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dylbert

Having been lazy fcuk the past two years with a few failed attempts to get back to regular training I though it about time I got my sh1t together. I’ve been following a novice powerlifting program the past while and seeing how long I can get away with linear progression. I done weightlifting for 5 years but don’t have much experience in the deadlift and bench, I’m enjoying the learning process. The plan is to keep this program going for as long as I make progress, I might look into entering a PL competition some time later this year.

This was training day 2 of this week.

Back Squat – 3 x 3 @ 92.5kg
Bench Press (paused) – 4 x 3 @ 57.5kg
Deadlift – 2 x 5 @ 122.5kg
Barbell Rows – 3 x 8 @ 60kg

The program prescribed a RPE of 6-7 for all lifts but the bench and DL’s felt more so I think I’ll repeat the weights next week, could be just the Christmas excesses catching up with me

Alf Veedersane

Welcome back!

How come you've switched from weightlifting? You used be quite decent at it, from memory?

Definitely do a comp!

dylbert

Alf Veedersane wrote: »

Welcome back!

How come you've switched from weightlifting? You used be quite decent at it, from memory?

Definitely do a comp!

Cheers!
I move house and the gym I used to train at isn't convenient to get to anymore, I'm using the gym in the local community centre now and while its dead handy, just around the corner, it's not set up for weightlifting.


Any advice on competing, what federation and competition would suit a novice?

Alf Veedersane

dylbert wrote: »

Cheers!
I move house and the gym I used to train at isn't convenient to get to anymore, I'm using the gym in the local community centre now and while its dead handy, just around the corner, it's not set up for weightlifting.


Any advice on competing, what federation and competition would suit a novice?

I only know the IPF, to be honest, but the comps are well run and enjoyable (I've found).

There is a fairly big range of abilities in any weight class so it won't be a case of a heap of very strong chaps with big totals and you. That's how I thought it might be before I first did a comp.

Just to give you an idea, here's the IPF calendar for 2019:

http://www.irishpowerliftingfederation.com/calendar

Anything marked 'open entry' is open to anyone. From novices to national team members and everyone in between. There are 4 opens so far. I'd be surprised if there wasn't another slotted in somewhere down the line.

You can join the 'IrishPF Discussion Group' on Facebook if you want to hear any announcements etc about comps.

Enjoyed my first one so much I went back for a few more and still enjoying it. Good support for everyone from the crowd as well

dylbert

Tuesday 8th of January.

Squats - 3 x 4 @ 95kg

Bench - 4 x 4 @ 60kg (paused)

Deadlift - 3 x 4 @ 127.5kg

Had a bit of a head cold so felt a bit flat today, was a bit of a struggle, should have done OHP too but I had enough after the deadlifts.

dylbert

13/1/18

Decided to try some moderately heavy singles today to see where I'm at.

Squat,
40kg x 2 x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 1
105kg x 1
110kg x 1

Squats felt grand, 110kg felt heavy but form was pretty solid.

Bench (paused)
30kg x 2 x 5
40kg x 5
50kg x 3
60kg x 1
65kg x 1
70kg x 1

My bench sucks, needs a lot of work, I can't figure out my grip width.

Deadlift,
40kg x 5
60kg x 4
80kg x 2
100kg x 1
110kg x 1
120kg x 1
130kg x 1
137.5kg x 1

Deadlifts felt solid enough.

Barbell Rows,
60kg x 2 x 8

Happy enough, not great numbers but just wanted to feel some heavy reps again.

dylbert

14/1/19

A - Back Squat
1 x 6 @ 62.5kg
4 x 6 @ 57.5kg

B - Incline Bench
2 x 6 @ 40kg

C - EZ Bar Curls
3 x 15 @ 30kg

D - Tricep Pushdowns
3 x 15 @ 20kg

E - Lat Pulldown
3 x 15 @ 35kg

dylbert

16/1/19

A - Spoto Press
6 x 4 @ 45kg

B - Deadlift
1 x 6 @ 100kg
5 x 6 @ 92.5kg

C - Block Pull Deadlift
2 x 6 @ 80kg

D - Hamstrings

arccosh

stupid question....

1x6 etc... 1 set 6 reps?

been doing weights and usually stick to the 4 sets 6 reps principle .... but been looking around at other plans...

but trying to guage weights for 4x6 (4 sets) would be different compared to 6x4 (6 sets)

dylbert

arccosh wrote: »

stupid question....

1x6 etc... 1 set 6 reps?

been doing weights and usually stick to the 4 sets 6 reps principle .... but been looking around at other plans...

but trying to guage weights for 4x6 (4 sets) would be different compared to 6x4 (6 sets)

Yep, 1 set of 6. To put it simply you train higher reps at lighter weights to build muscle (hypertrophy) and sets of less reps but more weight to build strength. Programs usually start with a period of muscle building (high reps) and then transition to a strength period (low reps).

dylbert

18/1/19

A - Back Squat
4 x 6 @ 52.5kg

B - Pin Squats (parallel)
3 x 6 @ 45kg

C - Bench Press
1 x 6 @ 42.5kg
4 x 6 @ 40kg

D - OH Press
3 x 6 @ 30kg

E - Face Pulls

F - Skull Crushers

That's week one done of a two week transition to a new program, reps increase to 8's next week then I think to 10's for the foreseeable future :eek:

Alf Veedersane

Ugh.

I do quite like looking at a block of training and seeing the compounds, especially, drop in reps

dylbert

22/1/19

A - Back Squats
1 x 8 @ 67.5kg
4 x 8 @ 62.5kg

These were a bit gassy but otherwise OK, trying to get through them with minimum rest to work on the aul aerobic capacity.

B - Incline Bench
2 x 8 @ 45kg

Feeling a bit of a pinch in the left shoulder, gonna have to do some extra work for it.

C - Biceps
3 x 15 @ EZ Bar + 10kg

What weight is an EZ Bar? I'm guessing 10kg?

D - Tricep Push Down
3 x 15 @ 30kg

E - Lat Pulldown
3 x 15 @ 35kg

F - Snatch Grip DL
3 x 15 @ 50kg

Alf Veedersane

Usually about 7.5 - 8.5kg for an EZ bar (~4ft)

dylbert

24/1/19

A - Spoto Press
4 x 8 @ 50kg

B - Deadlift
1 x 8 @ 105kg
5 x 8 @ 97.5kg

C - Hamstrings (Leg Curl)
3 x 12 @ 25


26/1/19

A - Bench
1 x 8 @ 45kg
4 x 8 @ 42.5kg

B - Squat
4 x 8 @ 60kg

C - OHP
3 x 8 @ 32.5kg

D - Pin Squats
3 x 8 @ 50kg

E - Rear Delt Rope Pulls
3 x 12 @ 3

F - Skullcrushers

dylbert

28/1/19

First day of hypertrophy block, I'd be lying if I said I wasn't scared!


A - Squat
1 x 10 @ 72.5kg
4 x 10 @ 65kg

B - Incline Bench
2 x 10 @ 47.5kg (was meant to be RPE 7 but I completely overshot)

C - Biceps
3 x 15 @ some kinda weight (numbers on the dumbells are worn off, I'm guessing 10kg)

D - Tricep Push Downs
3 x 15 @ 35

E - Lat Pull Down
3 x 15 @ 40

F - Snatch Grip DL
3 x 15 @ 52.5kg

Alf Veedersane

You're coming from a reasonable level of volume anyway so you'll be fine.

Last few hypertrophy blocks I've done have been after training for a competition so I could barely spell 'volume' let alone recover from it.

Lat pulldowns followed by snatch-grip DLs though...*shudder*

dylbert

31/1/19

A - Spoto Press
4 x 10 @ 50kg

B - Deadlift
1 x 10 @ 95kg
5 x 10 @ 87.5kg

C - Block Pull
2 x 10 @ 80kg

D - Hamstrings (Leg curl)
3 x 15 @ 30kg



2/2/19

A - Bench
1 x 10 @ 47.5kg
4 x 10 @ 42.5kg

B - Squat
4 x 10 @ 62.5kg

C - Press
3 x 10 @ 30kg

D - Pin Squat
3 x 10 @ 52.5kg

E - Rear Delts (Face pulls)
3 x 15

F - Skull crushers
3 x 15

dylbert

4/2/19

A - Squat
1 x 10 @ 75kg
5 x 10 @ 70kg

B - Incline Bench
2 x 10 @ 45kg

C - DB Bicep Hammer Curls
3 x 15 @ 10kg

D - Tricep Push Downs
3 x 15 @ 25

E - Lat Pull Down

F - Snatch Grip DL
3 x 15 @ 55kg


6/2/19

A - Spoto Press
4 x 10 @ 52.5kg

B - Deadlift
1 x 10 @ 97.5kg
6 x 10 @ 90kg

I was meant to do block pulls and hamstring work today too but after 70 reps of deadlifts I was beat, think I need to start training 4 days a week to spread the volume out a bit and make the sessions shorter.

Bench is starting to feel a lot better, think I'm finally finding my technique. Squats felt real good this week too.