So I finally gave into training with the group of powerlifters at my gym. The reasons why I haven’t been training with them is they only train 3 days a week and don’t train using the conjugate system so It made it really hard for me to match my workouts with theirs. I decided having dedicated experienced training partners will hopefully pay off more in the end than the training I’ve been doing myself. As a result my training will now be set up using prilipens table with pretty high volume and high frequency to accomodate training during their training days.
Mar. 9
Sumo Deads
135xsome
225x5
275x5
315x3
365x3
405x3
435x4x4
455x1x4
4inch conv. def +80lbs chain
315x8x1
Chest Supported Row
2psx10
3psx4x10
GHR
4x10
Mar. 10
Warmup
Squats
barx10
95x2x5
135x5
185x5
235x5x6
Bench
barx10
95x2x5
135x5
185x5
225x5
275x5x5
DB Incline
90lbsx4x8
Facepulls
minibandx100
Mar. 12
squat
barx2x10
135x5
225x5
275x3
315x3
365x2x4
285x2x4
405x4
425x3 +2rep PR
SSB Squats
155x5
205x5
245x8
265x8
285x8
Mar.13
Squats
barx2x10
135x5
225x5
275x5
315x5x5
Paused Deads
225x8
315x5x6
RDLs
315x8
365x6,6,5
Hanging Legs Raises
3x12
Rollouts
2x15
Mar. 14
Bench
135x5
225x5
285x3
315x4x4
330x4 +3rep PR
Shirt Work
Mar. 15
Floorpress
barx2x10
95x5
135x5
185x5
225x5
265x4x5
Squat
135x5
225x5x6
Mar. 16
Sumo Deads
135x5
225x5
275x5
315x5
365x3
405x3
455x3
475x2x3
495x3 +2 rep PR
505x2
455x5
Chest Supported Rows
2ppx10
3ppx10
3pp+15x3x10
22ppx20
LayingHamstring Curls
80lbsx4x10
Mar. 17
Box Squat
barxx10
135x5
225x5
275x5
325x5x5
Block Pulls 2inch below knees
405x5
455x3x3
Bench
135x10
185x5
225x5x6
Facepulls
minibandx100
Bodyweights around 177lbs, gonna be competing as an 83kg at Nationals. Way more competition, can’t wait.
Mar. 19
Squats
135xsome
225x5
305x5
365x3
395x3
415x4x3
SSB Squats
155x6
205x6
245x6
275x6
295x6
Mar. 20
Squats
barx10
135x5
225x5
275x5
345x5x5
Sumo Deads
135x5
225x5
335x4x6
Hanging Leg raises
4x10
Rollouts
1x20
Mar. 21
Bench
95xsome
135x5
185x5
225x5
255x3
285x3
315x3
335x4x3
345x2
345x1 paused easy
Homemade Slingshot
365x5
385x3
315x10 PR
Hammerstrength Incline
2pps 3x10
Rear Delt flies
25lbsx3x12
Mar. 23
Deadlifts
135x5
225x5
315x5
365x3
405x3
455x2
495x2
515x2
515x1
525x1
365+80lbs chain 10x1
SSB Wide stance low box
155x6
205x6
245x6
275x6
Mar. 24
Incline Bench
barx10
95x5
135x5
185x5
215x4x5
Squats
135x5
225x5
275x4x6
DB Flies
40x3x10
Pullups
4x10
Mar. 26
Squats
135x5
225x5
275x5
315x3
365x3
405x2
425x2
435x2x2
First Set
SSB Squats
155x5
245x4
275x4
305x4
Mar. 27
Squats
135x5
225x5
275x3
315x3
365x3x4
Deads
225x3
315x3
345x3x6
Mar. 28
Bench
135x5
165x5
195x5
215x5
255x3
285x3
315x2
330x2
350x2
355x2
Shirt
315x3 3board
355x1 2 board
365x1 chest
375x3x1 chest
Mar.29
Incline
barx10
95x5
135x5
155x5
185x5
225x3x4
Squat
barx10
135x5
185x5
225x5
285x3x6
Pullups +30lbs
4x10
Mar. 30
Deads
135x5
225x5
275x5
315x3
315+100lbs bands x3
365 +bands x4x1
405x1
455x1
495x1
SSB Low Box Squats
65x10
155x5
205x5
245x5
295x4
305x4