WARNING – This post is solely discussing lifting/gym/fitness – If you don’t like it, leave now – You were warned.
Pick it up, put it down – The essentials of powerlifting, sadly it’s not all that simple, or least when trying to be better than average. Starting out simple, my lifts are a 175kg Squat, 120kg Bench and a 234kg Deadlift all at under 75kg (Junior). Where it gets a bit more complicated is – A) Getting here, B) Moving forward.
I’ve ran only one program designed by somebody else, everything else i’ve done is off the back of my own designs. For me, all the conventional programs lack the same thing, volume. I’m the crazy bastard that doesn’t want to leave the gym, that’ll train 6days a week for at least 2 hours, i’ll squat, deadlift and many variations of both all in one session.
A sample session for me will be:
Deadlift 4by5. 3. 2. 2
Paused Squat 3by3
Deficit Deadlift 2by8
Bent over row 4by8-10
Underhand pulldown 3by12
Neutral grip pulldown 3by15
Leg Extensions 3by12-15
Bicep curls 2by15
You see my point, the squats alone can take up to an hour. So my issue now is how do I progress. I hit the intensity, I hit the volume, the frequency, so what’s left?
Sadly this all means a refresh of training methods, going back to basics, a 3 day split and build back up, giving me a chance to work with new variables. An idea that freaks me out because that means 4 rest days in a week! Not my style.
Regardless, I’m a little stuck in this and with ambitious goals in mind (Squat 210, Bench 140, Deadlift 250) I have little choice in the matter. If anyone reading has experience at this, please do get in touch! Any advice is always welcomed.
Getting to where I am has only really taken 18 months, but quite honestly hitting somewhat of a plateau recently after some serious progression.
My approach is rather .. blunt? You see there are periodisation approaches, phases, speed work, rep work, RPE scales, percentage based work, conjugate methods, cube training and all the bloody rest. My approach? Go in, lift heavier. I don’t care if that’s your assistance lift, your 8 rep max, your bent over row or the close grip bench you neglect, just go in there and beat SOMETHING.
Okay yes this has it’s issues, for instance if you want to be a bit of a bitch and say ‘I can’t beat a PR each session’ then fine you’re right, but mostly because you have a shit attitude. Realistically there is always something to beat, take the bench as a foundation, there is paused/close/banded/chains/pin/touch/floor press/incline/spotto/axle bar/slingshot and go and then very rep arrangement of those too! Let’s be honest, your excuse is invalid.
This will get you a damn long way for quite some time. But! Then you hit the wall I have, where things get technical, and if you are anything like me, you don’t want to just do any old method, time is valuable. So now I’m reading anything and everything hoping to get this right! So again, advice is welcomed!
Anyway, if I figure it out for me, I’ll be sure to update you! Though I still take on clients for programming,as it seems to be easier helping others than myself (I’m a difficult one).
Aspire to Inspire.