Tag Archives: Powerlifting

Training Update – Last 4 weeks

So, I won’t go into all of the details of each session, but I’ve remained consistent.  The last four weeks were three weeks of triples (starting at 3×3 with 85% of my training max, adding 5 pounds and one set each week).  Everything went well, and I seem to be making progress.

Last week was a planned deload.  I backed off a bit more than I should have, but it was a good week to take a bit of a break.

This next wave/block/mesocycle is all singles.  The first week is 95% of my training max for 3×1, adding one set and 5 pounds each week.  As always, if I feel good on the last set, I’ll do more reps.

I’ll post today’s squat workout shortly.  If I can get back into the habit, I’ll start posting each session again.


Training Plan Update

After withdrawing from the RPS meet, I decided to revisit and revamp my training.  While Conjgate/Westside is a ton of fun, I wasn’t staying consistent enough, and I wasn’t getting the results on my lifts I wanted.  My bench was progressing well, but squat and deadlift were stalled.  I was getting better at the Max Effort exercises and at box squats, but that didn’t transfer over to my competition lifts.

That’s not the fault of the training, it’s my implementation and execution.

So about a month ago, I redesigned my training program.  Here it is.

I still have an eight day week, training every other day (that may change to a seven day week at some point).  The four days are Squat, Bench, Deadlift, and a second Bench day (where I’ll do a bench variant).  I do a squat of some sort on deadlift day after pulling. Training is set up in three week cycles with a deload fourth week if necessary.

The cycles are set up based on percentages of a training max, and increase in volume and intensity over the three weeks.  There is a five, three, and one rep cycle, and typically I will rotate fives and threes, with an occasional cycle of singles (a good opportunity to work in my gear). All assistance work is done in 3-5 sets of 3-10 reps.

The best way to explain it is to post the first cycle of training. Continue reading


Max Effort Bench, 4/1/15

Pretty good day.  I’ve adjusted my attitude a little, and the idea that I need to earn my way back to the platform seems to resonate.  Of course, it’s only been one day.

Revers Band Bench Press (light bands hanging from pegs)

2×15 @ 45

135×3

185×3

225×3

245×3

265×3

275×3

295×3

315×3

335×1

355×1

360×1

Incline DB Press

2×15 @ 60

Pulldown

4×8 @ 150

Face Pull

4×10 @ 150

Pressdown

2×15, 1×10 @ 120


Squats, 3/31/15

Tried on my Metal IPF V-Type to do some squatting today.  It’s tough to get the legs on, but I can do it.  I can’t get both straps up, and didn’t have any help, so squatted with the straps down.  Worked up to a pretty easy 405 single after not squatting for about a month, so that’s OK.

Struggled to hit depth in the suit, and it’s pitching me forward a bit.  When I used a box, I was falling on to the box.  That’s a signal that my hamstrings and glutes are a weak link.  My lower back is also fried.

After that, called it a day.

I’m re-evaluating the meet.  I’m a month away, and I’m not really prepared.  I don’t know my gear, and my raw lifts aren’t where they need to be after having such an inconsistent training cycle.  Frankly, I don’t feel like I’ve earned the right to be there and take up a spot.  Maybe my attitude will change after a few good training sessions.  I’ll decide by the end of the week, most likely.

Assuming I stay healthy, I am still planning on the USAPL MD State Championships in late November, assuming they set a date soon enough for me to plan for it (often the MD USAPL meets are announced 8 weeks in advance or less.)


Dynamic Effort Bench, 3/4/15

Got to the gym tired and hungry, but got there.  Not my best day, but we’ll take it.

Warmup

Shoulder complex, stretching, GHR situps

Bench press

2×15 @ 45

95×3

135×3

135+1chain x 3

8×3 @ 185+1chain.  three grips, less than a minute between each of the 8 sets.  Speed was OK, but not awesome.

Football Bar press

45+1chain x 5

135+1chain x 5

3×3 @ 185+1chain.  This is going backwards.  Not sure why.

T-Bar rows

45×8

100×8

115×8

125×8

135×8

Land Mine presses

2×15 @ 35

band pressdowns (light band) superset with hammer curls (45’s)

2×12


Dynamic Effort Squat/Dead 3/2/14

Good day today.

Warmup

Modified Agile 8, finding collars

Box Squat

2×6 @ 45

95×2

135×2

185×2

225×2

225+2chain x 2

245+2chain x 2

8×2 @ 265+2chain.  Really felt good today.  Fast. about a minute between sets.

275+2chain x 1

315+2chain x 1

335+2chain x 1

Deadlift

135×3

225×1

6×1 @ 295 about 30 seconds between sets

45 degree hypers

2×15

Side Bends

2×10 @ 45

Reverse hypers

2×8 @ 140


Max Effort Squat/Dead 2/27/15

Not my best day, but I’m not sure what to do to fix my pulling.

Warmup

Modified agile 8

Deadlift off 4″ blocks (conventional)

135×5

185×3

225×3

275×3

315×3

335×3

355×1

365×1

385×1

405xmiss

405×1

I should be able to pull more than this.

RDL

45×5

135×5

225×5

235×5

245×5

Leg press

2pps x 15

3pps x 15

3×15 @ 3pps+10

Pull thru superset with pull down abs

2×10 @150, 2×12 @ 150


Dynamic Effort Bench, 2/25/15

I really hate getting up at 4:30.  Alas, I’m home by 9 with three meals eaten, and I’ve got a full day ahead of me.  (Coffee will be my friend today).

Felt great again this morning.  Also saw one of the most stupid things, ever.  Some fitness/bodybuilding girl (I could tell by her Flag nor Fail hoodie) had the reverse hyper loaded with 180 pounds – I thought that was odd, given that’s a ton of weight for a little person.  Then she proceeded to double a strong band around the swing arm from the front of the machine, step into the band and put it around her hips, and then did what I guess was a good morning, but the net resistance was the band against her hips, which maybe moved two inches. I considered asking her what she thought she was doing (I get asked why I’m using chains), but I was afraid I might laugh or make a face, so I used the 45 degree hyper instead.

Warmup

Incline situps and 45 degree hypers

Shoulder complex

Stretching

Bench Press

2×15 @ 45

95×3

135×3

135+1chain x 3

3×8 @ 185+1chain.  3 grips, less than a minute between sets. Fast and strong.

225+1ch x 1

255+1ch x 1

280+1ch x 1  This is getting pretty close to max effort work, but I wanted to best the 275+chain from last week.

Football Bar Press

45×5

135×5

135+1ch x 5

3×4 @ 190+1ch

Barbell t-bar row

5×8 @ 95

Land Mine shoulder press

2×15 @ 30

Band Pressdown superset with hammer curls

2×15 (light band, 40’s)


Dynamic Effort Squat/Dead, 2/24/15

Had to get this one in early, as we both have busy days today.  I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.

Warm Up

Stretching, mobility, putting on my shoes

Box Squat

2×5 @ 45

95×3

135×2

185×2

225×2

245+1chain x 2

8×2 @ 255+2chain.  One minute between sets, felt fast and strong.  Didn’t work up, because I was pressed for time.

Deadlift

135×3

225×1

8×1 @ 285.  About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.

45 degree hypers

2×10

Side Bends

2×10

Had to quit there.  Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.


Max Effort Bench, 2/19/15

Moved this up a day, because I actually do have to work sometimes, and tomorrow is one of those times.

Warmup

Shoulder complex, shoulder stretching, setting up the rack, looking for collars.

Incline Close Grip Press

2×5 @ 45

95×3

135×3

155×3

175×3

195×3 (PR)

205×3 (PR)

225×1

235×1

240×1 (PR)

The 235 was a grind, but since the goal is to break a record, I added more weight, and got it.  The weight flies off my chest, it’s the lockout where I stall.

Fat Bar Bench Press

135×5

3×6 @ 230

Pullups

7 sets of 4

Band face pull

2×15 with a light band

Band pull aparts

2×10 with a mini band

DB Extensions

2×8 @ 30

Pullover Machine

2×12 @ 70


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