Q&A with Greg Doucette - National Level Competitor

[MuSuLPhReAk]

Greg is a top level powerlifter and bodybuilder. He has competed naturally for years and held some of the lift records. He also competes at the bodybuilding nationals.

He has a pretty extensive record for competitions over the years. Here is the profile I have done for him on the site.

Greg Doucette (http://www.canadabodybuilding.com/forums/showthread.php?t=14104)

[natenator]

awesome! looking forward to what he can share with us.

[MuSuLPhReAk]

Are you doing the nationals this year?

[btufts]

how's the torn lat g

[Andre Gregoire]

Looking forward to reading this.

[gregdoucette]

The smallish tear in the right lat at the insertion on the humerous is only going to hold me back 2 weeks. I still trained the left side of my back the last 2 workouts. The only contest I am doing for sure this year is the pro powerlifting event in Toronto June 12th where I am planning to break the world record for my weight as part of their federation.

[natenator]

have you ever worked with a contest prep coach for any of your shows or has it always been you?

[Delt King]

Another question Greg, the training styles seem very different with bodybuilding and powerlifting and obviously you've done both types of competitions relatively close together, would you say you train differently than most powerlifters?

[gregdoucette]

Ive never had anyone ever tell me what to eat just consistent reserach and experimentation.

I do what I like to call power bodybuilding where I focus on the 3 powerlifting movements on 3 seperate days and simply perform the lifts for higher reps then powerlifters. SO instaed of doing sets of 3 or 5 I do sets of 10 or more. This alwys me to train the best of both worlds. WHne a powerlifting meet approaches I jsut increase the weight and decrease the reps.

[btufts]

What kind of split do you do Greg? Whether it's training for powerlfting or bbing do you train any different?

[Andre Gregoire]

When dieting do you prefer to do low carbs, carb cycling, medium carbs?

[benP]

Hey Greg, was just looking through an old inside fitness magazine and saw this ad which I thought was pretty cool. "Pound for pound strongest body builder in the world." haha that sounds pretty bad ass.

http://img405.imageshack.us/i/74052890.jpg/

[ubcpower]

Hey Greg,
thanks for taking the time to do this. Ive been following you and a fan since the old CJM days. Question, as far as bench press goes, Im teaching right now so I like to get in the gym before school starts at around 6am. There is often no one to spot me except 50 year old women. So any ideas how I can really push myself on the bench without a spot? I was thinking about setting up the safety pins in the squat rack? Only issue is you can not quite come all the way down to touch.
Any ideas appreciated.

[gregdoucette]

What kind of split do you do Greg? Whether it's training for powerlfting or bbing do you train any different?

Its a 4 on no days off split. I only take a dya off if I need it none are sceduled in

I split it up like this
chest shoulder tri
quads hams
back
bicep calfs

not necessarilly in that order

[gregdoucette]

When dieting do you prefer to do low carbs, carb cycling, medium carbs?

I go med carbs at the start of the diet and I gradually lower as the contest nears. Its never what I would call low carb. I need carbs to train. I eat a low fat mod carb high protein diet.
Protein of 350g or more
carb 200
fat 30ish

around 3000 at the start of diet 2500 near the end along with cardio

[gregdoucette]

Hey Greg, was just looking through an old inside fitness magazine and saw this ad which I thought was pretty cool. "Pound for pound strongest body builder in the world." haha that sounds pretty bad ass.

Photo was taken in 2006 wish they would start using my most recent photos since I am alot better.
current issue of Inside fitness I have 3 pics at the section "Man in the Mirror taken in 2007 2 weeks before nationals.

Hoping to keep that title in check in terms of lbs 4 lbs worlds strongest bodybuilder. Just benched 500 lbs paused raw and I am competing in the pro bench contest June 12 in Toronto.

[gregdoucette]

Hey Greg,
thanks for taking the time to do this. Ive been following you and a fan since the old CJM days. Question, as far as bench press goes, Im teaching right now so I like to get in the gym before school starts at around 6am. There is often no one to spot me except 50 year old women. So any ideas how I can really push myself on the bench without a spot? I was thinking about setting up the safety pins in the squat rack? Only issue is you can not quite come all the way down to touch.
Any ideas appreciated.

I teach as well but always train after school. Too bad ur gym bench does not have a safety bar those are great. Id say that ur gonna have to jsut train bench till ur clsoe to failure and save the sets to failure for other exercises liek hammer strength. I always start with bench pressing inclugin board presses and then finish with hammer strength afterwards. I trained pin presses and hatted them

[benP]

Hey Greg, was just looking through an old inside fitness magazine and saw this ad which I thought was pretty cool. "Pound for pound strongest body builder in the world." haha that sounds pretty bad ass.

Photo was taken in 2006 wish they would start using my most recent photos since I am alot better.
current issue of Inside fitness I have 3 pics at the section "Man in the Mirror taken in 2007 2 weeks before nationals.

Hoping to keep that title in check in terms of lbs 4 lbs worlds strongest bodybuilder. Just benched 500 lbs paused raw and I am competing in the pro bench contest June 12 in Toronto.

Holy ****, I have that issue and when I saw you (didn't know it was you at the time) I was like **** that guy looks amazing. Congratulations on all your success and good luck competing June 12.

[gregdoucette]

http://www.youtube.com/watch?v=RMwZTqjMkcY

[gregdoucette]

http://www.youtube.com/watch?v=0HNkEVbT8r4

[gregdoucette]

http://www.youtube.com/watch?v=ouBkm-MGwqM

[Ritch]

Very good physique, would have rahter of seen you do the actual benching though.

[gregdoucette]

The actual benching videos are posted there look back a few posts.

[Ritch]

Crap! That`s some serious strength.

[Sandwiches]

http://www.youtube.com/watch?v=ouBkm-MGwqM

looking good

[ubcpower]

http://www.youtube.com/watch?v=RMwZTqjMkcY

thats gross, well done

[Dragon1911]

nice lifts

[Andre Gregoire]

Greg, how much cardio do you think a natural BB can get away with doing without losing too much muscle?

[natenator]

FYI: congrats on your bench record this past weekend.

[physique]

congrats Greg. you did the lift with ease.

[ubcpower]

Hey Greg,
Any chance you could give us an example of a sample shoulder workout (bodybuilding focused)?
I want to try something new the next 1-2 months.
Take care

[MuSuLPhReAk]

Picked up an issue of Inside Fitness. Saw your pics in the article. Good stuff Greg and congrats on the success you're having.

[Knuckles28]

Greg, regarding Bench press. I'm tring to get stronger at bench and lift more weight,any tips on how to lift heavier? Techniques etc...?

[gregdoucette]

"Hey Greg,
Any chance you could give us an example of a sample shoulder workout (bodybuilding focused)?
I want to try something new the next 1-2 months.
Take care"


For shoulders I almost always do 4 overhead pressing exercises like hammer strength for example but I vary the machine all the time and I dont use the same machine for all 4 exercises and after that I like to do 4 sets of side laterals to always focus on building wide delts. rep range is around 12 for over head pressing and 15-20 for side laterals.
I do shouders after chest and triceps after shoulders.

[Knuckles28]

Greg, regarding Bench press. I'm tring to get stronger at bench and lift more weight,any tips on how to lift heavier? Techniques etc...?

Any help for me Greg??

[Andre Gregoire]

Greg, I would like your opinion on what is the best strategy for a natural guy offseason.

Did you do any cardio?

How big of a caloric surplus do you recommend?

Did you cycle calories or keep them the same?

How much weight do you attempt to gain on a weekly or monthly basis?

Thanks!

[gregdoucette]

Greg, regarding Bench press. I'm tring to get stronger at bench and lift more weight,any tips on how to lift heavier? Techniques etc...?

simple tip for increasing the bench increase ur lockout strength by using boards to decrease the range of motion while training bench following ur regular benhc training. using boards will help get used to lifting heavy weights for more reps and once u go for a max it will feel lighter in ur hands.

[btufts]

greg, how do you stay so sexy all year around? do you ever get tired of it?

[gregdoucette]

"Greg, I would like your opinion on what is the best strategy for a natural guy offseason.

Did you do any cardio?

How big of a caloric surplus do you recommend?

Did you cycle calories or keep them the same?

How much weight do you attempt to gain on a weekly or monthly basis?

Thanks!"

Avoid doing any running. Less cardio is very important because once u start dieting again u need to have somewhere to go. If ur already doing an hour offseason ud need 2 hours precontest. I do 10 min of cardio a day even whne I am being lazy jsut to keep my heart healthy.

I recomend a very small calorie surplus. In general I tell people to eat as little as possible and still have plenty of energy to train good and not feel deprived. the leaner u are offseason the more muscle ull hold whne dieting. I go by this strategy even today. I do not want to bulk up in order to add muscle. I would rather a slow consisten build in muscle which is far easier to maintain.
Try to gain as little weight as possible after a show. Its like I tell everyone after the show is over keep dieting so u do not ballon up and allow ur metabolism to get back to normal.

[btufts]

and when are we going to get this chest destruction day going?

[ubcpower]

Hey Greg,
I am in the last 2 months of a summer diet. Diet is in check, training and cardio sessions are faltering a little with lack of energy/exhaustion. I was wanting to create my own pre workout stack using the compounds available from TSupplements. At my disposal are:

Caffeine tabs
L-Carnitine
Green Tea Extract
Hoodia
AAKG
L-Arginine

Can you suggest which ones to use , if any, for a little jolt? I do realize its all cardio/diet.
Dossages?
I want to stay away from Clen and Ephedrine. Thanks

[gregdoucette]

if u can u should use them all. I use abotu a million different things, seems to help every bit of help we can get is a good idea.

[ubcpower]

Hey greg,
what are your thoughts on cardio in the offseason or while bulking?
how often, what type, duration?
thnk you sir

[gregdoucette]

i try to keep cardio in off season as low as possible while still maintaining a certain level of fitness. I typically do 10 minutes as a warm up burning over 200 cals at the minimum.

[Knuckles28]

Doucette sets world powerlifting mark
Halifax’s Greg Doucette set a record earlier this month at the World Powerlifting Congress powerlifting and bench press championships in Idaho.

Competing in the 90-kilogram raw bench press event, Doucette had a record lift of 228.5 kg.

Doucette also won for best overall in the bench press, squat and dead lift with 791 kg.

Raw powerlifters only wear a lifting belt for competition. Specialized suits and wrist and knee wraps are not allowed.

Congrats Greg, i took this from todays Halifax Herald..

[gregdoucette]

thanks, i had a good meet

[gregdoucette]

http://www.youtube.com/watch?v=O4Fut4eoItg

[gregdoucette]

http://www.youtube.com/watch?v=azz11E6MOU4

[Feenom]

Hi Greg. Great lifts. I have a question. I'm stuck at my max bench for awhile now. Do you have any suggestions besides gaining more weight to increase my max bench?

[gregdoucette]

Sure use board presses; It is incorporated for 2 main reason. It helps increase your triceps and lockout strength allowing you to blast through sticking points. Secondly it allows you to consistently handle heavier loads while remaining in a rep range conducive to muscle growth. The Using boards in training allows you to both get bigger and stronger synergistically. This is the key to long term gains in both size and strength.

[declan]

I noticed you have a wider grip when benching, is that what you are comfortable with or you practiced it to decrease the range of motion? Are there advantages or disadvantages in using it?

[brody.parker]

Greg, when you say use boards, you mean placing them on your chest correct?

[gregdoucette]

i place boards under my shirt on my chest. wide grip more chest and less range of motion. Close grip more triceps greater range of motion. I always grip within 32 inches which is the limit used in powerlifting competitions.

[gregdoucette]

http://www.youtube.com/watch?v=okp7e3HVT2Y

[Feenom]

Sure use board presses; It is incorporated for 2 main reason. It helps increase your triceps and lockout strength allowing you to blast through sticking points. Secondly it allows you to consistently handle heavier loads while remaining in a rep range conducive to muscle growth. The Using boards in training allows you to both get bigger and stronger synergistically. This is the key to long term gains in both size and strength.

Thanks Greg. Going to give this a try.

[ubcpower]

http://www.youtube.com/watch?v=okp7e3HVT2Y

Awesome stuff greg....how many breaths are you taking in that entire set there...looks like you hold your breath quite a bit?

[gregdoucette]

http://www.powerliftingwatch.com/node/17470

[gregdoucette]

I try to breath when I am benching for a max effort rep bench as little as possible.

[gregdoucette]

in the IPF in the 90 kg class I had a pr raw total of 727.5. At wpc worlds in september i totaled 790 kg with a 562 sqaut 503 bench and 685 deadlift.

Currently my raw lifts are bench 525 with a pause, squat 600 below paralel and deadlift 708 for a double. I compete in 4.5 weeks and am expecting to total 850 kg while still at 90 kg.

[maxpower]

in the IPF in the 90 kg class I had a pr raw total of 727.5. At wpc worlds in september i totaled 790 kg with a 562 sqaut 503 bench and 685 deadlift.

Currently my raw lifts are bench 525 with a pause, squat 600 below paralel and deadlift 708 for a double. I compete in 4.5 weeks and am expecting to total 850 kg while still at 90 kg.

Impressive lifts Greg!
Curious what your diet looks like as you prepare for a power lifting meet...in terms of macros and calories...is it any different from how you would normally eat in the off season? You going to be around over the holidays?

Rick

[gregdoucette]

Off season easting and powerlifting eating is there same. There is no off season. I still eat better then 99% of the lifters I know dieting or not. Right now Im around the 4500 to 5500 calorie range but was at about 4000 for a while but decided to add on a few lbs in order to lift more weight now that i have a 24 hour weigh in instead of a 2 hour weigh in. I eat 400 grams of protein a day and low fat everything. I am not sure when but I will be in yarmouth at some point. Well have to get a workout in prefereably bench.

[bigdaddydrew123]

notice your grip is wide,what do you see most powerlifters use for grip width,iwas shown powerlifting technique which is elbows in close to your lats with a med grip,but could never master that.is wide bbing grip unusual in plifting

[gregdoucette]

Most powerlifters grip max width for the bench to decrease range of motion. Max width is 32" not all markers on bars are marked at 32" so u gotta be carefull.

[bigdaddydrew123]

thanx im a friend of rrrollla if your in sj id like to get some tips on deads ive never done the sumo type but im gonna try them next work out

[bigdaddydrew123]

tried sumu style felt awkward as hell,killed hams up high,have you always done them and if you switched how did it feel for u

[gregdoucette]

i did both style from the get go. I found conventional more natural but got strogner on sumo much faster as my low back was the limiting faxtor in my deadlift. So now I do only sumo as when i do conventional my low back gets worked out way to much., its already worked out to much as is. i do squats and that is hard on the low back as well.