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P.I.A

PIA's Powerlifting Journey

159 posts in this topic

Sorry for no-post:

this week has been crazy.

Training as of monday, thursday, and sunday.

1 WEEK

1 day (Monday)

1. Bench press 50% 5Х1, 60% 4Х2, 70% 3Х2, 80% 3Х6 (37)
2. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3. Bench press 50% 5Х1,60% 5Х1,70% 5Х5 (35)
4. Flat dumbbells “flies” 10Х5.
5. Squat 55% 5Х1,65% 4Х1,75% 3Х5 (24)
5. ”Good mornings” (standing) 5Х5.
Total: 126 lifts

3 day (Wednesday)

1. Deadlift 50% 4Х1,60% 4Х2,70% 3Х2,80% 3Х5.(33)
2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85% 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60% 8Х1,55% 10Х1,50% 12Х1 (80)
3. Flat dumbbells “flies” 10Х5.
4. Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4 (30)
5. Squats “Scissors” 5+5Х5.
6. Abs 10Х3.
Total: 143 lifts

5 day (Friday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5 (34)
2. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х6 (31)
3. Dips 6Х5.
4. Squat 50% 5Х1,60% 5Х2,70% 4Х4 (31)
5. French press 10Х5.

6. Pendlay Rows 8X4
7. ”Good mornings” (seated) 5Х5.
Total: 96 lifts

Total in a week: 286 lifts


 

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idk how I missed this, but that's a hell of a workout.

 

You're doing your whole damn body every other day... be careful to not overtrain.

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idk how I missed this, but that's a hell of a workout.

 

You're doing your whole damn body every other day... be careful to not overtrain.

The cool thing about this program is that the high volume allows me to not overtrain. I do lots of sets, not a lot of reps. The volume allows me to maintain a high intensity. Plus I try and get as much quality sleep as humanly possible and I eat around 3000-3500+ Kcals a day. Its allllll about that recovery. Thanks for the caution though! 

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push that weight bro!

Thanks man, i've been trying hard for the past month and a half to get after it. The consistency is great! And I feel twice as strong as I have in the past. I have been greasing the groove when it comes to proper form, But my upper-middle back strength seems to allude me as my form breaks when I hit the concentric portion of my back squat. So to remedy it, i've been killing the rows and the "good mornings" 

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This is my cousins husband.  We have always just called him "Big Jim".   Keep in mind he is 50yrs old.  He competes in world competitions for his age group and has won championships.  He was invited to a Redskins camp and was cut.

 

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Thanks man, i've been trying hard for the past month and a half to get after it. The consistency is great! And I feel twice as strong as I have in the past. I have been greasing the groove when it comes to proper form, But my upper-middle back strength seems to allude me as my form breaks when I hit the concentric portion of my back squat. So to remedy it, i've been killing the rows and the "good mornings" 

 

form is important, but when you're going heavy, sometimes form goes out the window.  i focus more on form during warmup sets and cooldown sets

 

you are probably way farther along than me, so take that advice for what its worth

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This is my cousins husband.  We have always just called him "Big Jim".   Keep in mind he is 50yrs old.  He competes in world competitions for his age group and has won championships.  He was invited to a Redskins camp and was cut.

 

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form is important, but when you're going heavy, sometimes form goes out the window.  i focus more on form during warmup sets and cooldown sets

 

you are probably way farther along than me, so take that advice for what its worth

Sage advice! Thats how it seems to go anyway haha. Thanks for the advice though, I take it where I can get it. For me, my form is what keeps my joints healthy, I used to sling the steel, but it took a toll out on my elbow and my right knee. So, I cleaned up my form, worked the assistance work hard, and supplemented my diet with Omegas and vitamins/ glucosamine & condroitin and, Viola, joint pain gone! I'm going to invest in some knee wraps very soon.  

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i've always been a fan of 2-4 lifting or 4-4 lifting whenever possible

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