineTraining@gmail.com
TABLE OF CONTENTS
INTRODUCTION..2
WARMING UP14
THE THREE POWER LIFTS22
SQUAT..22
BENCH PRESS..28
DEADLIFT...32
GORILLA WARFARE SYSTEM...36
NUTRITION...36
COMPETING.38
WHAT YOU NEED IN YOUR GYM TO GET STRONGER44
THINGS I WISH I KNEW WHEN I STARTED...47
INJURIES.52
THE PROGRAMS..56
VANILLA GORILLA PROGRAM..62
GREAT APE PROGRAM..73
GEARED GORILLA PROGRAM...79
CLASSIC CHIMP PROGRAM.85
ACKNOWLEDGEMENTS..91
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INTRODUCTION
WHO IS THIS BOOK FOR?
This book is for anyone who wants to get stronger and perform better athletically.
Most of it is aimed at powerlifters but the concepts and lessons can be applied to
resistance training for strongman, bodybuilding, crossfit, and any other sport.
Coaches, athletes, and parents can all learn something from this material on how
to take ones strength and power to the next level.
WHO AM I?
I grew up in Conifer, Colorado

participating in 4 sports in high school
(Football, Wrestling, Lacrosse, and
Track & Field) earning All-State or All-
Conference accolades in every sport.
After graduation I attended the
Colorado School of Mines where I
earned my degree in Petroleum
Engineering and played 5 seasons of
NCAA Division II football. I played
nosetackle, short snapper, long
snapper, and fullback. I had a
successful college career and made an
unsuccessful run at the NFL. In my
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pursuit of the NFL I drew a lot of attention based on my testing numbers. At 335
pounds I performed 52 reps of 225 pounds in the bench press (NFL testing record),
vertical jump of 32, broad jump of 9 5, a 4.8 second 20 Yard Shuttle, and a 7.5
second 3-Cone Drill. I also set the record for the Kirwan Explosive Index. After
hanging up the cleats, I began working in the energy industry full time and set my
sights on becoming the strongest Powerlifter in the world. Since making this
commitment to Powerlifting I have won an IPF Raw World Championship, 9 USAPL
National Championships, multiple Outstanding Lifter Awards, and the Arnold
Classic several times. In addition I have broken 22 American records and 5 IPF World
records. My best lifts in competition as of publication are 1,069 lb. squat, 839 lb.
bench press, 761 lb. deadlift, and 2,656 lb. total.
I have trained myself and learned

through trial and error while being
influenced by some extremely
capable people. I have taken my
knowledge of engineering gained at
one of the toughest engineering
schools in the country and applied
what I learned from statics, dynamics, and physics to lifting. I have combined this
with a maniacal pursuit of strength and obsessive passion for analyzing technique
from every possible angle. This has brought me to the highest levels of the
powerlifting world and in this book I will relate it to lifters with different leverages
and body types.
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MY DEVELOPMENT AS AN ATHLETE AND LIFTER
Long before I began powerlifting, I was a 4 sport athlete. This gives me a unique
background and perspective on training that is advantageous to someone who has
only lifted weights, but never competed in other sports. Understanding techniques,
strategies, and leverages that come from other sports carries over well to
improving powerlifting technique, preparation, training, and peaking.
I was always very active

growing up; if I wasnt at
sports practice, I was
outside running,
jumping, climbing, and
doing general horseplay.
I first began playing
football in 1st grade and
was one of the smallest
and slowest kids on the team. Fortunately this would change as the years went by.
I also began playing baseball and wrestling around this time. I continued to wrestle
through high school but began playing lacrosse instead of baseball in 3rd grade and
played through high school. At the end of high school I also picked up the shot put
and started to throw it for fun.
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I entered high school at about 6 0 and 145
pounds, rail thin, and not even having any wiry
muscle. I dont remember my exact numbers,
but I know I could only bench a 25 pound plate
on each side and squat a 45 pound plate on
each side. I was one of the weakest kids on the
football team and was trying to play middle
linebacker. I knew I needed to get bigger and
stronger to succeed so I started spending a lot
of time in the weight room. My high school
football coach, Larry Fitzmaurice, had us on a
Bigger, Faster, Stronger program and
encouraged us to eat and get bigger. By the time sophomore year rolled around, I
was up to 61 and 170 pounds and continued to get stronger. I was dedicated to
doing everything possible to become a better football player and knew I needed to
build my body to be a good linebacker. Going into my junior year I had grown to 6
1 215 pounds and was a solid high school linebacker. I had big goals for wrestling
that year after having qualified for the State Tournament the prior year.
Unfortunately I suffered a setback when a torn meniscus in my right knee required
surgery to repair. This was my first major injury, but certainly not my last. By the
time senior year rolled around I had built myself into a prototypical college sized
linebacker at 6 2 250 pounds. After not skipping a single workout throughout high
school, I had taken myself from one of the weakest kids on the team to by far the
strongest. I had a great senior year in every sport and was receiving attention from
many colleges for various sports. My final high school lifting numbers were a 600
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pound squat, 400 pound bench, and 425 pound power clean. After deciding on a
football scholarship at the Colorado School of Mines, the next phase of my
development began.
During the winter of my senior year in high school I knew if I wanted to be a good
college football player Id need to get bigger and stronger so I began to seek out an
expert who could help me. My Dad used to compete in powerlifting and searched
for powerlifting gyms around us. We lived in the mountains west of Denver and the
closest gym was in Aurora which was an hour away. In spite of this, a few times a
week my Dad drove me out there and that is where I learned about proper training,
nutrition, and technique. Dan and Jen Gaudreau were the owners of this gym called
Rocky Mountain Lifting Club (RMLC). Along with my Dad, these two were my
powerlifting mentors and coaches and will still be for the rest of my lifting career.
Dan has over 20 years of powerlifting experience, over 10 IPF World
Championships, and multiple IPF World Records. He has been the coach of multiple
USA National Teams and has coached a number of lifters to IPF World
Championships and IPF World Records. Jen has over 30 years of powerlifting
experience and IPF World Championships of her own. After a 25 year hiatus my Dad
has returned to competitive powerlifting winning a national masters championship
and establishing several masters American records. I learned more about
powerlifting, training, and athletic preparation from these 3 than I could have ever
imagined. Being able to train under their watchful eyes I was able to learn proper
technique in squats, bench press, deadlift, power cleans, and every assistance
movement. In addition I learned about the importance of proper training methods,
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programming, nutrition, and rest. I continued to train at RMLC all through college
and do so now whenever I am in the Denver area. I did my first powerlifting meet
the summer following my high school graduation at a local NASA competition. My
numbers were around 650 pound squat, 375 pound bench, 580 pound deadlift.
I continued getting bigger and was

recruited by Mines to be a defensive
lineman. I reported to fall camp of my
true freshman year at 6 2 and 290
pounds. Due to the rigors of a difficult
engineering school all true freshman
redshirted so they could adapt to the
coursework and still practice, just not
travel for games. The true freshman lifted
hard in anticipation of battling for playing
time the next year. Football was a year
round grind. Fall was the season, winter
was morning conditioning and afternoon
lifting, spring was more lifting and spring
ball, and summer was all training. I reported to fall camp my redshirt freshman year
at 320 pounds which was perfect for a 3-4 nosetackle. I had a great season but tore
my left shoulder labrum and continued to play. During the off season after my
redshirt freshman year I had an accident in the weight room from squatting. That
and the cumulative damage of playing football resulted in a partially torn patella
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tendon that really hurt at the bottom of my squat. So being a young, dumb, ego-
driven lifter I was doing high box squats with much heavier weight than I should
have been handling. I felt a huge crack while doing 725 X 3. I knew this was the
worst I had ever been injured and that it was serious. I had ruptured my L5-S1 disc,
herniated my L4-L5, and had degenerative disc disease in many more discs which
is not uncommon for a lifter or football player. The discs led to serious sciatica and
I got the whole speech from the doctor about never being able to squat again. I
tried to keep myself in shape so I could play the next season but lifting was a
struggle. I was depressed because I couldnt lift heavy and at the time I didnt know
how to work around injuries so I did hardly any lifting. My weight dropped from
320 to 260 by the time fall camp for sophomore year rolled around. I felt like I had
no strength and even though I started all season, I had a bad football season. I also
tore my other shoulder labrum that year.
After football season I got myself back together again, researched my injuries,
reached out to people, and started to get my size and strength back. I reached a
point where I just said, Screw this, Im going to get back under the bar. If I kill
myself, so be it, because I wont be a great player if Im not training. The first squat
session back I remember struggling with 315 for reps but this was the first major
turning point in learning to train smart. From this point on I swore to train smart
and not do stupid things that would lead me to get injured. I got to where I could
do 315 for 3 X 10 and kept doing 3 X 10 until I could add weight and continue to do
3 X 10. I reported to fall camp my Junior year back up to 315 pounds and had an
outstanding year. I was squatting and benching heavy throughout college football
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but never with powerlifting as the goal; only to get stronger for football.
Encouraged by competitive powerlifters, I decided to do USAPL Mens Nationals
and Raw Nationals that summer. First was Mens Nationals (single ply) in Palm
Springs, CA where I put on gear 2 weeks before the meet after rarely using it. I
squatted 905 pounds which broke Mark Henrys over 10 year old USAPL American
Junior Squat record. I also benched 573 pounds and deadlifted 628 pounds. A few
weeks later I did Raw Nationals in Denver where I squatted 805 pounds, benched
430 pounds, and deadlifted 705 pounds.
I reported to my Senior football season at 335

pounds and had the best year of my career. I
tore my other knee meniscus that season but
continued to play. After the season ended I
spent about 8 months giving up all life
responsibilities to train 100% in preparation
for the NFL. I spent this time with Loren
Landow in Denver who is regarded as THE
movement specialist for the National Strength
and Conditioning Association and has a
coaching resume as impressive as anybody in
Trying to lockout the winning
deadlift of 793 lbs. at the 2015 IPF the country. He has been the Strength and
Raw World Championships in Salo,
Finland Conditioning coach for hundreds of NFL, NHL,
and MLB players; UFC fighters including Shane
Carwin and Nate Marquardt; and the TV show The Ultimate Fighter. The
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knowledge I gained during these 8 months was something I couldnt have learned
in 10 years reading books. Loren is an absolute guru in human movement and
performance and taught me to move and use my body in ways I never thought
possible. I learned how to properly warm up and techniques for moving the human
body in any direction at any speed. The NFL didnt pan out for me so I began my
career as a Petroleum Engineer and focused on powerlifting full time outside of
work.
About a month after NFL fall camps started, USAPL Raw Nationals were in Scranton,
PA. With the NFL dream gone I realized that it was time to move on so I signed up
for the meet with about two weeks of preparation. I squatted 854 pound, bench
pressed 452 pounds, and deadlifted 733 pounds. This qualified me for the inaugural
IPF World Raw Championships in 2012 in Stockholm, Sweden. 2012 was a great
year for my powerlifting career. I began the year at the Arnold where I broke the
IPF Squat World Record with 975 pounds, bench pressed 672 pounds, and
deadlifted 717 pounds. Three weeks later I flew to Australia to lift at the Pacific Raw
Championships where I squatted a world record 881 pounds, bench pressed 463
pounds, and deadlifted 711 pounds. Two months later I flew to Stockholm where I
won the IPF World Championships by squatting 827 pounds, benching 474 pounds,
and deadlifting 700 pounds. My opening squat had been red-lighted for depth so I
had buried my second attempt causing me to tear my hip labrum. Six days after
Worlds in Sweden I flew to Orlando, FL to compete at the USAPL Mens Nationals
not knowing if I would be able to squat. Fortunately the support of the squat suit
allowed me to lift around the injury. I squatted 1,003 pounds and became the first
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person in the USAPL to squat over 1,000 pounds at a national meet. I also benched
689 pounds and deadlifted 705 pounds. The hip injury was the most serious
powerlifting injury I have sustained and significantly hampered my squatting and
deadlifting. To finish the year off I travelled to Puerto Rico to compete in the IPF
World Championships (single ply) where I went 4 for 9 squatting 980 pounds,
benching 650 pounds, and deadlifting 733 pounds for a disappointing 6th place
finish.
I fought the hip injury and it really set back my training for about a year. In 2014 I
started to come back and competed at the USAPL events at the Arnold. I did 3
meets in 3 days where on a Friday I competed raw and went 854/501/717, Saturday
I competed single ply and went 1,025/783/672, and on Sunday I bombed out of the
single ply bench meet after pressing 827 but getting called for raising my head. It
took over 2 years after my hip injury until I finally recovered and hit an 881 raw
squat again at 2014 USAPL Raw Nationals where I went 881/529/739. I have
competed in over 40 powerlifting competitions from 2006 2016 and I am still
learning from every attempt I take on the platform.
To date, my best raw lifts in competition came at the Pacific Raw Challenge in Perth,
Australia in September, 2015. I squatted 915, bench pressed 529, and deadlifted
766 to set the IPF World Record Raw Total of 2,210. My best single ply lifts in
competition are a 1,069 squat, 839 bench, 761 deadlift, and 2,656 total.
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WHAT IS THE PURPOSE OF THIS BOOK?
When I began brainstorming ideas for this

book, I knew I wanted to do something
different and universal with lessons from not
only my lifting career but from my other
athletic endeavors. The strength community
is saturated with information simply due to
the small audience. My hope with this book is
for every strength athlete from weakling to
world class - to be able to learn some things
that will help with their training and pursuit of
strength.
On the cover of the IPF Magazine en
route to winning the IPF Raw World
Championship in 2012
Improving your performance as an athlete is a 3-legged stool. These legs are

representative of: training, rest/recovery, and nutrition. With any one of the legs
gone or weakened, the stool will topple. Your performance will only be as strong
as your weakest leg in the 3-legged stool.
Whenever I attend a clinic or seminar, I consider it a success if I can take away one
point and improve my performance with it. And the same thing applies to this book
if you can take one thing away from any section you will become a better athlete.
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WARMING UP
Warming up is broken down into three components: static, dynamic, and barbell.
If you are an athlete on the field or court preparing for a game or practice, only the
first two will apply to you. If you are a strength athlete, the barbell will be your last
mode of warm up. These are warm ups Ive learned over the years from
participating in sports and working with world-renowned NFL and UFC preparation
coach Loren Landow. The first warm up series to perform is the static series,
followed by dynamic, and finally barbell. See pictures on the pages following the
descriptions.
1. Static Warm Up:

The Static Series refers to your body staying in a relatively stable position. The
purpose is to get your joint capsules moving in the full range of motion to
lubricate the joint and prepare for movement. In all static movements it is
important to keep feet dorsi-flexed the entire time while bracing the abs and
keeping the core tight. The entire body should be stable and the only movement
is at the targeted joint. There should be no swinging or heaving of the body to
get better leverage.
a. Quadruped Series: Position yourself on the floor in the quadruped
position. Keep your arms straight down with palms on the floor, knees
directly underneath the hips, with toes slightly tucked. There should be
approximately a 90 degree angle between arms/torso and torso/upper
leg/lower leg. Keep your head down so the spine is in a neutral position.
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i. Fire Hydrant: Raise one leg at a time from the hip, raising your leg
out to the side of your body like a dog urinating on a fire hydrant.
The only movement should be in the hip capsule. Knee and ankle
remain locked. Perform 10 reps per side.
ii. Leg Sweep: Straighten one leg directly behind you and sweep the
leg forward and back. Only the hip joint should move. Perform 10
reps per side.
iii. Hip Circle: Initiate by doing the fire hydrant, then instead of bringing
the leg straight back down, rotate the hip in a circular motion. Make
sure to work as much of the 360 degree range of motion of your hip
capsule as possible. Perform 10 reps per side.
iv. Heel-to-sky: From the quadruped position, raise your heel directly up
towards the sky and hold at the top. You should feel your glute
squeeze hard at the top. Perform 10 reps per side.
b. Straight Leg Series: Again it is important to brace abs and keep the core
tight while always keeping both feet dorsi-flexed.
i. Front Raise: Lie flat on your back with the passive leg bent, heel on
floor, and foot dorsi-flexed. Keep the active leg straight with foot
dorsi-flexed and raise your active leg straight up as if you were trying
to kick something above your head. Do not bend your knee. Perform
10 reps per side.
ii. Side Raise: Lie on your side with the entire body straight. Raise the
top leg while keeping feet dorsi-flexed and your whole body straight.
Perform 10 reps per side.
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iii. Low Leg Side Raise: Lie on your side. Place your top leg in a Figure 4
position with your foot in front of the other leg. Raise your bottom
leg towards the ceiling keeping the foot dorsi-flexed. Perform 10 reps
per side.
iv. Side Sweep: Lie on your stomach with both legs straight and feet
dorsi-flexed. Sweep one leg out to the side keeping all joints solid
with only the hip moving. Perform 10 reps per side.
c. Rocker Series: Sit on your butt with legs straight in front of you.
i. 4 Hurdle: Initiate by rocking backwards trying to touch your toes
behind your head, then rock forward and tuck one leg so it makes a
4 with your other leg which is straight. Temporarily lean forward
like you are trying to touch your straight leg. Rock back trying to
touch your toes to the ground again, and rock forward but switch the
4 leg. Perform 10 reps per side
ii. Cheerleader: This is just like the 4 Hurdle but when you rock
forward, spread both legs and reach as far forward as you can
between your feet. Perform 10 reps per side.
2. Dynamic Warm Up:

The Dynamic Series requires a small section of straightaway to perform the
movements. Throughout this series it is again crucial to brace the abs, keep the
core tight, and dorsi-flex during all active movements when possible.
a. Walking Series: These are all performed standing.
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i. Toy Soldier: Keeping your down leg straight, kick your other leg
straight up in front of you, trying to touch it with your opposite hand.
Dont bend your knees and dont lean forward, even if it means you
cant touch your toe. 10 reps/side.
ii. Lunge: Perform a lunge keeping your shin as vertical as possible. Feel
the stretch in your groin. Take your same side elbow and try to place
it next to the same side foot. Perform 10 reps per side.
iii. Hurdle: Imagine there are a series of hurdles that you will approach
sideways. One hurdle is high, the next is low. Approach the first
hurdle and duck under it. High step over the next low hurdle.
Perform 10 reps per side.
b. Running Series: A strength athlete may stop at this point and move on to
the barbell warm up. All others will wrap up with this warm up series.
i. Skip to Jog: Begin skipping at a slow pace, move to a faster pace, then
progress to a moderate jog. 30 yards is plenty.
ii. Ground Starts: Go through various starts for about a 10 yard sprint.
This includes starting from belly, back, and quadruped. Switch them
up randomly.
iii. Falling Starts: Stand upright with feet together. Begin falling forward
until you start to lose your balance, then take your first step and
drive.
iv. Position Starts: Have the athlete start in their specific athletic
position initiating movement in all appropriate directions.
v. Random Starts: Switch up how the athlete starts the sprint. This
could be a side shuffle, skip, walk, or retreat.
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3. Barbell Warm Up:
The barbell warm up is for the strength athlete and is specific to the movement
that will be performed. This is simply the warm up leading up to your working
sets for a specific exercise. The more compound a movement is, the more time
and sets are required to reach the working sets. For example, if you are
squatting, take the empty bar and sit in the bottom of the squat and
move/wiggle around. This is the final touch on warming up the full joint capsules
that will be active in the movement. It is important to work at a MINIMUM the
full range of motion (ROM) of your lift. This means you may work beyond your
normal ROM while warming up.
Once your body feels warmed up, begin loading weight. This is relatively simple
but there is one important rule to remember. The size of your increases should
decrease, or stay the same. This means dont follow a 40 pound jump with a 60
pound jump, either make a 40 pound jump or less. The purpose of this is to
prime the central nervous system (CNS) for predictable weights. It sounds
simple but I have seen many lifters hit PRs simply by taking more warm ups and
smarter jumps.
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QUADRUPED SERIES
Fire Hydrant
Leg Sweep
Hip Circle
Heel-To-Sky
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STRAIGHT LEG SERIES
Front Raise
Side Raise
Low Leg Side Raise
Side Sweep
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ROCKER SERIES
4 Hurdle
Cheerleader
WALKING SERIES
Toy Soldier
Lunge
Hurdle
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THE THREE POWER LIFTS
The three power lifts are defined as the back squat, bench press, and deadlift.
These are arguably the three most important lifts for any athlete, with a clean of
some kind also included. This next section will cover some fine details and cues of
each of the powerlifts.
SQUAT
The squat is arguably the most beneficial lift for anybody. It has been dubbed The
King of Exercise for good reason.
Dunking a 904 lb. squat in knee sleeves at the 2015 IPF

Raw World Championships in Salo, Finland
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The Unrack
This is one of the most overlooked parts of the squat, yet is so important. Even
though setting up properly isnt the hardest part of the lift, it can make or break
your squat. On all your warm up sets, even with just the bar, it is crucial to set up
like it is a 50 pound PR. First get your feet set they should be even with each other
and your ankles should be as directly below the bar as possible. Unrack the weight
with confidence and aggression. Then step back. You should take a MAXIMUM of 3
steps back, 2 if possible. I unrack the weight with the same stance width I squat
with then take 2 small steps straight back. If you take 3 steps, the first two should
establish your distance from the rack, and the third should establish your stance
width.
Approaching the bar with confidence and aggression is

crucial
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Common Mistakes:
If you have a tendency to get hunched forward when you squat thus getting
too much weight forward, experiment with your head position on the
unrack. Chances are you look down when you unrack and walk back.
Experiment with looking straight ahead with a neutral position during the
unrack.
A lot of people get caught up trying to get the perfect foot position down to
the half inch. Maximal lifts are all about time under tension. The precious
seconds you spend wiggling your feet and re-stepping so it feels perfect is
time draining your CNS from a huge squat. Be confident in your set up.
Squirming for 5 extra seconds suggests hesitation and a lack of confidence.
The Descent
After you have set up and are

ready to squat, take the biggest
breath you can. Fill your lungs
with as much air as possible and
build up as much pressure in your
entire body as possible. Push out
against your belt in 360 degrees
like you are trying to break it.
Initiate the descent of the squat by pushing your butt back, knees slightly out, and
think about sinking your hips straight down. Hold your air the entire way down and
visualize yourself as a spring being compressed and ready to explode. The very
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bottom part of the squat should be a slight dip. This dip means a slight
acceleration as you approach parallel but does not mean any relaxation. Everything
needs to remain tight but the last 1 3 of depth should be achieved by
aggressively dipping or accelerating into the hole and increasing the stretch reflex.
Common Mistakes:
Some people initiate the lift by pushing the knees forward out over the toes.
Any forward knee travel should be natural and not forced.
Too much weight is shifted forward. Your heels should remain in contact with
the floor the entire time. Some lifters will get too much weight forward and
if you watch closely, you can see the heel coming off the ground slightly. The
majority of the weight should be felt on the rear half of your foot.
Dipping does not mean the shoulders hunch forward. The upper body should
stay relatively the same. A slight out with the knees will usually open
enough space to dip and pop back up.
The Ascent
After the final dip, its time to

explode and power through the
toughest part of the squat.
Weight should remain mostly on
the rear part of the foot. If you
were watching a squat from the
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side, it should look like it is being performed in a smith machine. The bar should
have a nearly perfect vertical path on the ascent as well as the descent.
Common Mistakes:
By far the biggest mistake I see is elbow position. The success of a heavy
squat is surprisingly determined by what the upper body does. It is simply a
matter of leverages, technique, and positioning. It is a very natural reaction
of overcoming load to squeeze your traps and back. When you do this in a
squat, it causes the elbows to shoot backwards. When the elbows shoot
backwards, it will cave your upper body, allow your hips to shoot up, and
force you to finish the squat with an ugly good morning. Focus on squeezing
your elbows forward and underneath the bar throughout the squat, but it is
most important when firing out of the hole. Forcing the elbows forward will
keep your body more upright and allow the hips to rise at the same rate as
the bar.
Another common mistake is failing
to focus on pushing your knees out
when coming out of the hole.
Simply pushing the knees out will
cause the glutes to fire and help
push past most sticking points.
Remember to keep the elbows
under the bar through this process.
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Low Bar vs. High Bar
A common issue that arises when discussing the back squat is the placement of the
bar. There are two very distinct styles of squatting, high bar and low bar. There are
gradations in between but for generalization sake, we will talk solely about the high
bar and low bar. It is my belief that if the primary goal is to move the most weight
possible, then a low bar position is the way to go. If athletic performance is the
main goal, a high bar will develop more explosiveness in common athletic planes
of performance. Both of these are suggested guidelines and like most things in
lifting, you will find world-class lifters succeeding doing lifts very differently.
Low Bar: Most low bar squatters (myself included) carry the bar on a shelf created
by the rear delts. This usually requires somewhat of a forward lean to create a
friction angle for the bar to rest. It is usually harder to achieve proper depth with
the low bar but its prime movers are the largest muscle groups in the body
composed mostly of the posterior chain (glutes, spinal erectors, hamstrings). Less
quad emphasis will be used for a low bar back squat. In performing a low bar squat
try to keep the shins as vertical as possible by forcing the knees out. This may
require somewhat of a lean. For this reason good mornings are the assistance
exercise of choice for low bar back squatters.
High Bar: The high bar position is achieved by placing the bar on the traps or
extreme upper shoulders. The torso stays much more vertical and upright during
the high bar squat and there is more forward knee travel. There is much more
emphasis on the quads during the execution of the high bar squat. The top
assistance exercise for a high bar squat is the front squat.
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BENCH PRESS
The bench press is the favorite pastime of all gym goers, in America it least. For
some reason Monday is the universal bench day in most every commercial gym.
Whether you are a football player, basketball player, powerlifter, or violinist you
will be asked at some point in your life how much do you bench, bro? So why not
learn to make it huge!
Setup The first part of

the setup is getting your
body positioned and coiled
on the bench. A flat back is
not ideal. For powerlifters
an arch is desirable and for
athletes it should be
somewhere in between.
The majority of the weight should be on the upper back and traps. Really dig in and
sink into the bench to create your upper body anchor. The feet should be placed
somewhere comfortable that feels powerful and allows you to create tremendous
leg drive. Even though it is considered an upper body lift, by learning to use your
whole body I assure you that your bench will increase dramatically. Even though
the butt needs to remain in contact with the bench, 99% of your weight should be
distributed between where your traps/upper back are dug into the bench pad and
your feet on the ground. Weight should not be on the butt, it just needs to be in
contact. Grip width is another thing that can vary wildly. For athletes a natural
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push up position grip should be used. The forearms should be roughly
perpendicular to the ground when the bar is on the chest. For lifters trying to press
the most weight, a wider grip is desired as it reduces the range of motion (ROM). A
wider grip has more pec involvement and a narrow grip will be more reliant on the
triceps. You will see the full spectrum of grip width among great bench pressers.
Common Mistakes:
Dont set up loosely on the bench. Getting setup properly should almost be
exhausting in itself. Trying to get your body extremely tight and anchored
down will take effort.
Dont forget to squeeze the bar. By gripping the bar as tightly as you possibly
can small pressing muscles will be activated that may otherwise not be used.
You will surprise yourself how much lighter weight feels when you are
squeezing the life out of the bar.
Descent
Simply put, bring the bar to your

chest. Elbows should be neither
flared out to 90 degrees, nor tucked
hard by the body, but around 45
degrees away from your body. Too
much flare and it will put excess
stress on your shoulders, too much
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tuck and you will have reduced power. Everybody is different with their sweet
spot and where they need to touch. Experiment around and find where you are
strongest. A great way to do this is long pauses on the chest or pin presses. Your
body will naturally find its most comfortable position when the bar is on the chest.
There are also multiple ways of touching. Some lifters gently touch their chest,
others sink it in. Sinking the bar in is more likely to lead to injury in my opinion, but
the risk is acceptable if it increases your max.
Common Mistakes:
The bar should not come crashing down but also not inch down at a snails
pace. A steady, controlled descent is best. Never lose absolute control of the
bar.
Do not release your air at any time during the descent (or until you get
through your sticking point during the ascent). Big air will allow your chest to
expand, shortening the ROM. In particular, make sure you do not let out a
gasp of air the minute you begin the press.
Ascent
Once you have paused the bar

on your chest, explode up. As
in the squat, think about
coiling everything like a spring
and when it comes time to
press explode violently but
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under control. Make sure you have very good leg drive and feel the weight on your
feet and upper back. Drive the bar up with your entire body. Think about driving
your feet away from you. This will make it feel more like a decline press which
nearly everyone is stronger at.
Common Mistakes:
Just because the weight gets heavy, dont get out of your groove. Changing
your technique or the sweet spot where the bar touches your chest is an
invitation to injury. Practice and grease your perfect groove. Committing
to and never abandoning that greased groove will ingrain it in muscle
memory.
Dont quit pressing until you are locked out. The entire time you are pressing,
it should be with everything you have. Once you think you are through the
sticking point, dont just coast through.
Locking out 839 lb. to secure 1st place at the 2014 USAPL Bench Press Nationals
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DEADLIFT
The deadlift is the final piece in the

triathlon of a powerlifting event. Some
say the meet doesnt start until the bar
hits the floor although I like to think
meet is over after squats! Unlike the
other two movements, there is no
eccentric (lowering) phase of the lift
which makes it different in many ways.
There are also two very distinct styles of
deadlifting sumo and conventional. A
sumo pull is when feet are wider than
the grip, and conventional is the
opposite. Both are good tools but
athletes would be best suited by the
conventional deadlift.
Setup
Just like the squat and bench press, the setup has a lot of implications for the rest
of the lift. First set your grip. A narrower grip will reduce the ROM, but may bind
you up during the lockout. A wider grip is usually easier to lockout, but tougher off
the floor. Grip the bar very firmly. It is not a row, so keep your arms straight and
fully locked out; they are simply a hook to grab the bar. The arms should do no
pulling during the deadlift. Once the grip is set, pull your hips down into a good
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starting position. Back should be neutral (arched to slightly flat), shoulder blades
back, head neutral, and weight on the heels. Right before you begin the pull if you
were to let go of the bar you should go flying backwards.
Common Mistakes:
Dont rush the set up. You should not compromise your ideal grip or starting
position in order to yank the bar off the ground faster.
Dont put too much weight forward. The deadlift will turn ugly quickly if you
have a lot of weight on the toes. You should almost fall backwards. You are
leveraging your bodyweight against the bar.
Ascent
Once you are setup

into a tight position
and are ready to
pop like a jack-in-
the-box, begin the
lift by pulling all the
slack out of your
body and the bar.
Initiate the lift by
using as much leg
drive as possible. Try to fight the urge to let your hips rise and turn it into a stiff
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legged deadlift. Drive the bar off the ground with your legs. Once the bar is above
your knees, fire your glutes, drive your hips through, and finish the lift.
Common Mistakes:
There is not enough leg drive. Dont let the hips shoot up and cause your
back to round. Some pullers are successful like this, but try to drive the bar
off the floor with your legs and keep your upper body in a similar position to
that with which you started.
Dont forget to fire your hips! Most of us live in a world where we sit all day.
As a result, our glutes are underdeveloped and rarely used as intended. Find
exercises and warm ups that wake your glutes up because you will need to
use them properly to finish the lift.
Sumo vs. Conventional There

are two different styles of
deadlifting. They are the sumo
pull where hands are narrower
than feet, and the conventional
deadlift where hands are wider
than the feet. For translation into
athletic performance the
conventional deadlift is
preferred. For powerlifters, Locking out 766 lb. in Perth, Australia in 2015 to secure the IPF
World Record Raw Total of 2,210 lb.
there is not a significantly larger
population that pulls one way or the other. Each has their pros and cons. Generally,
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a lifter who is stronger and more comfortable with a high bar squat and upright
torso will pull better conventional and a lifter who squats using more of the
posterior chain will be better off with a sumo deadlift. There are always exceptions
and a lifters individual leverages can play a role in what they will prefer. A sumo
deadlift is slightly harder to learn and if adequate hip mobility isnt present, sumo
likely wont be a great choice. I am a firm believer that for a powerlifter, both sumo
and conventional should be performed in training. Sumo is often considered to be
a more technical lift and timing of each part of the lift must be perfected to
maximize the poundage.
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THE GORILLA WARFARE SYSTEM
Simply stated, the Gorilla Warfare System is a combination of:
Simplistic, old school, linear periodization;

Higher frequency; and
Weekly high intensity priority.
This approach enables the lifter to perfect technique with heavier weights and
keep the central nervous system (CNS) primed.
NUTRITION
I am not a nutritionist, dietician, or doctor and dont claim to have an academic

background in nutrition. With that being said, I took myself from a 6 1, 145 pound
high school freshman to a 6 3 370 pound World Champion powerlifter while being
drug free. For an athlete there are guidelines that will make anyone better and they
are easy to follow.
1. Eat as much real food as you can. This is unprocessed stuff. Things with
one, and only one, ingredient. The fewer ingredients, the better.
2. Ideally, protein sources should be limited to the following: lean meat, eggs,
and protein powder.
3. Carbohydrate sources should consist primarily of the following: potatoes,
yams, rice, and oatmeal.
4. Ideally, fat sources should be limited to the following: Omegas, Olive Oil,
nuts, avocados, and natural peanut butter.
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5. Figure out your metabolic rate and how many calories you need per day.
Spread that out evenly over 6-7 meals.
6. An easy way to naturally increase your muscle building hormones and
improve body composition is to not have carbs until lunch time. Or take it a
step further and push it back to your first meal after lunch.
7. If you are looking to gain weight, mix a 16 ounce shake of 50% whey protein,
50% casein protein, and milk. Put it in your fridge, drink it in the middle of
the night.
8. Get a good blender, learn to make some serious shakes. Chicken, turkey,
tuna, salmon, egg whites, spinach, kale, ground oatmeal are the most
efficient, nutritious things you can put in your body. Learn to do it. Thank me
later. Seriously.
A daily ritual of mine for the past 5 years has been Chicken Shakes
consisting of chicken breast, egg whites, spinach, and water
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COMPETING THE DAY OF THE MEET
Hundreds of hours of blood, sweat, and tears are put into a meet prep phase.
Youve probably battled through injury, illness, drama, and frustrations all to lead
to the day you finally get to step on the platform. Dont screw up a long successful
training cycle right before, or the day of the meet. Make sure you bring everything
mentally and physically to the meet to ensure your best chance of success.
Equipment
Before you leave, take some time and mentally walk through every lift, from
bottom to top making sure you have everything you need to lift.
Squat: Shoes, knee sleeves/wraps, singlet, undergarment, belt, squatting t-shirt,

wrist wraps.
Bench: Shoes, singlet, t-shirt, wrist wraps.
Deadlift: Shoes, socks, singlet, belt, baby powder.
Miscellaneous: Ammonia, water, chalk, attempt card.
Selecting Openers and Attempts
Performing a max, 3rd attempt type single lift in the gym should never, ever, ever
happen during a meet prep cycle. Granted, I have done this before but I learned
from it and now know it is a mistake. The risk vs. reward of hitting an all-out max
single in the gym has such a high risk with practically no reward so dont do it. Its
a lose-lose scenario. There are only three outcomes:
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1. You miss the lift. Now you are screwed for the meet. You havent found what
you can hit, but you have found what you cant hit. Youve now created a
ceiling you know you cant hit on meet day. You have limited yourself and
are going into the meet with negative momentum.
2. You hit the lift, but its sloppy. So you hit the lift, but your squat was high, or
your butt came off the bench, or you hitched the deadlift a little. Again, like
the first scenario, this now creates a ceiling. You grinded up a squat that you
cut 2 high. Trust me, you wont sink it and come up with it in a meet. Dont
be delusional telling yourself that you will hit it on meet day.
3. You hit the lift clean. Gym lifts dont count. Simple as that. So what if you hit
a big number? Sure it may now give you the confidence on meet day that
you can hit it, but it still doesnt count. You would be better off hitting more
singles at a lighter weight. You wont gain strength or any physical benefit by
hitting a true max close to a meet.
With that being said, the proper approach to a meet is starting from the bottom up
not the top down. This means only worry about finding an easy, safe, clean opener.
Dont worry about what your goal 3rd attempt is and work backwards. Find a crisp
opener and the rest will fall together on meet day. Here are the rules to find your
opener:
1. It needs to be something you can hit for a triple, even on a bad day. This will
generally be around 90% of your projected one rep max. Be honest with
yourself. This means deep squats, paused bench presses, and dead stop
deadlifts. This can also be determined by doing a double and leaving one rep
in the tank.
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2. No meet was ever won in the warm up room. Dont play the max warm up
game in there. Ive seen plenty of times when guys go way too heavy in the
warm up room, even hitting their opener or more, trying to psyche out their
opponent. Have your warm up weights and timing written down before you
even leave for the meet. Do not change them for anything except unforeseen
meet conditions.
3. OPEN LIGHT! Simple. Its not a competition to see who starts with the most.
Its about who ends with the most.
Selecting 2nd and 3rd attempts is

a bit more of a game day
situation than choosing
openers. 2nd attempts are like
openers in that you should
rarely miss them. It should still
be easy enough that you know
you will be able to lift the
weight. The 2nd attempt can also
be adjusted based on what your
competition is doing. If your
nearest competitor misses their
opener, consider a more
conservative 2nd attempt to pad
your lead. If the opener feels
better than usual, you can be a
bit more aggressive. The 3rd
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attempt is always the most strategic attempt. If you have a close competitor,
beating them should be the main goal. If not, this is where you take a chance and
try to hit a PR. In a perfect world with no outside influences the day of competition,
attempts would look like this: 1st: 90% - 91% - 2nd: 95% - 96% - 3rd: 100% - 101%.
Meet Card
One of my favorite sayings is Failing to prepare, is preparing to fail. Learning to

put together a Meet Card for the day of competition is crucial to success. This will
be an extremely handy and helpful tool for you and your handler. The meet card
serves a few purposes: Timing your warm ups, picking your attempts, noting any
current records you are chasing, rack heights, Wilks calculations, and Kilogram-
Pound conversions. Below is the meet card I used on the day I broke the IPF Raw
Total World Record in Perth, Australia
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.
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WHAT YOU NEED IN YOUR GYM TO GET STRONGER
Lifters are often looking around for the fanciest, newest equipment or gimmick to
get stronger. Many lifter friendly pieces of equipment have been developed over
the years but nothing, and I mean nothing, can beat a barbell. The barbell is one of
the most underappreciated tools in the world. There is nothing better for strength
and athletic development than heavy, compound movements while holding a
barbell. Every important plane of motion and joint range can be significantly
strengthened by barbell movements. A simple power rack, barbell, and healthy
supply of plates are all a person needs to achieve phenomenal success. Over my
athletic and lifting career, I can say with certainty that the more time and more
percentage of training time spent with a barbell increased my strength more than
anything else. I used to just hit my compound movement (heavy, multi-joint lift
such as squat, bench press, deadlift, power clean), then move onto machines for
accessory work. A typical squat day may have looked like: Squat, Leg Press, Glute
Ham Raise (GHR), Reverse Hyper, Calves. When I started simply doing more and
more squats and staying with the barbell, my strength and efficiency greatly
increased. The best thing you can do for the main powerlifts are to perform squats,
bench presses, deadlifts, and very close variations of each.
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95% of my time spent training is in this room with nothing but a rack, barbell, and plates
With that being said, other tools in the gym certainly have their place. I find that
auxiliary equipment is best used for training while injured. Certain specialized
equipment can allow you to work lifts similar to the competition movements. By
removing certain variables utilizing other equipment you can find something that
allows you to practice the movement with reduced pain. An example would be
when I tore my hip labrum and was unable to perform raw squats. I experimented
with different bars, squat styles, and equipment until I figured out a recipe that
could maintain my strength without performing raw squats and aggravating my
injury. I found that even though I could not perform raw squats in my style, I could
still do front squats, belt squats, GHR, Reverse Hyper, and squats in supportive
squat briefs with very limited pain. Working these different movements allowed
me to train around my injury while not losing very much strength until I could
return to training raw squats. This is just one example of how auxiliary equipment
can be used to work around an injury.
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Another note on assistance work and using machines is that the more novice the
athlete is, the easier it is for them to gain strength in the competition movements
by training with less specific movements. If you take an athlete who has never
performed a squat before, their squat would see great improvement by performing
nothing but good mornings and leg extensions. Conversely, if you took an elite
powerlifter and had them perform exclusively the same movements, their squat
would go down. In summary, a novice athlete will see strength gains from much
less specific programming and by the use of non-specific machines and equipment.
The more advanced a lifter is, the more specific their exercises and programming
needs to be.
Many of the strongest, most physically freaky athletes in the world are football
players. Their priority is being a football player and athlete. Becoming stronger and
faster in the weight room is secondary. But even with strength training being
secondary for them, these are some of the strongest men in the world. If you take
a look at a college or NFL training facility, what will stand out the most is the huge
number of power racks and platforms stretching as far as the eye can see. Other
equipment and machines are used, but only as a very small fraction of the total
work put in. These athletes are built in the racks and on the platforms using squats,
bench presses, deadlifts, overhead presses, and cleans. Just like world class
powerlifters in Russia, Ukraine, and Norway, they spend their time with practically
nothing but a rack, bar, and platform. Looking at NFL players and the strongest
powerlifters in the world, the common denominator in their strength regime is the
simplistic use of this basic equipment. Below is my list of the most important items
needed for a well-equipped gym. Even if you stopped reading after #4, you would
still have all you need to become a world class strength athlete.
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1. Barbell: The pinnacle of all things strength
2. Weights: Because all barbells need friends
3. Rack: Something that can accommodate squats and bench presses with
adjustable safety pins
4. Platform: For deadlifts and Olympic movements and a general place to drop
stuff
5. Bench: Adjustable is ideal to do incline and overhead presses
6. Specialty bar: Safety, cambered, Swiss, and other specialty bars are great for
very specific purposes such as working around injuries
7. Blocks: Variable heights for deadlifts
8. Bands/chains: Accommodating resistance is still great, folks
9. Dumbbells: A wide range of weights good for light rehab/prehab and heavy
work
10.Reverse Hyper/GHR: Not as good as good mornings, but still a great tool,
especially for rehab
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THINGS I WISH I KNEW
WHEN I STARTED
Before you read this section

make up your mind that you
are going to listen. If not, just
skip it. There are many articles
in the strength and
conditioning world about this
topic and all elite athletes
seem to sing the same tune.
We have all been through
similar experiences and wish
we could tell our younger
selves what to do differently.
The problem is that our
younger selves probably wouldnt listen and that is still the issue when trying to
help novice athletes. So I command you to listen! These lessons are not ground
breaking. Most people know roughly the right things to be doing but actually
doing them and being consistent about them is what is lacking. Outlined below are
the things I would have absolutely hammered home to myself when first starting
out strength training.
1. Emphasize Technique Over Weight: This is a perfect example of something

that pretty much everybody knows, and knows to be sound advice, but is so
infrequently followed. There is never a good reason to add more weight on
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the bar if form and technique are sloppy. It is a hard thing to do, especially
for younger athletes in high school or anyone lifting in a highly competitive
environment. Its a natural instinct to sacrifice form in order to lift more
weight. But if an athlete is truly focused on the big picture, then honing
technique and proper form are far more important than the weight being
lifted. If the strongest person in a group has terrible form, chances are they
will get injured and suffer major setbacks. But if a weaker athlete practices
perfect form and stays with weights they can handle without sacrificing form,
this athlete will eventually become the strongest lifter merely by persistence
and making gradual, consistent gains while staying healthy.
2. Be Patient: To reach the top in any sport, particularly powerlifting and

strength sports, it is truly a marathon and not a sprint. There are no shortcuts
to the top and it takes time and consistent effort over many years.
Powerlifting is a unique sport in that the top lifters in the world make
themselves easily accessible to beginners. Often times the beginners focus
on what the top lifters are doing right now trying to emulate that. It is almost
certain that the top lifters in the world did something different to get where
they are at, than what they are currently doing. Often the current success is
the only thing being observed and not the years of struggle, injury, and
learning that went into getting to the top. This would be like taking someone
who is just learning how to play basketball, and teaching them fancy through
the leg dribbles and trick passing without teaching them the basics of a jump
shot first. One of the most frustrating things I see with novice and
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intermediate lifters is blaming lack of progress on a plateau when not
knowing what it truly is. Because the human body is exceptionally efficient
at responding to stress and especially resistance training, gains come very
easy to beginners. The longer an athlete has been training, the harder it is to
continue making both hypertrophy and strength gains. Often what is called
a plateau is not really a plateau. So many times a lifter thinks they have hit a
plateau and needs to switch programs or confuse the muscle. Its tough love
but sometimes it really just takes time and persistence to get what you want.
There is a problem in todays world with the need for instant gratification. If
an athlete didnt put 15 pounds on their bench press this month like they did
last month, they think they have hit a plateau and something is wrong. There
have been phases in my training where I have been healthy, getting rest and
nutrition, and ecstatic to put 10 pounds on my bench press in a year. Rome
wasnt built in a day and you wouldnt create an impressive wood carving
with a few swings of a chisel and hammer it takes countless hours of fine
tuning to make a finished product with a very small tool. Sometimes you are
healthy, getting plenty of sleep, eating great, training with great technique,
have your programming on point, and the ONLY thing that will get you
stronger is months and years of consistency and grinding.
3. Listen: Much of the best lifting advice I have received has been from people
weaker than me. There are a lot of exceptionally smart people out there who
may not be as strong as you, but have been through a situation in their lifting
career that is similar to what you are struggling with. It could be a technique
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issue, programming issue, or gear issue. Dont automatically discredit
another lifters advice simply because they are not as strong as you. Listen to
everything that everyone has to say, filter through the nonsense, and pick
out the things you think can be useful and try them out. Even a beginner may
have figured something out or looked at something from a different
perspective than you ever thought to.
4. Save the Ego: There is

a huge selection of
exercises out there
that provide very little
return in getting
stronger but stroke
the ego immensely.
Being a novice or
intermediate lifter
makes you especially
susceptible to this
because these
exercises generally
allow you to move
more weight than you
can do in your
competition
movements. The risk
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of injury is tremendously high and the reward of improving competition lifts
is abysmally low. A good rule of thumb is that if you are moving more weight
in an accessory lift than you do in your competition lift because you can cheat
the form more, dont do it. Some of the main lifts that come to mind are:
performing cheat shrugs with more than you deadlift, performing hip
thrusters with more than you deadlift, and deadlifting with straps if your grip
is a weak point.
5. Find a Role Model: If you want to have a healthy, successful strength career
it is important to find people to look up to and make sure those people
exemplify traits that you can follow to make yourself better. Find a role
model who trains smart, consistently, and has shown improvement from
year to year. Find somebody who understands training, technique, rest,
recovery, and how to overcome setbacks and keep getting after it. Hopefully
you can reach out to this person and pick their brain, get their advice, and
learn from them. Brad Gillingham has been my primary role model as a
competitor because he has been competing as long as I have been alive and,
even as a masters lifter, is able to compete at IPF Open Worlds. Brad is also
a taller lifter so Im able to watch, learn, and emulate some of his techniques.
He has deadlifted 800 pounds or more over 100 times in competition which
is one of the most impressive accomplishments I have ever heard of. Another
great lifter who is still in the younger generation to look up to, learn from,
and follow would be Mike Tuchscherer. Many lifters starting out choose role
models based on notoriety and tend to gravitate towards the internet
heroes. These lifters are usually just a flash in the pan. Typically they are
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genetic freaks who put up some huge numbers with sloppy technique and
have not studied and practiced the iron game for years. Throwing up some
impressive YouTube lifts that wouldnt pass in competition seems to get the
followers and fans, but to truly be a great lifter, follow the athletes with track
records of success in international competitions.
INJURIES
Play around in this iron game

long enough and I promise
your body will get mashed up.
Between college athletics and
powerlifting, I have had a
number of significant injuries:
Left and right knee

menisci torn
Left and right hip Winning the gold at the 2012 IPF Raw World Championships. I
tore my first hip labrum on my 2nd squat attempt at this meet
labrums torn
Left and right shoulder labrums torn
Partially torn patella tendon
Numerous herniated/ruptured discs
I have been fortunate that I have not suffered a serious muscle tear, so I do not
have advice on how to work around that. As can be seen from my injury history I
have a tendency to tear the cartilage in my body. Im not sure if this is genetic or
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just from years of pushing my body through college football and heavy powerlifting.
The most serious injuries I have suffered have been my ruptured L5-S1 disc and
torn right hip labrum. I still fight both to this day and Im sure I will as long as I lift.
I am a firm believer that the #1 opponent of an experienced lifter is injuries. If you
can stay healthy so that you are able to train consistently, you can continue to get
stronger. The biggest obstacle in continuous improvement as a lifer is having
injuries set your training back weeks, even months. I will lay out some guidelines
that I follow now to work around injuries. I have had a serious injury in every major
joint and going through the school of hard knocks is the best way to learn how to
get healthy and, if possible, train around the injury.
Do What You Can: Isolate the Range of Motion (ROM) that hurts, and work
every inch around it. A small fraction of injuries are so debilitating that you
have pain through 100% of the (ROM) or a similar ROM. Practically every
injury leaves parts of the ROM pain free. Be creative and find these ranges
and continue to train them hard. Using the safety pins in the power cage, you
can set up any movement to isolate a very specific ROM. If the middle 1/3 of
the squat hurts your hip due to a torn labrum, perform high pin squats hitting
the top 1/3 of the lift then perform bottoms up squats stopping just short of
the pain zone. I believe over 75% of strength can be retained doing this
during the recovery from a serious injury.
Dont Push It: Few things are worse than seeing the light at the end of a
tunnel coming back from an injury and pushing things too soon and sending
yourself backwards. Its hard not to get overzealous and excited when you
feel the strength coming back. But until you are 100% healthy through a full
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ROM, you should not even come close to pushing a maximal effort lift. Get
full ROM back, become pain free, and return to appreciable strength.
Get Full ROM
Back: Before you
can return to full
strength, you
have to get your
full ROM back
and be pain free
in that ROM. This
doesnt mean to Coming back from injuries and squatting 904 lbs. in knee sleeves at
the 2015 IPF Raw World Championships in Salo, Finland with 2 torn
force it through hip labrums, 2 torn knee menisci, and 2 herniated discs
pain. But it will
take a different kind of effort to stay on top of rehab and stretching to gain
the full ROM back.
Know The Difference: There is a difference between being hurt and being
injured. Sometimes you just have to suck it up and work though something
that hurts but is not a serious injury. Lifting heavy stuff will take a toll and
sometimes it just takes digging deep and putting the pain out of your mind
to push through. But there are also injuries where pushing through the pain
will only make things worse. Learn to be able to tell the difference between
something that is hurt and something that is injured and consult a doctor if
needed.
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GORILLA WARFARE
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GORILLA WARFARE
THE PROGRAMS
In order to understand the programs and principles, some basic terminology needs
to be understood. You can read more in depth for hours online or in books about
these topics, but in order to follow the programs the following understanding of
the terms is all that is needed.
General Movement: For the purpose of this application, the General Movement
pattern is simply Squat, Bench, and Deadlift. This does not mean a specific
movement pattern, just overall a squat, bench, or deadlift type movement.
Specific Movement: This is where the specific exercise is described. If the General
Movement is a Squat, the specific movement may be a Competition Raw Squat or
3 Second Pause High Bar Squat.
Priority: For the application of these programs, there are three priorities. Priority
#1, Priority #2, and Priority #3. The lower the priority (the higher the number), the
lesser the degree of specificity. Generally, a Priority #2 Specific Movement will have
one degree of variance from the Competition Specific Movement and a Priority #3
will have two or more degrees of variance. For example, if a Raw Bench Press is the
Competition Specific Movement, a Priority #2 Specific Movement may be Close
Grip Bench Press and Priority #3 Specific Movement may be Close Grip Incline
Bench.
Wildcard: What some describe as assistance or accessory work I call Wildcard

movements. These are exercises that have a high degree of variance to the
competition movement like pulldowns, direct tricep or bicep work, abs, etc. I call
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GORILLA WARFARE
them Wildcard because they are generally selected during the training session,
require less specific programming, and occur at the end of a session.
Volume: Traditionally, volume is calculated as the Weight X Reps for each set. The
more reps and the more sets you perform at a given weight leads to more volume.
Volume is one major measure of the character of a program. I believe in starting
off a training cycle with high volume and tapering as a competition approaches.
Intensity: This refers to how close the difficulty is to failure. Nearing failure is a high
intensity rep, an easy rep is low intensity. Intensity can also be measured as a
percentage of a one rep max. Higher percentage = higher intensity. Generally
speaking, 90% or above is high intensity for powerlifting. 80% - 90% is moderate
intensity. Below 80% is low intensity. I believe in starting off a training cycle at the
lower end of moderate intensity and nearing competition at a higher intensity.
Tank Reps: This is how many more reps you could have performed before you reach
failure. If you performed 3 reps, and could have done 2 and only 2 more, there were
2 tank reps. If you are uncertain if you could have maybe done 2 more, maybe 3
more, it is appropriate to use 2.5, or half rep denominations. This is a critical
component to the programs and you must be realistic in determining tank reps.
Percentage: There is a very direct relationship between Reps, Tank Reps, and
Intensity (%). For the ease of understanding programming in this book, both Tank
Reps and % are given for each exercise however they mean the exact same thing.
According to the Rep/% chart, a given number of reps directly correlate to an exact
percentage of the one rep max (1RM). To get the equivalent of these reps according
to the program loading, Prescribed Reps + Tank Reps = Chart Reps. If the program
calls for X 3 + 2, this means you perform 3 reps with 2 left in the tank (5 total reps).
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GORILLA WARFARE
If you are not comfortable with using tank reps, you can simply use the equivalent
percentage of the 5 reps = 85.6% for simplicity.
Protocol: Protocols are defined as Weight @ Sets X (Reps + Tank Reps). So if the
lifter performed 225 pounds for 3 sets and 5 reps with 2 reps left in the tank, it is
shown as: 225 @ 3 X (5 + 2).
Mesocycle: This describes the annual training plan. The mesocycle is often the most
overlooked part of training. People generally dont think much ahead of their
current training cycle. But understanding the big picture is crucial for long term
health and consistent improvement. There will be several phases or Macrocycles in
the Mesocycle; often an Off-Season phase, In-Season phase, Competition phase,
and possibly more.
Macrocycle: This is the specific training program at hand. For these purposes it is
the 12 week training program currently being performed. There could be numerous
12 week programs in one Mesocycle. The Macrocycle consist of multiple
Microcycles.
Microcycle: This is an extremely specific timeframe. It can be as specific as a certain

training session but more often a 3-4 week block that accomplishes a certain
objective. It usually takes 3-4 weeks to achieve a certain training effect so there
could be a 3-4 week hypertrophy block, 3-4 week
accommodation/adjustment/transition block, and a 3-4 week peaking block.
Exercise Selection: Understanding the General Movement vs. Specific Movements

and Priorities #1 - #3 is crucial to optimizing your results from this program. Below
is a table summarizing exercise options. These are not listed in any specific order
nor is the list fully comprehensive. Furthermore, the optimal exercise selection for
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GORILLA WARFARE
me will not be the same as the next person, or the person after them. It is up to
you to analyze your training and weak points and be creative in selecting the best
exercises that suit your needs.
The beauty of how these definitions are laid out and how they are simply
manipulated in a training program to fit my protocols and variations is that they are
equally transferrable to you. They allow you to create a highly customized training
template for yourself carrying over my same training principles.
Most of these training programs have a higher frequency and volume than the
Western strength athlete is used to. It is crucial to put the ego aside and not miss
lifts. Training PRs may not come on a weekly basis but it needs to be understood
the PRs that matter occur on the platform and that is the goal of these templates.
Training hard and properly resting before competition is the key to success.
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GORILLA WARFARE
REP INTENSITY LOADING TABLE
REP X INTENSITY LOADING TABLE

REPS PERCENT
10 74.4%
9.5 75.5%
9 76.5%
8.5 77.6%
8 78.6%
7.5 79.7%
7 80.7%
6.5 81.9%
6 83.1%
5.5 84.4%
5 85.6%
4.5 86.9%
4 88.1%
3.5 89.4%
3 90.6%
2.5 92.5%
2 94.3%
1.5 97.2%
1 100.0%
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GORILLA WARFARE
EXERCISE SELECTION TABLES
SQUAT
Priority #1 Priority #2 Priority #3 Wildcard
Competition Squat Raw Olympic Squat Abs
Equipped Good Morning GHR
Stance Width Stance/Bar Reverse Hyper
Bar Position Pins/Bar Lunges
Specialty Bar Box/Bands Face Pulls
Pins Box/Chains Latt Pulldowns
Box Pause/Bands Zercher Squat
+/- Bands Pause/Chains
Chains
Raised/Flat Heel
Pause Lengths
Pause Points
Sumner Squat
Wraps
Suit
BENCH
Competition Bench Raw Width/Bands Any Tricep
Equipped Width/Chains Any Bicep
Grip Width Width/Pause Any Shoulders
Specialty Bar Width/Pins Latt Pulldowns
Pins Boards/Bands T-Bar Rows
Boards Boards/Chains
Towel DB Presses
+/- Bands Width/Incline
Chains Width/Decline
Pause Lengths
Pause Points
Spoto Bench
Soft Equipment
Incline
Decline
DEADLIFT
Competition Deadlift Raw Stance/Blocks Abs
Equipped Stance/Deficit GHR
Sumo Stance/Snatch Grip Reverse Hyper
Conventional Stance/Bands Face Pulls
Elevated Barbell Rows Latt Pulldowns
Deficit Shrugs
+/- Bands Zercher Deadlift
Chains
Pause Lengths
Pause Points
Straps
Snatch Grip
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GORILLA WARFARE
THE VANILLA GORILLA PROGRAM
This is the program that has been my bread and butter for years. It can be used for
raw, equipped, or a combination of both. However, this program is my absolute go-
to for preparing for a raw meet. It is simple, easy to understand, and extremely
challenging while. You will be rewarded with immense strength improvement and
technical efficiency. This is always the first program I use with new clients and
training partners. It is my tried and true raw strength machine.
When I first began trialing programs on myself in 2004, there seemed to be a

multitude of philosophies. I quickly learned that I loved linear progression which is
what most of the original great American strength athletes used. As my strength
career progressed, I realized the value in training with a higher frequency,
especially for a powerlifter whose goal it is to become very good at three lifts.
Lifting with a higher frequency (and proper form) develops muscle memory and an
efficient neural firing adaptation. What came of trying to combine a linear
progression program with a European higher frequency philosophy was the birth
of my Vanilla Gorilla program.
Bulleted summary of the Vanilla Gorilla Program:
- 12 Weeks
- 4X/Week training
- 3X Squat, 4X Bench, 3X Deadlift each week
- Priority #1 is all 3 sets X 1 rep
- Priority #2 is linear progression with 5 Sets progressing from 5 reps to 2 reps
- Small deload every 4th week
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GORILLA WARFARE
- Macrocycle: Competition Phase
- Mesocycle: Competition in 12 Weeks
- Microcycles:
o 4 Weeks of Hypertrophy and Volume Acclimation
o 4 Weeks of a small Volume Taper and Intensity Transition
o 4 Weeks of a large Volume Taper, Intensity Ramp, and Competition
Taper
- As a powerlifter it is CRUCIAL to practice the competition specific movements
with heavy weight, exactly as you would in competition. Because of this, the
first three sessions of every week begin with three singles in a competition
specific movement.
- Never go to failure. Even though singles are being performed, the heaviest
weight handled in training is 3 X 1 + 1 which is equivalent to a second attempt
in a meet.
- If you recall from the Picking Attempts section earlier in the book, an opener
is something you can do for 3 reps (90%-ish), a second attempt is something
you can do for 2 reps (95%-ish), and a third attempt is a max effort lift of
100%. So 1 X 1 + 2 should be the equivalent of an opener something you
just did for one rep but could have done 2 more times. 1 X 1 + 1 should be
equivalent to a second attempt something you did for one rep and could
have done one more.
- Openers are to be hit approximately one week out from the competition.
- Last warm ups are to be hit early during the week of the competition.
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GORILLA WARFARE
- The combination of the volume taper in the final 3 weeks and the rest during
Week 12 give an incredible supercompensation response after a challenging
training cycle that will make you feel like the great primate on the platform!
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GORILLA WARFARE
THE VANILLA GORILLA PROGRAM - GENERAL MOVEMENTS (WEEK 1 - 4)
INFO Week 1 2 3 4
SQUAT Movement SQUAT #1 SQUAT #1 SQUAT #1 SQUAT #1

Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 4 3.5 3 4
Recommended % 86% 87% 88% 86%
Movement BENCH #2 BENCH #2 BENCH #2 BENCH #2

BENCH
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 3
DAY 1
Recommended % 79% 79% 79% 79%
Movement DEADLIFT #3 DEADLIFT #3 DEADLIFT #3 DEADLIFT #3

DEADLIFT
Sets 3 3 3 3
Reps 10 10 8 8
Tank Reps 3 2 3 2
Recommended % 68% 70% 72% 74%
Movement 2X WILDCARD 2X WILDCARD 2X WILDCARD 2X WILDCARD

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%

BENCH
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 4 3.5 3 4
Recommended % 86% 87% 88% 86%

DEADLIFT
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 3
DAY 2
Recommended % 79% 79% 79% 79%
Movement SQUAT #3 SQUAT #3 SQUAT #3 SQUAT #3

SQUAT
Sets 3 3 3 3
Reps 10 10 8 8
Tank Reps 3 2 3 2
Recommended % 68% 70% 72% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%

DEADLIFT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 4 3.5 3 4
Recommended % 86% 87% 88% 86%

SQUAT
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 3
DAY 3
Recommended % 79% 79% 79% 79%

BENCH
Sets 3 3 3 3
Reps 10 10 8 8
Tank Reps 3 2 3 2
Recommended % 68% 70% 72% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%

BENCH
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%

DAY 4
BENCH
Sets 3 3 3 3
Reps 10 10 8 8
Tank Reps 3 2 3 2
Recommended % 68% 70% 72% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
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GORILLA WARFARE
INFO Week 5 6 7 8
SQUAT Movement SQUAT #1 SQUAT #1 SQUAT #1 SQUAT #1

Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 2.5 2 3
Recommended % 88% 89% 91% 88%

BENCH
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 2
DAY 1
Recommended % 86% 86% 86% 86%

DEADLIFT
Sets 3 3 3 3
Reps 6 6 5 5
Tank Reps 3 2 3 2
Recommended % 77% 79% 79% 81%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

BENCH
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 2.5 2 3
Recommended % 88% 89% 91% 88%

DEADLIFT
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 2
DAY 2
Recommended % 86% 86% 86% 86%

SQUAT
Sets 3 3 3 3
Reps 6 6 5 5
Tank Reps 3 2 3 2
Recommended % 77% 79% 79% 81%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

DEADLIFT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 2.5 2 3
Recommended % 88% 89% 91% 88%

SQUAT
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 2
DAY 3
Recommended % 86% 86% 86% 86%

BENCH
Sets 3 3 3 3
Reps 6 6 5 5
Tank Reps 3 2 3 2
Recommended % 77% 79% 79% 81%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

BENCH
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%

DAY 4
BENCH
Sets 3 3 3 3
Reps 6 6 5 5
Tank Reps 3 2 3 2
Recommended % 77% 79% 79% 81%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
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GORILLA WARFARE
INFO Week 9 10 11 12
Movement SQUAT #1 SQUAT #1 SQUAT #1 WARM-UPS

SQUAT
Sets 3 2 1 SQUAT
Reps 1 1 1 BENCH
Tank Reps 2 1.5 1 DEADLIFT
Recommended % 91% 92% 94%
Movement BENCH #2 BENCH #2 BENCH #2

BENCH
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1
DAY 1
Movement DEADLIFT #3 DEADLIFT #3 DEADLIFT #3

DEADLIFT
Sets 3 2 1
Reps 4 4 3
Tank Reps 3 2 1
Movement 2X WILDCARD 2X WILDCARD 2X WILDCARD

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2

BENCH
Sets 3 2 1
Reps 1 1 1
Tank Reps 2 1.5 1

DEADLIFT
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1
DAY 2
Movement SQUAT #3 SQUAT #3 SQUAT #3

SQUAT
Sets 3 2 1
Reps 4 4 3
Tank Reps 3 2 1

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2

DEADLIFT
Sets 3 2 1
Reps 1 1 1
Tank Reps 2 1.5 1
Movement SQUAT #2 SQUAT #2 SQUAT #2

SQUAT
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1
DAY 3

BENCH
Sets 3 2 1
Reps 4 4 3
Tank Reps 3 2 1

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
Movement BENCH #2 BENCH #2 OPENERS MEET DAY!

BENCH
Sets 5 4 SQUAT SQUAT

Reps 2 2 BENCH BENCH
Tank Reps 1 1 DEADLIFT DEADLIFT
Recommended % 91% 91%
Movement BENCH #3 BENCH #3

DAY 4
BENCH
Sets 3 2
Reps 4 4
Tank Reps 3 2
Movement 3X WILDCARD 3X WILDCARD

WILDCARD
Sets 5 4
Reps 10 10
Tank Reps 2 2
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GORILLA WARFARE
THE VANILLA GORILLA PROGRAM - SPECIFIC MOVEMENTS (WEEK 1 - 4)
INFO Week 1 2 3 4
SQUAT Movement Raw SQ Raw SQ Raw SQ Raw SQ

Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 4 3.5 3 4
Recommended % 86% 87% 88% 86%
Movement 1/4 ROM Pin BP 2/4 ROM Pin BP 3/4 ROM Pin BP 4/4 ROM Pin BP
BENCH
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 3
DAY 1
Recommended % 79% 79% 79% 79%
Movement +6" SDL +4" SDL +2" SDL -2" SDL

DEADLIFT
Sets 3 3 3 3
Reps 10 10 8 8
Tank Reps 3 2 3 2
Recommended % 68% 70% 72% 74%
Movement Abs/Back Abs/Back Abs/Back Abs/Back

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Raw BP Raw BP Raw BP Raw BP

BENCH
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 4 3.5 3 4
Recommended % 86% 87% 88% 86%
Movement +2" Snatch Grip DL Snatch Grip DL +2" Snatch Grip DL Snatch Grip DL
DEADLIFT
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 3
DAY 2
Recommended % 79% 79% 79% 79%
Movement GM's SSB GM's GM's SSB GM's

SQUAT
Sets 3 3 3 3
Reps 10 10 8 8
Tank Reps 3 2 3 2
Recommended % 68% 70% 72% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Raw DL Raw DL Raw DL Raw DL

DEADLIFT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 4 3.5 3 4
Recommended % 86% 87% 88% 86%
Movement Sumner SQ 3 Sec Pause SQ Sumner SQ 3 Sec Pause SQ

SQUAT
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 3
DAY 3
Recommended % 79% 79% 79% 79%
Movement Close Grip Incline 2 Board + Bands Close Grip Incline 2 Board + Bands
BENCH
Sets 3 3 3 3
Reps 10 10 8 8
Tank Reps 3 2 3 2
Recommended % 68% 70% 72% 74%
Movement Abs/Posterior Abs/Posterior Abs/Posterior Abs/Posterior

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Soft Equipment Soft Equipment Soft Equipment Soft Equipment

BENCH
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%
Movement DB Incline CG Pin Press DB Incline CG Pin Press

DAY 4
BENCH
Sets 3 3 3 3
Reps 10 10 8 8
Tank Reps 3 2 3 2
Recommended % 68% 70% 72% 74%
Movement Bi/Tri/Shoulder Bi/Tri/Shoulder Bi/Tri/Shoulder Bi/Tri/Shoulder

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
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GORILLA WARFARE
INFO Week 5 6 7 8

Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 2.5 2 3
Recommended % 88% 89% 91% 88%
BENCH
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 2
DAY 1
Recommended % 86% 86% 86% 86%
Movement +6" SDL +4" SDL +2" SDL -2" SDL

DEADLIFT
Sets 3 3 3 3
Reps 6 6 5 5
Tank Reps 3 2 3 2
Recommended % 77% 79% 79% 81%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

BENCH
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 2.5 2 3
Recommended % 88% 89% 91% 88%
Movement +2" Snatch Grip DL Snatch Grip DL +2" Snatch Grip DL Snatch Grip DL
DEADLIFT
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 2
DAY 2
Recommended % 86% 86% 86% 86%
Movement GM's SSB GM's GM's SSB GM's

SQUAT
Sets 3 3 3 3
Reps 6 6 5 5
Tank Reps 3 2 3 2
Recommended % 77% 79% 79% 81%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

DEADLIFT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 2.5 2 3
Recommended % 88% 89% 91% 88%
Movement Sumner SQ 3 Sec Pause SQ Sumner SQ 3 Sec Pause SQ

SQUAT
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 2
DAY 3
Recommended % 86% 86% 86% 86%
Movement Close Grip Incline 2 Board + Bands Close Grip Incline 2 Board + Bands
BENCH
Sets 3 3 3 3
Reps 6 6 5 5
Tank Reps 3 2 3 2
Recommended % 77% 79% 79% 81%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
Movement Soft Equipment Soft Equipment Soft Equipment Soft Equipment

BENCH
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%
Movement DB Incline CG Pin Press DB Incline CG Pin Press

DAY 4
BENCH
Sets 3 3 3 3
Reps 6 6 5 5
Tank Reps 3 2 3 2
Recommended % 77% 79% 79% 81%
Movement Bi/Tri/Shoulder Bi/Tri/Shoulder Bi/Tri/Shoulder Bi/Tri/Shoulder

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
69
GORILLA WARFARE
SQUAT Movement Raw SQ Raw SQ Raw SQ WARM-UPS

Sets 3 2 1 SQUAT
Reps 1 1 1 BENCH
Movement 1/4 ROM Pin BP 2/4 ROM Pin BP 3/4 ROM Pin BP
BENCH
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1
DAY 1
Movement +6" SDL +4" SDL +2" SDL

DEADLIFT
Sets 3 2 1
Reps 4 4 3
Tank Reps 3 2 1
Movement Abs/Back Abs/Back Abs/Back

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
Movement Raw BP Raw BP Raw BP

BENCH
Sets 3 2 1
Reps 1 1 1
Tank Reps 2 1.5 1
Movement +2" Snatch Grip DL Snatch Grip DL +2" Snatch Grip DL

DEADLIFT
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1
DAY 2
Movement GM's SSB GM's GM's

SQUAT
Sets 3 2 1
Reps 4 4 3
Tank Reps 3 2 1

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
Movement Raw DL Raw DL Raw DL

DEADLIFT
Sets 3 2 1
Reps 1 1 1
Tank Reps 2 1.5 1
Movement Sumner SQ 3 Sec Pause SQ Sumner SQ

SQUAT
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1
DAY 3
Movement Close Grip Incline 2 Board + Bands Close Grip Incline

BENCH
Sets 3 2 1
Reps 4 4 3
Tank Reps 3 2 1
Movement Abs/Posterior Abs/Posterior Abs/Posterior

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
Movement Soft Equipment Soft Equipment OPENERS MEET DAY!

BENCH

Movement DB Incline CG Pin Press

DAY 4
BENCH
Sets 3 2
Reps 4 4
Tank Reps 3 2
Movement Bi/Tri/Shoulder Bi/Tri/Shoulder

WILDCARD
Sets 5 4
Reps 10 10
Tank Reps 2 2
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GORILLA WARFARE
LOADING PARAMETERS
THE VANILLA GORILLA PROGRAM
GENERAL MOVEMENT & PRIORITY

VANILLA GORILLA PROGRAM
DAY 1 Squat #1 Bench #2 Deadlift #3 Wildcard WC
DAY 2 Bench #1 Deadlift #2 Squat #3 Wildcard WC
DAY 3 Deadlift #1 Squat #2 Bench #3 Wildcard WC
DAY 4 Bench #2 Bench #3 Wildcard WC
LOADING TABLE
VANILLA GORILLA PROGRAM
WEEK
Sets Reps Tank % Sets Reps Tank % Sets Reps Tank % Sets Reps Tank
1 3 1 4 86% 5 5 2 81% 3 10 2 70% 5 15 2
2 3 1 3.5 87% 5 5 2 81% 3 10 2 70% 5 15 2
3 3 1 3 88% 5 5 2 81% 3 8 2 74% 5 15 2
4 3 1 4 86% 5 5 2 81% 3 8 2 74% 5 15 2
5 3 1 3 88% 5 3 2 86% 3 6 2 79% 5 12 2
6 3 1 2.5 89% 5 3 2 86% 3 6 2 79% 5 12 2
7 3 1 2 91% 5 3 2 86% 3 5 2 81% 5 12 2
8 3 1 3 88% 5 3 2 86% 3 5 2 81% 5 12 2
9 3 1 2 91% 5 2 2 88% 3 4 2 83% 5 10 2
10 2 1 1.5 92% 4 2 2 88% 2 4 2 83% 4 10 2
11 1 1 1 94% 3 2 2 88% 1 3 2 86% 3 10 2
12 1 1 3 88% 0 1 2 91% 0 1 2 91% 0 10 2
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GORILLA WARFARE
LOADING PARAMETER TABULAR VIEW EXPLAINED
On the page above is a different view of Movements, Priorities, Loading Protocol,

and graphical view of Volume and Intensity against Weeks. Understanding what is
happening on this page is undoubtedly the most meat and potatoes part of this
book. This data is at the very root of the strength training program. Any possible
variable associated with training and programming is captured here. Combining a
thorough understanding of the Loading Parameters and the Exercise Selection
Table will allow anybody to create an ultra-customized, easily adjustable, and
highly scientific training program.
It is also of great value to understand the graphical portion and the microcycles and
loading patterns. As was discussed earlier, it is important to begin with a high
volume load and taper that load as the meet approaches. Intensity should do the
opposite and increase as the competition nears. A visual representation of these
patterns and cycles is the best way to understand them and observe the magnitude
and timing.
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GORILLA WARFARE
THE GREAT APE PROGRAM
The root of this program is specificity, specificity, specificity! This program will have
you practicing the competition movements more than you ever have. The beauty
of this variation on the Vanilla Gorilla program is the simplicity. Training is 4 times
per week and every day is Squat, Bench, Deadlift or very close variations to the
competition movements. There are only Priority #1 and Priority #2 movements to
make the specificity even higher.
There are still elements of linear progression and heavy singles. The singles
protocol is the same as the Vanilla Gorilla program but the major variance comes
in the Priority #2 movements. Due to the heavier loading and higher specificity, the
volume drops slightly. Instead of 5 working sets, there are 3 working sets and reps
begin at 5s, then 3s, then 2s.
There are no programmed Wildcard movements but it is always encouraged to do

abs a few times a week. Extra work is possible if the athlete feels like it but this
program is extremely challenging. A major advantage of this program is the
simplicity of the gym it requires. All that is needed is a bar, plates, and a rack. The
most confident I have ever felt going into a meet was after a 12 week cycle of the
Great Ape. I practiced the lifts so frequently and was so incredibly in touch with
where my strength was that my motor patterns could have been performed in my
sleep. On the specific program page, I like to use the 4 th day as a speed day using
Priority #1 lifts against bands. These are meant to be relatively light and you should
never come close to grinding a lift here.
Bulleted summary of the Great Ape Program:
73
GORILLA WARFARE
- 12 Weeks
- 4X/Week training
- Priority #2 is linear progression with 3 sets progressing from 5 reps to 2 reps
- Small deload every 4th week
- Macrocycle: Competition or Off-Season Phase
- Mesocycle: Competition in 12 Weeks or building work capacity
- Microcycles:
o 4 Weeks of Strength-Power phase (lots of 5s)
o 4 Weeks of another small Volume Taper, Intensity Ramp, and
Competition Taper
- As a powerlifter it is CRUCIAL to practice the competition specific movements
with heavy weight, exactly as you would in competition. Because of this, the
first three sessions of every week begin with three singles in a competition
specific movement. The fourth day is also another competition practice with
Priority #1 lifts across the board.
- As with all of the Gorilla programs, never go to failure.
- You will likely hit more competition movements during this cycle than you
ever have. Therefore you should enter the meet with the utmost confidence.
- Recommended specific movements are in the table but as with all of the
training templates, these can be tailored to the lifter using the loading tables.
74
GORILLA WARFARE
THE GREAT APE PROGRAM - SPECIFIC MOVEMENTS (WEEK 1 - 4)
INFO Week 1 2 3 4
Movement Raw SQ Raw SQ Raw SQ Raw SQ

SQUAT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 4 3.5 3 4
Recommended % 86% 87% 88% 86%
DAY 1
BENCH
Sets 3 3 3 3
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%
Movement +6" Snatch DL +6" Snatch DL +6" Snatch DL +6" Snatch DL

DEADLIFT
Sets 3 3 3 3
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%

BENCH
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 4 3.5 3 4
Recommended % 86% 87% 88% 86%
Movement Alt. Stance DL Alt. Stance DL Alt. Stance DL Alt. Stance DL

DEADLIFT
DAY 2
Sets 3 3 3 3
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%
Movement Front Squat Front Squat Front Squat Front Squat

SQUAT
Sets 3 3 3 3
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%

DEADLIFT
Sets 3 3 3 3
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%
Movement Sumner SQ Sumner SQ Sumner SQ Sumner SQ

SQUAT
DAY 3
Sets 3 3 3 3
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%
Movement Close Grip BP Close Grip BP Close Grip BP Close Grip BP

BENCH
Sets 3 3 3 3
Reps 5 5 5 5
Tank Reps 3 3 3 3
Recommended % 79% 79% 79% 79%
Movement Raw SQ + Band Raw SQ + Band Raw SQ + Band Raw SQ + Band

SQUAT
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 12 11 10 9
Recommended % 64% 66% 68% 70%
Movement Raw BP + Band Raw BP + Band Raw BP + Band Raw BP + Band

DAY 4
BENCH
Sets 5 5 5 5
Reps 3 3 3 3
Recommended % 64% 66% 68% 70%
Movement Raw DL + Band Raw DL + Band Raw DL + Band Raw DL + Band

DEADLIFT
Sets 5 5 5 5
Reps 3 3 3 3
Recommended % 64% 66% 68% 70%
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GORILLA WARFARE
INFO Week 5 6 7 8

SQUAT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 2.5 2 3
Recommended % 88% 89% 91% 88%
DAY 1
BENCH
Sets 3 3 3 3
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%
Movement +4" Snatch DL +4" Snatch DL +4" Snatch DL +4" Snatch DL

DEADLIFT
Sets 3 3 3 3
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%

BENCH
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 2.5 2 3
Recommended % 88% 89% 91% 88%

DEADLIFT
DAY 2
Sets 3 3 3 3
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%
Movement Olympic Squat Olympic Squat Olympic Squat Olympic Squat

SQUAT
Sets 3 3 3 3
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%

DEADLIFT
Sets 3 3 3 3
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%
Movement 3 Sec Pause SQ 3 Sec Pause SQ 3 Sec Pause SQ 3 Sec Pause SQ

SQUAT
DAY 3
Sets 3 3 3 3
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%
Movement Spoto BP Spoto BP Spoto BP Spoto BP

BENCH
Sets 3 3 3 3
Reps 3 3 3 3
Tank Reps 2 2 2 2
Recommended % 86% 86% 86% 86%
Movement Raw SQ + Band Raw SQ + Band Raw SQ + Band Raw SQ + Band

SQUAT
Sets 5 5 5 5
Reps 2 2 2 2
Tank Reps 11 10 9 8
Recommended % 68% 70% 72% 74%
Movement Raw BP + Band Raw BP + Band Raw BP + Band Raw BP + Band

DAY 4
BENCH
Sets 5 5 5 5
Reps 2 2 2 2
Tank Reps 11 10 9 8
Recommended % 68% 70% 72% 74%
Movement Raw DL + Band Raw DL + Band Raw DL + Band Raw DL + Band

DEADLIFT
Sets 5 5 5 5
Reps 2 2 2 2
Tank Reps 11 10 9 8
Recommended % 68% 70% 72% 74%
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GORILLA WARFARE
Movement Raw SQ Raw SQ Raw SQ WARM-UPS

SQUAT
Sets 3 2 1 SQUAT
Reps 1 1 1 BENCH
Movement 4/4 ROM Pin BP 4/4 ROM Pin BP 4/4 ROM Pin BP
DAY 1
BENCH
Sets 3 2 1
Reps 2 2 2
Tank Reps 1 1 1
Movement +2" Snatch DL +2" Snatch DL +2" Snatch DL

DEADLIFT
Sets 3 2 1
Reps 2 2 2
Tank Reps 1 1 1
Movement Raw BP Raw BP Raw BP

BENCH
Sets 3 2 1
Reps 1 1 1
Tank Reps 2 1.5 1
Movement Alt. Stance DL Alt. Stance DL Alt. Stance DL

DEADLIFT
DAY 2
Sets 3 2 1
Reps 2 2 2
Tank Reps 1 1 1
Movement Front Squat Front Squat Front Squat

SQUAT
Sets 3 2 1
Reps 2 2 2
Tank Reps 1 1 1
Movement Raw DL Raw DL Raw DL

DEADLIFT
Sets 3 2 1
Reps 2 2 2
Tank Reps 1 1 1
Movement Sumner SQ Sumner SQ Sumner SQ

SQUAT
DAY 3
Sets 3 2 1
Reps 2 2 2
Tank Reps 1 1 1
Movement Close Grip BP Close Grip BP Close Grip BP

BENCH
Sets 3 2 1
Reps 2 2 2
Tank Reps 1 1 1
Movement Raw SQ + Band Raw SQ + Band OPENERS MEET DAY!

SQUAT

Movement Raw BP + Band Raw BP + Band

DAY 4
BENCH
Sets 5 5
Reps 1 1
Tank Reps 10 9
Movement Raw DL + Band Raw DL + Band

DEADLIFT
Sets 5 5
Reps 1 1
Tank Reps 10 9
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GORILLA WARFARE
LOADING PARAMETERS
THE GREAT APE PROGRAM

GREAT APE PROGRAM
DAY 1 Squat #1 Bench #2 Deadlift #2
DAY 2 Bench #1 Deadlift #2 Squat #2
DAY 3 Deadlift #1 Squat #2 Bench #2
DAY 4 Squat #1 Bench #1 Deadlift #1
LOADING TABLE
GREAT APE PROGRAM
WEEK
1 3 1 4 86% 3 5 2 81% 0 0 0 0% 0 0 0
2 3 1 3.5 87% 3 5 2 81% 0 0 0 0% 0 0 0
3 3 1 3 88% 3 5 2 81% 0 0 0 0% 0 0 0
4 3 1 4 86% 3 5 2 81% 0 0 0 0% 0 0 0
5 3 1 3 88% 3 3 2 86% 0 0 0 0% 0 0 0
6 3 1 2.5 89% 3 3 2 86% 0 0 0 0% 0 0 0
7 3 1 2 91% 3 3 2 86% 0 0 0 0% 0 0 0
8 3 1 3 88% 3 3 2 86% 0 0 0 0% 0 0 0
9 3 1 2 91% 3 2 2 88% 0 0 0 0% 0 0 0
10 2 1 1.5 92% 2 2 2 88% 0 0 0 0% 0 0 0
11 1 1 1 94% 1 2 2 88% 0 0 0 0% 0 0 0
12 1 1 3 88% 0 1 2 91% 0 0 0 0% 0 0 0
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GORILLA WARFARE
THE GEARED GORILLA PROGRAM
Even though any of the programs can easily be manipulated for the geared or
equipped lifter by using Priority #1 as the equipped movement, this program has
more traditional ingredients of an equipped powerlifters program.
Though the frequency may be slightly higher than an equipped powerlifter is used
to, there are still only 2 movements per week of each of the competition lifts.
The most important aspect for an equipped lifter is absolutely mastering the skill
at using the gear and for this reason, the weekly singles in each lift are still
performed throughout the program as with other Gorilla programs. This time
around they are slightly heavier to adapt the body to heavier weight sooner. There
is also less volume from other lifts so more emphasis can be put on the main lifts
each week.
There are two main movements followed by a Wildcard on Days 1-3, and Day 4 is
purely Wildcard. There are also no Priority #3 movements.
The goal of this program is to help the lifter get used to heavy weight and practicing
with the equipment while building confidence and staying rested to hit strong
singles each week.
Bulleted summary of the Geared Gorilla Program:
- 12 Weeks
- 4X/Week training
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GORILLA WARFARE
- Large deload every 4th week
- Macrocycle: Competition Phase
- Mesocycle: Equipped Competition in 12 Weeks
- Microcycles:
o 4 Weeks of Strength-Power phase and accruing high intensity
o 4 Weeks of another small Volume Taper, Intensity Ramp, and
Competition Taper
- There are only 6 heavy movements each week.
o 3 Equipped Competition movements (building strength + equipment
practice)
o 3 Raw Competition movements (building strength)
80
GORILLA WARFARE
THE GEARED GORILLA PROGRAM - SPECIFIC MOVEMENTS (WEEK 1 - 4)
INFO Week 1 2 3 4
Movement Equipped SQ Equipped SQ Equipped SQ Equipped SQ

SQUAT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 3 3 5
Recommended % 88% 88% 88% 83%
Movement Raw Bench Raw Bench Raw Bench Raw Bench

DAY 1
BENCH
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 5
Recommended % 79% 79% 79% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Equipped BP Equipped BP Equipped BP Equipped BP

BENCH
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 3 3 5
Recommended % 88% 88% 88% 83%
Movement Raw Deadlift Raw Deadlift Raw Deadlift Raw Deadlift

DEADLIFT
DAY 2
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 5
Recommended % 79% 79% 79% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Equipped DL Equipped DL Equipped DL Equipped DL

DEADLIFT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 3 3 3 5
Recommended % 88% 88% 88% 83%

SQUAT
DAY 3
Sets 5 5 5 5
Reps 5 5 5 5
Tank Reps 3 3 3 5
Recommended % 79% 79% 79% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Biceps/Triceps Biceps/Triceps Biceps/Triceps Biceps/Triceps

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Hi Row/Low Row Hi Row/Low Row Hi Row/Low Row Hi Row/Low Row

WILDCARD
DAY 4
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Shoulders X 2 Shoulders X 2 Shoulders X 2 Shoulders X 2

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
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GORILLA WARFARE
INFO Week 5 6 7 8
Movement Equipped SQ Equipped SQ Equipped SQ Equipped SQ

SQUAT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 2 2 2 5
Recommended % 91% 91% 91% 83%
Movement Raw Bench Raw Bench Raw Bench Raw Bench

DAY 1
BENCH
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 5
Recommended % 86% 86% 86% 79%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
Movement Equipped BP Equipped BP Equipped BP Equipped BP

BENCH
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 2 2 2 5
Recommended % 91% 91% 91% 83%
Movement Raw Deadlift Raw Deadlift Raw Deadlift Raw Deadlift

DEADLIFT
DAY 2
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 5
Recommended % 86% 86% 86% 79%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
Movement Equipped DL Equipped DL Equipped DL Equipped DL

DEADLIFT
Sets 3 3 3 3
Reps 1 1 1 1
Tank Reps 2 2 2 5
Recommended % 91% 91% 91% 83%

SQUAT
DAY 3
Sets 5 5 5 5
Reps 3 3 3 3
Tank Reps 2 2 2 5
Recommended % 86% 86% 86% 79%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
Movement Biceps/Triceps Biceps/Triceps Biceps/Triceps Biceps/Triceps

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
Movement Hi Row/Low Row Hi Row/Low Row Hi Row/Low Row Hi Row/Low Row

WILDCARD
DAY 4
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
Movement Shoulders X 2 Shoulders X 2 Shoulders X 2 Shoulders X 2

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
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Movement Equipped SQ Equipped SQ Equipped SQ WARM-UPS

SQUAT
Sets 3 2 1 SQUAT
Reps 1 1 1 BENCH
Movement Raw Bench Raw Bench Raw Bench

DAY 1
BENCH
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
Movement Equipped BP Equipped BP Equipped BP

BENCH
Sets 3 2 1
Reps 1 1 1
Tank Reps 2 1.5 5
Movement Raw Deadlift Raw Deadlift Raw Deadlift

DEADLIFT
DAY 2
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
Movement Equipped DL Equipped DL Equipped DL

DEADLIFT
Sets 3 2 1
Reps 1 1 1
Tank Reps 2 1.5 5
Movement Raw SQ Raw SQ Raw SQ

SQUAT
DAY 3
Sets 5 4 3
Reps 2 2 2
Tank Reps 1 1 1

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
Movement Biceps/Triceps Biceps/Triceps OPENERS MEET DAY!

WILDCARD
Sets 5 4 3 SQUAT
Reps 10 10 10 BENCH
Tank Reps 2 2 2 DEADLIFT
Movement Hi Row/Low Row Hi Row/Low Row

WILDCARD
DAY 4
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
Movement Shoulders X 2 Shoulders X 2

WILDCARD
Sets 5 4 3
Reps 10 10 10
Tank Reps 2 2 2
83
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LOADING PARAMETERS
THE GEARED GORILLA PROGRAM

GEARED GORILLA PROGRAM
DAY 1 Squat #1 Bench #2 Wildcard WC
DAY 2 Bench #1 Deadlift #2 Wildcard WC
DAY 3 Deadlift #1 Squat #2 Wildcard WC
DAY 4 Wildcard WC Wildcard WC Wildcard WC
LOADING TABLE
GEARED GORILLA PROGRAM
WEEK
1 3 1 3 88% 5 5 3 79% 0 0 0 0% 5 15 2
2 3 1 3 88% 5 5 3 79% 0 0 0 0% 5 15 2
3 3 1 3 88% 5 5 3 79% 0 0 0 0% 5 15 2
4 3 1 5 83% 5 5 5 74% 0 0 0 0% 5 15 2
5 3 1 2 91% 5 3 2 86% 0 0 0 0% 5 12 2
6 3 1 2 91% 5 3 2 86% 0 0 0 0% 5 12 2
7 3 1 2 91% 5 3 2 86% 0 0 0 0% 5 12 2
8 3 1 5 83% 5 3 5 79% 0 0 0 0% 5 12 2
9 3 1 2 91% 5 2 1 91% 0 0 0 0% 5 10 2
10 2 1 1.5 92% 4 2 1 91% 0 0 0 0% 4 10 2
11 1 1 5 83% 3 2 1 91% 0 0 0 0% 3 10 2
12 1 1 3 88% 0 1 1 94% 0 0 0 0% 0 10 2
84
GORILLA WARFARE
THE CLASSIC CHIMP PROGRAM
This program is my take on the classic Western style of training and true linear
periodization. I spent nearly all of my high school and college years doing this
program or a close variation of it. I put the most strength and size on my body from
this program.
Not only is this program excellent for strength, it is also incredible when it comes
to adding mass and preparing an athlete for sports. It is all around a superb strength
program.
The frequency is performing the lifts just once per week and doing three heavy
movements each day that relate to the most specific movement. This program is
great for those looking to focus on one movement each day so they can really focus
and get excited about SQUAT DAY, BENCH DAY, and DEADLIFT DAY. The first
movement is Priority #1, the second movement is Priority #2, and the third
movement is Priority #3 followed by some Wildcard movements.
Though there are three days of heavy, serious training, the 4th day can be used as a
fluff or fun day to build up the arms and shoulders or hit any other body part you
want.
When it comes to a program looking to tackle size, strength, and performance, this
is the go-to choice.
Bulleted summary of the Geared Gorilla Program:
- 12 Weeks
- 4X/Week training
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GORILLA WARFARE
- All Priority lifts follow the same linear progression from 8 reps to 2 reps
- Higher emphasis on volume with Priority #1 movements
- Medium deload every 4th week
- Macrocycle: Off-Season phase
- Mesocycle: Muscle building and power development
- Microcycles:
o 4 Weeks of very high volume and hypertrophy building
o 4 Weeks of a small volume taper and high power phase
o 4 Weeks of another small volume taper, intensity ramp, and strength
realization
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GORILLA WARFARE
THE CLASSIC CHIMP PROGRAM - SPECIFIC MOVEMENTS (WEEK 1 - 4)
INFO Week 1 2 3 4

Sets 5 5 5 5
Reps 8 7 6 5
Tank Reps 4 3 2 5
Recommended % 70% 74% 79% 74%
Movement Pin SQ Pin SQ Pin SQ Pin SQ

SQUAT
Sets 3 3 3 3
Reps 8 7 6 5
Tank Reps 4 3 2 5
DAY 1
Recommended % 70% 74% 79% 74%
Movement Good Morning Good Morning Good Morning Good Morning

SQUAT
Sets 3 3 3 3
Reps 8 7 6 5
Tank Reps 4 3 2 5
Recommended % 70% 74% 79% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%

BENCH
Sets 5 5 5 5
Reps 8 7 6 5
Tank Reps 4 3 2 5
Recommended % 70% 74% 79% 74%
Movement 3/4 Pin BP 3/4 Pin BP 3/4 Pin BP 3/4 Pin BP

BENCH
Sets 3 3 3 3
Reps 8 7 6 5
Tank Reps 4 3 2 5
DAY 2
Recommended % 70% 74% 79% 74%
Movement CG Incline BP CG Incline BP CG Incline BP CG Incline BP

BENCH
Sets 3 3 3 3
Reps 8 7 6 5
Tank Reps 4 3 2 5
Recommended % 70% 74% 79% 74%
Movement Tris/Shoulders Tris/Shoulders Tris/Shoulders Tris/Shoulders

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%

DEADLIFT
Sets 5 5 5 5
Reps 8 7 6 5
Tank Reps 4 3 2 5
Recommended % 70% 74% 79% 74%
Movement +4" DL +4" DL +4" DL +4" DL

DEADLIFT
Sets 3 3 3 3
Reps 8 7 6 5
Tank Reps 4 3 2 5
DAY 3
Recommended % 70% 74% 79% 74%
Movement Snatch Grip DL Snatch Grip DL Snatch Grip DL Snatch Grip DL

DEADLIFT
Sets 3 3 3 3
Reps 8 7 6 5
Tank Reps 4 3 2 5
Recommended % 70% 74% 79% 74%

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Bi/Tri Bi/Tri Bi/Tri Bi/Tri

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%

WILDCARD
DAY 4
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
Movement Shoulders Shoulders Shoulders Shoulders

WILDCARD
Sets 5 5 5 5
Reps 15 15 15 15
Tank Reps 2 2 2 2
Recommended % 60% 60% 60% 60%
87
GORILLA WARFARE
INFO Week 5 6 7 8

Sets 5 5 5 5
Reps 5 5 3 3
Tank Reps 3 2 1 5
Recommended % 79% 81% 88% 79%
Movement Pause SQ Pause SQ Pause SQ Pause SQ

SQUAT
Sets 3 3 3 3
Reps 5 5 3 3
Tank Reps 2 3 4 5
DAY 1
Recommended % 81% 79% 81% 79%
Movement Front Squat Front Squat Front Squat Front Squat

SQUAT
Sets 3 3 3 3
Reps 5 5 3 3
Tank Reps 2 3 4 5
Recommended % 81% 79% 81% 79%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

BENCH
Sets 5 5 5 5
Reps 5 5 3 3
Tank Reps 3 2 1 5
Recommended % 79% 81% 88% 79%

BENCH
Sets 3 3 3 3
Reps 5 5 3 3
Tank Reps 2 3 4 5
DAY 2
Recommended % 81% 79% 81% 79%
Movement Spoto BP Spoto BP Spoto BP Spoto BP

BENCH
Sets 3 3 3 3
Reps 5 5 3 3
Tank Reps 2 3 4 5
Recommended % 81% 79% 81% 79%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

DEADLIFT
Sets 5 5 5 5
Reps 5 5 3 3
Tank Reps 3 2 1 5
Recommended % 79% 81% 88% 79%

DEADLIFT
Sets 3 3 3 3
Reps 5 5 3 3
Tank Reps 2 3 4 5
DAY 3
Recommended % 81% 79% 81% 79%
Movement Barbell Row Barbell Row Barbell Row Barbell Row

DEADLIFT
Sets 3 3 3 3
Reps 5 5 3 3
Tank Reps 2 3 4 5
Recommended % 81% 79% 81% 79%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

WILDCARD
DAY 4
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%

WILDCARD
Sets 5 5 5 5
Reps 12 12 12 12
Tank Reps 2 2 2 2
Recommended % 66% 66% 66% 66%
88
GORILLA WARFARE

Sets 5 5 5 5
Reps 3 2 2 1
Tank Reps 3 2 1 5
Recommended % 83% 88% 91% 83%
Movement Pin SQ Pin SQ Pin SQ Pin SQ

SQUAT
Sets 3 3 3 3
Reps 3 2 2 1
Tank Reps 3 2 1 5
DAY 1
Recommended % 83% 88% 91% 83%
Movement Good Morning Good Morning Good Morning Good Morning

SQUAT
Sets 3 3 3 3
Reps 3 2 2 1
Tank Reps 3 2 1 5
Recommended % 83% 88% 91% 83%

WILDCARD
Sets 5 4 3 3
Reps 10 10 10 10
Tank Reps 2 2 2 2
Recommended % 70% 70% 70% 70%

BENCH
Sets 5 5 5 5
Reps 3 2 2 1
Tank Reps 3 2 1 5
Recommended % 83% 88% 91% 83%

BENCH
Sets 3 3 3 3
Reps 3 2 2 1
Tank Reps 3 2 1 5
DAY 2
Recommended % 83% 88% 91% 83%
Movement CG Incline BP CG Incline BP CG Incline BP CG Incline BP

BENCH
Sets 3 3 3 3
Reps 3 2 2 1
Tank Reps 3 2 1 5
Recommended % 83% 88% 91% 83%

WILDCARD
Sets 5 4 3 3
Reps 10 10 10 10
Tank Reps 2 2 2 2
Recommended % 70% 70% 70% 70%

DEADLIFT
Sets 5 5 5 5
Reps 3 2 2 1
Tank Reps 3 2 1 5
Recommended % 83% 88% 91% 83%
Movement -2" DL -2" DL -2" DL -2" DL

DEADLIFT
Sets 3 3 3 3
Reps 3 2 2 1
Tank Reps 3 2 1 5
DAY 3
Recommended % 83% 88% 91% 83%
Movement Snatch Grip DL Snatch Grip DL Snatch Grip DL Snatch Grip DL

DEADLIFT
Sets 3 3 3 3
Reps 3 2 2 1
Tank Reps 3 2 1 5
Recommended % 83% 88% 91% 83%

WILDCARD
Sets 5 4 3 3
Reps 10 10 10 10
Tank Reps 2 2 2 2
Recommended % 70% 70% 70% 70%

WILDCARD
Sets 5 4 4 4
Reps 10 10 10 10
Tank Reps 2 2 2 2
Recommended % 70% 70% 70% 70%

WILDCARD
DAY 4
Sets 5 4 4 4
Reps 10 10 10 10
Tank Reps 2 2 2 2
Recommended % 70% 70% 70% 70%

WILDCARD
Sets 5 4 4 4
Reps 10 10 10 10
Tank Reps 2 2 2 2
Recommended % 70% 70% 70% 70%
89
GORILLA WARFARE
LOADING PARAMETERS
THE CLASSIC CHIMP PROGRAM

CLASSIC CHIMP PROGRAM
DAY 1 Squat #1 Squat #2 Squat #3 Wildcard WC
DAY 2 Bench #1 Bench #2 Bench #3 Wildcard WC
DAY 3 Deadlift #1 Deadlift #2 Deadlift #3 Wildcard WC
DAY 4 Wildcard WC Wildcard WC Wildcard WC
LOADING TABLE
CLASSIC CHIMP PROGRAM
WEEK
1 5 8 4 70% 3 8 4 70% 3 8 4 70% 5 15 2
2 5 7 3 74% 3 7 3 74% 3 7 3 74% 5 15 2
3 5 6 2 79% 3 6 2 79% 3 6 2 79% 5 15 2
4 5 5 5 74% 3 5 5 74% 3 5 5 74% 5 15 2
5 5 5 3 79% 3 5 3 79% 3 5 3 79% 5 12 2
6 5 5 2 81% 3 5 2 81% 3 5 2 81% 5 12 2
7 5 3 1 88% 3 3 1 88% 3 3 1 88% 5 12 2
8 5 3 5 79% 3 3 5 79% 3 3 5 79% 5 12 2
9 5 3 3 83% 3 3 3 83% 3 3 3 83% 5 10 2
10 5 2 2 88% 3 2 2 88% 3 2 2 88% 4 10 2
11 5 2 1 91% 3 2 1 91% 3 2 1 91% 3 10 2
12 5 1 5 83% 3 1 5 83% 3 1 5 83% 0 10 2
90
GORILLA WARFARE
ACKNOWLEDGEMENTS
I would first and foremost like to thank my parents for raising me with good values,
giving me every opportunity to succeed growing up, and editing this book.
Dan & Jen Gaudreau for getting me involved in powerlifting and teaching me good
habits early.
Mike Tuchscherer for opening my eyes to scientifically approaching training.
Chad Wesley Smith for inviting me to be part of the Juggernaut Family and helping
me grow in this industry.
Dan Onishuk and the Promera Sports Family for the support for so many years.
Pete Alaniz & Isiah Tijerina and the Titan Family for being brothers in this sport and
keeping my body healthy.
The best training partners Ive had, starting with my Dad. Marc Schiechl and Zac
Newnam from Colorado. Bill Collins and Derek Lang from Wyoming. Brandon
Stevens, Matt Taylor, and Chris Thompson from Oklahoma.
91
GORILLA WARFARE

Blaine Sumner - Gorilla Warfare

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This book is not intended as a substitute for the medical advice of physicians.

All Rights & Liabilities Reserved By Gorilla Squad, LLC

Blaine Sumner can be reached via email

THE THREE POWER LIFTS22

GORILLA WARFARE SYSTEM...36

WHAT YOU NEED IN YOUR GYM TO GET STRONGER44

THINGS I WISH I KNEW WHEN I STARTED...47

VANILLA GORILLA PROGRAM..62

GREAT APE PROGRAM..73

GEARED GORILLA PROGRAM...79

CLASSIC CHIMP PROGRAM.85

WHO IS THIS BOOK FOR?

I grew up in Conifer, Colorado

I have trained myself and learned

I was always very active

I continued getting bigger and was

I reported to my Senior football season at 335

When I began brainstorming ideas for this

Improving your performance as an athlete is a 3-legged stool. These legs are

1. Static Warm Up:

2. Dynamic Warm Up:

Low Leg Side Raise

Dunking a 904 lb. squat in knee sleeves at the 2015 IPF

Approaching the bar with confidence and aggression is

After you have set up and are

After the final dip, its time to

Setup The first part of

Simply put, bring the bar to your

Once you have paused the bar

The deadlift is the final piece in the

Once you are setup

Sumo vs. Conventional There

Simplistic, old school, linear periodization;

I am not a nutritionist, dietician, or doctor and dont claim to have an academic

Squat: Shoes, knee sleeves/wraps, singlet, undergarment, belt, squatting t-shirt,

Bench: Shoes, singlet, t-shirt, wrist wraps.

Deadlift: Shoes, socks, singlet, belt, baby powder.

Miscellaneous: Ammonia, water, chalk, attempt card.

Selecting Openers and Attempts

Selecting 2nd and 3rd attempts is

One of my favorite sayings is Failing to prepare, is preparing to fail. Learning to

Before you read this section

1. Emphasize Technique Over Weight: This is a perfect example of something

2. Be Patient: To reach the top in any sport, particularly powerlifting and

4. Save the Ego: There is

Play around in this iron game

Left and right knee

Wildcard: What some describe as assistance or accessory work I call Wildcard

Microcycle: This is an extremely specific timeframe. It can be as specific as a certain

Exercise Selection: Understanding the General Movement vs. Specific Movements

REP X INTENSITY LOADING TABLE

When I first began trialing programs on myself in 2004, there seemed to be a

Bulleted summary of the Vanilla Gorilla Program:

SQUAT Movement SQUAT #1 SQUAT #1 SQUAT #1 SQUAT #1

Movement BENCH #2 BENCH #2 BENCH #2 BENCH #2

Recommended % 79% 79% 79% 79%

Movement DEADLIFT #3 DEADLIFT #3 DEADLIFT #3 DEADLIFT #3

Movement 2X WILDCARD 2X WILDCARD 2X WILDCARD 2X WILDCARD

Movement BENCH #1 BENCH #1 BENCH #1 BENCH #1

Movement DEADLIFT #2 DEADLIFT #2 DEADLIFT #2 DEADLIFT #2

Recommended % 79% 79% 79% 79%

Movement SQUAT #3 SQUAT #3 SQUAT #3 SQUAT #3

Movement 2X WILDCARD 2X WILDCARD 2X WILDCARD 2X WILDCARD

Movement DEADLIFT #1 DEADLIFT #1 DEADLIFT #1 DEADLIFT #1