Jump to content
  • Welcome!

    Register and log in easily with Twitter or Google accounts!

    Or simply create a new Huddle account. 

    Members receive fewer ads , access our dark theme, and the ability to join the discussion!

     

PIA's Powerlifting Journey


P.I.A

Recommended Posts

For my first real thread, I thought I would provide a detailed look into my goal to compete in a powerlifting competition. I haven't decided what meet I will be competing at. But for right now I will be just documenting and tracking my progress from the beginning until I compete later next year when I return home from good ol' Afghanistan. A little about me, male. 5' 8" 185 lbs or about 85 kg. My goal is to compete in the 181 class. 

*exclaimer*  I don't really mind if anyone reads this thread or not as it is mainly a way to keep accountable and track my progress. 

 

I will post my daily training following a 3 day weekly split (Monday, Wednesday, Friday and /or saturday depending on how my friday goes. 

Feel free to comment! I love the sport and can't wait to compete! 

 

 

 

WOOOOO raise this junk from the dead. No apologies here. Life got in the way! 

 

new updates! 

BW: 201 screw the 181 class!!!!!

 

 

Link to comment
Share on other sites

I am currently training on the Sheiko 29 program. Its considered a beginner program form the Sheiko series but its one hell of a challenge. The training volume on the program is insane and definately not for the inexpierenced. I have lifted and trained ever since my freshman year of highschool but have decided to get serious about training for a competition just about a month ago. I am just starting week 4 of the first month (kind of an awkward place to start keeping track). 

 

Mondays training: 

 

1 day (Monday)

 

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)

2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)

3.Flat dumbbells “flies”10Х5.

4.Dips 8Х5.

5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)

6.”Good mornings” (standing) 5Х5.

7. Pedlay Rows 8x4

Total: 80 lifts

For those confused, this was just recently translated from the original russian. 8x4 doesn't mean 8 sets of 4, it means 4 sets of 8.

 

 

Link to comment
Share on other sites

Making sure I'm reading it right - you're doing squats twice for a total of 50 reps?

Interesting take, I guess.

I've never heard of this program but I will definitely check it out.

Thats correct! This program has some of the highest volume ive ever expeirenced. theres a whole series. 29 through 37. 

Link to comment
Share on other sites

Tonights training: 

 

3 day (Wednesday)

 

1. Deadlift with ****** grip 50% 3Х1, 60% 3Х2, 70% 3Х2, 75% 2Х4...(23)

2. Bench press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 3Х2, 75% 4Х1, 70% 5Х1, 65% 6Х1, 60% 7Х1, 55% 8Х1, 50% 9Х1... (65)

3. Deadlift 50% 4Х1, 60% 4Х1, 70% 3Х2, 80% 3Х6... (32)

4. Flat dumbbells “flies”10Х5.

5. Squats “Scissors” (lunges) 5+5Х5.

6. Abs weighted 10Х3.

Total: 120 lifts

 

tonight I wasn't feeling to great but pause repped a training PR on my Bench press. Not alot of food today but I am enjoying a good meal late at night after my training session. 

Link to comment
Share on other sites

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


 

Link to comment
Share on other sites

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! 

Link to comment
Share on other sites

Archived

This topic is now archived and is closed to further replies.


  • PMH4OWPW7JD2TDGWZKTOYL2T3E.jpg

  • Topics

  • Posts

    • https://www.espn.com/nfl/draft/bestavailable
    • https://www.pff.com/news/draft-the-best-remaining-players-ahead-of-day-3
    • Per PFF: 1. CB Jermod McCoy, Tennessee Volunteers McCoy's medical evaluations will be critical, but based on his measurables and 2024 tape, he profiles as a first-round talent with shutdown potential in press-man coverage. 2. CB Keith Abney II, Arizona State Sun Devils Abney's lack of length and top-tier athleticism may limit him to zone schemes, but his competitiveness and run-defense mentality make him a valuable rotational defensive back with starter potential. 3. CB Keionte Scott, Miami (FL) Hurricanes Scott is a tone-setter in run defense with a physical mentality. His zone coverage is adequate, but man coverage limitations may restrict his role. 4. WR Skyler Bell, Connecticut Huskies Bell looked uncoverable at times against his level of competition in his final season and, despite below-average size and athleticism, produced like a top-100 prospect as a productive slot receiver. 5. WR Bryce Lance, North Dakota State Bison Lance dominated FCS competition as a versatile “X” receiver. He moves well for his size and pairs that with reliable contested-catch production, giving him a strong case as an early Day 3 pick with the potential to develop into a contributing NFL receiver. 6. ED Joshua Josephs, Tennessee Volunteers Josephs has an appealing blend of size and explosiveness but must improve his technique and anticipation to reach his potential. 7. ED Dani Dennis-Sutton, Penn State Nittany Lions Dennis-Sutton projects best as a 3-4 defensive end with some 4-3 flexibility. His length and size are clear strengths, though his agility in space is more limited. With ascending play, he could be drafted higher than his current tape suggests. 8. DI Gracen Halton, Oklahoma Sooners Halton is an undersized, versatile defensive lineman who wins with quickness, effort and movement skills. His lack of strength can be an issue, but he fits well in multiple or movement-based fronts. 9. HB Mike Washington Jr., Arkansas Razorbacks Washington brings alluring size, straight-line speed and yards-after-contact potential as a power back, but also noticeably good vision and footwork to be a potential early-down back in a committee in a man- or gap-scheme run game. 10. WR Elijah Sarratt, Indiana Hoosiers Sarratt may profile as a below-average athlete for an NFL “X” receiver, but there is still plenty to like in his game. His strong hands, coordination and determination at the catch point — combined with his constant competitiveness — give him starter potential as an outside WR2 in offenses that value jump-ball opportunities. 11. WR Deion Burks, Oklahoma Sooners Burks' size and production do not clearly point to a future NFL contributor, but his athleticism and strength make him difficult to dismiss. He offers intriguing upside as an explosive slot receiver, though he may not fit every scheme. 12. DI Darrell Jackson Jr., Florida State Seminoles Jackson is a massive, powerful defensive tackle with imposing physical traits. When his hand usage is right, he can be dominant, but inconsistency in technique and processing limits his impact. He remains a high-upside prospect. 13. C Connor Lew, Auburn Tigers Lew is a technically sound center with excellent leverage, balance and posture. His consistent fundamentals allow him to win positioning battles, though he can struggle against top-end power due to his lighter build. His upside is high given his age and technique. 14. LB Kyle Louis, Pittsburgh Panthers Louis is an undersized linebacker who projects best as a versatile space defender. In the right role, he can be an impact nickel player thanks to his explosiveness and coverage ability. 15. S Kamari Ramsey, USC Trojans Ramsey provides versatility with the ability to play both safety spots and the slot, particularly in two-high looks. His lighter build and good — but not elite — athleticism cap his ceiling. 16. CB Chandler Rivers, Duke Blue Devils Rivers logged 3,186 defensive snaps across four seasons at Duke and allowed just one touchdown in coverage in 2025, with a sub-85.0 passer rating when targeted for the third straight year. He earned a 90.7 PFF grade in 2024 before taking a step back in 2025. Over the past three seasons, he has been flagged just four times while playing more than 70% of his snaps on the outside. 17. C Sam Hecht, Kansas State Wildcats Hecht delivered a strong 2025 campaign, earning an 80.3 PFF overall grade that ranked fourth among centers. He brings a balanced profile, ranking 10th in PFF run-blocking grade (77.7) while holding up adequately in pass protection. Across 759 snaps, he allowed just seven pressures, with zero sacks and zero quarterback hits, and committed no penalties. 18. CB Devin Moore, Florida Gators Moore is an appealing Day 2 prospect with a strong blend of length, speed and ball skills for press-man coverage, though his injury history could impact his draft position. 19. G Jalen Farmer, Kentucky Wildcats Farmer put together a solid but unspectacular 2025 season, earning a 69.8 PFF overall grade that ranked 93rd among guards. His best work came in pass protection, where his 72.4 PFF pass-blocking grade ranked 256th, while his 67.4 run-blocking grade ranked 113th. Across 818 snaps, he allowed 14 pressures, including three sacks and no quarterback hits, and committed one penalty. 20. ED LT Overton, Alabama Crimson Tide Overton fits best as a 3-4 defensive end with inside-out versatility. He can contribute in a 4-3 as a power end, but his lack of bend and stride length limits his ability to consistently threaten the edge. 21. QB Garrett Nussmeier, LSU Tigers Nussmeier brings NFL bloodlines and a polished, foundational approach to the position, traits that fuel his confidence as a vertical pocket passer. However, his average arm strength and below-average stature could create challenges for his aggressive, gunslinging style at the next level. 22. DI Rayshaun Benny, Michigan Wolverines Benny earned a 79.3 PFF grade in 2025, ranking 62nd among 887 qualifying interior defenders. He posted a 68.5 pass-rush grade (161st) and an 83.5 run-defense grade (35th). His production leaned toward run defense, with a clear disparity between phases. 23. S Genesis Smith, Arizona Wildcats Smith has intriguing size and athletic traits for a single-high role, but inconsistency with physicality and play strength limits his reliability. 24. HB Jonah Coleman, Washington Huskies Coleman may not have the flashy athleticism of a fan-favorite RB1, but his game is efficient, powerful and translatable to NFL success, specifically behind zone-blocking schemes where he can gain momentum and one-cut into rushing lanes. He also brings plus third-down reliability as a receiver and pass protector. 25. LB Keyshaun Elliott, Arizona State Sun Devils Elliott has shown flashes as a downhill player, with effectiveness as a run defender and blitzer, but his below-average frame helps explain his limitations in coverage. He earned PFF grades of 67.8 in 2024 and 67.5 in 2025, which reflect a steady but unspectacular profile. His struggles in coverage may limit his role at the next level, though he still offers some starting upside in the right situation. 26. S Zakee Wheatley, Penn State Nittany Lions Wheatley is a long, springy athlete best suited for single-high roles. His slender build can be exposed in the box, but he offers strong range and coverage ability in space. 27. CB Malik Muhammad, Texas Longhorns Muhammad is a decorated cornerback from one of the nation's best secondaries, and his size and pedigree point to starting potential at the next level, particularly in a zone-oriented scheme. He earned PFF grades of 78.5 in 2023, 71.7 in 2024 and 70.8 in 2025. His lighter frame and limited disruptiveness remain concerns and may factor into evaluations despite the overall profile. 28. TE Michael Trigg, Baylor Bears Trigg may have one of the widest ranges of outcomes in the 2026 class. At his best, his vertical athleticism and contested-catch ability suggest top-50 potential, but inconsistencies with technique and focus create volatility in his projection. 29. DI Dontay Corleone, Cincinnati Bearcats Corleone, known as “The Godfather,” was one of the most dominant run defenders in 2022, using his size and strength to control the line of scrimmage. His performance has declined in recent seasons, and his 2024 medical history adds some concern. He offers rare quickness for a nose tackle and can control blockers despite shorter arms, though his pass-rush impact remains limited. He projects as a traditional 3-4 nose tackle. 30. T Dametrious Crownover, Texas A&M Aggies Crownover stands out for his massive frame at 6-foot-7 and 319 pounds with over 35-inch arms, which should earn him a look at the next level. However, he must translate those physical traits more consistently in pass protection to reach his potential. He earned a 58.4 pass-blocking grade in 2025 and allowed two sacks, two hits and 23 hurries across 428 pass-blocking snaps. 31. ED Anthony Lucas, USC Trojans Lucas has an NFL-ready frame and good overall athleticism for his size, but he does not consistently win quickly enough to project as a full-time edge rusher. His length and strength give him versatility across the front in odd schemes. 32. LB Deontae Lawson, Alabama Crimson Tide Lawson is undersized but experienced and quick. He projects as a rotational linebacker with some starting potential. 33. DI Kaleb Proctor, Southeastern Louisiana Lions Proctor, No. 111 on PFF’s Big Board, offers an unusual profile given his size and level of competition, but his explosiveness and pass-rushing ability stand out. His 2025 production supports that evaluation, as he earned an 86.5 PFF grade and generated 39 pressures, including nine sacks, four hits and 26 hurries. His performance against LSU in particular highlights his upside and reinforces his case as a potential late-round value. 34. CB Will Lee III, Texas A&M Aggies Lee, No. 114 on PFF’s Big Board, offers an intriguing developmental profile, as his size, length and leaping ability translate to strong ball skills. He earned a 66.5 PFF grade in 2025 after a stronger 76.2 mark in 2023, and he recorded eight pass breakups in each of the past two seasons. His run defense, tackling and penalty discipline remain areas for improvement, but the physical tools and ball production point to late-round value. 35. G Billy Schrauth, Notre Dame Fighting Irish Schrauth’s career included injury setbacks, but his play on the field showed a high level of performance for Notre Dame. He earned an 82.7 pass-blocking grade and a 73.1 run-blocking grade in 2025, and he did not allow a sack or a hit while surrendering just two hurries across 213 pass-blocking snaps. His game features strong pad level, a firm anchor in pass protection and good grip strength, though balance and foot speed present some limitations. The overall profile supports projection as a starting-caliber interior lineman. 36. WR Brenen Thompson, Mississippi State Bulldogs Thompson’s elite speed and big-play ability will draw interest, but his below-average size and inconsistent contested-catch rate complicate his projection. He ran a 4.26 40-yard dash, which ranks in the 100th percentile at the position, along with a 2.53-second 20-yard split in the 93rd percentile. In 2025, he caught 57 of 87 targets for 1,054 yards and six touchdowns, averaging 2.77 yards per route run and 4.3 yards after the catch per reception
×
×
  • Create New...