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P.I.A

PIA's Powerlifting Journey

159 posts in this topic

todays training: I hit a training PR in both back squat and Bench press!!!! 

 

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х2, 90% 1Х3 (26)
2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3. B-O rows 10X3/ Supine rows 8X3
4. Push ups on the floor with weight (hands wider then shoulders) 10Х5.
5. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
6. ”Good mornings” (standing) 5Х5.
Total: 76 lifts

 

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

I havent heard of those splits! Or maybe I have, but in a different name.

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I havent heard of those splits! Or maybe I have, but in a different name.

 

those are timed lifts.   2 count lift, 4 count lower, or 4 count lift, 4 count lower, or 4 count lift, 2 count lower.

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those are timed lifts.   2 count lift, 4 count lower, or 4 count lift, 4 count lower, or 4 count lift, 2 count lower.

Ahhh ok. I do something to that manner when I bench in competition. 2 down, 1-1000 hold, explode up. But ill have to try that when my program rolls over! Thanks!

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yeah its just another way to mix things up.  i've been doing the explode lift lately too

 

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yeah its just another way to mix things up.  i've been doing the explode lift lately too

From what i've experienced, that explosion is hard to train. The elastic rebound that you have to teach the body just plain sucks. It just wrecks my triceps. 

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that's a good thing.   i really have to work hard to end up sore now.

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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" 

 

I was using T-bar rows for my back. I bulked up there quick.

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I was using T-bar rows for my back. I bulked up there quick.

My gym stupidly got rid of its T-bar Machine. 

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