Plan to Redemption!

Training Powerlifting
1

After my last meets showing it is time to refocus, recharge and retrain my lifting.

After some thought and getting some feed back from a few Great people here is my lifting plan:

Each training session will be done three days apart so on a 9 day cycle. Ab work, stretching and any small muscle work will be done the day prior to the training session. Cardio(because I have to) will be done at work – if at my normal station it will consist of bleacher work. I will also be doing some recovery work on the cardio day be it stretching and body weight only exercises. One day per every 9 will be a day off completely. Also looking at adding in some pool work – swimming laps on the ab day.

All max effort is at the end of the training session as this is when I will have spotters available.

Workout 1 - squat main part of session

bench part of session

Floor Presses (Chest and tris)(8,6,3x5)
Cable Row (2x8)
Pull ups (2xwhat ever I can get)

deadlift part of session

DL(deadlift) from plates apprx 3 (8, 6, 5x5)
Bent over row (4x5)

squat part of session

Squat No gear except knee sleeves, wrist wraps and belt for the first couple of weeks (8, 6, 5x5, 3)
GoodMornings (4x5)
GluteHamRaise(natural or rigged some how) (4x5)
Back extensions weighted (4x5)

Workout 2 Bench main lift of day

deadlift part of session

DeadLift reverse bands (8, 6, 5x5)
BarBell hack squats (4x5)
Cable Row with a three second pause (4x5)

squat part of session

Front Squats (8, 6, 5x5)
Push Press (5x5)
Step ups (5x5 each leg)

Bench part of session

Bench ( 8, 6, 5x5)
Tricep Press Down(fat bar) (5x5)
Lat Pull Down (5x5)

Workout 3 Deadlift main lift of day

squat part of session

Squat speed work, bands/chains (8, 6, 5x5)
Partial squat heavy (3x5) or walk outs
King DL (4 sets of 5 with 5 second hold at end of each set)

bench part of session

Close grip bench (8, 6, 5x5)
Cable flys (5x5)
Dips (2x What I can get)

deadlift part of session

Deadlift (8, 6, 5x5, 3) Belt only
Shrugs (5x5)
Cable Row high (5x5)

On the two other days prior to each workout I will be doing Abs, flexibility training, control drills, sled work, some body weight recovery stuff and that awful C word.

Every third workout will be done in gear. So weeks 1 and 2 no suits and week three suit and shirt on, along with knee wraps.

2

is this a drastic change from previous training lay-out ?

3

I like the “every third week in gear” .

wish I could do that

4

[quote]marlboroman wrote:
is this a drastic change from previous training lay-out ?[/quote]

It is from what I have been doing for the past year. Not from previous workouts.

Training Day 1…squats :wink:

Workout 1 - squat main part of session

bench part of session

Floor Presses (Chest and tris)(8,6,3x5)
Barx8, 95x 6, 115x5 for three sets

Cable Row (2x8) 70, 85

Pull ups (2xwhat ever I can get) 8, 6

deadlift part of session

DL(deadlift) from plates apprx 3 (8, 6, 3x5)
135x8, 165x6, 195x5, 205x5, 215x5

squat part of session

Squat No gear except knee sleeves, wrist wraps and belt for the first couple of weeks (8, 6, 5x5, 3) I did add knee wraps for the last three sets

Barx8, 115x8, 135x6 (wrist wraps), 165x5, 185x5, belt 195x5, 205x 5 for two sets, 225 x3 All reps to depth or below

GoodMornings (4x5) bar, 95, 115, 135
GluteHamRaise(natural or rigged some how) (4x5) green band double wrapped
Back extensions weighted (4x5) 30, 50, 60, 60

Bent over row (4x5) 95, 115

Workout time 2 hrs 55 minutes

5

thats an interesting template .

you come up with that ? Shieko ? Smolov ?

so you pull,squat,and bench every session…but in varying order and intensity , and always doing ME work last…3 days apart

6

[quote]marlboroman wrote:
thats an interesting template .

you come up with that ? Shieko ? Smolov ?

so you pull,squat,and bench every session…but in varying order and intensity , and always doing ME work last…3 days apart[/quote]

Yes, I would prefer to do the ME first, but it is a timing issue. And it is kind of a combination of the above.

7

Warm up
Stretching

deadlift part of session

DeadLift reverse bands (8, 6, 3x5)
225, 315, 365 belt worn for last two sets

BarBell hack squats (4x5)
135, 165, 175 for two sets

Cable Row with a three second pause (4x5)
70, 75, 85 for two sets

squat part of session

Front Squats (8, 6, 3x5)
bar, 95, 110

Step ups (5x5 each leg) Body weight

Bench part of session

Bench ( 8, 6, 5x5)
115, 135, 155, 160 for 4 sets, 165 for a set of three

Tricep Press Down(fat bar) (5x5)
60 for all sets

Lat Pull Down (5x5)
70, 90, 100, 105, 110

Push press (5x5)
75 for two sets, 85 for three sets

Workout time 3 hrs

8

3 hours i dont think i could stand that.

Keep up the good work firebug.

9

[quote]Big nation wrote:
3 hours i dont think i could stand that.

Keep up the good work firebug.[/quote]

Thanks. It really is not to hard once you get started. The time tends to fly by as you really don’t take time to look up at the clock.

10

Workout 3 Deadlift main lift of day

squat part of session

Squat speed work, bands to box(8, 6, 5x5)iron woody small bands double wrapped to low box
bar x8, 95x6, 110x5, 125x5, 140x5

Partial squat heavy (3x5) 315 for three sets

bench part of session

Close grip bench (8, 6, 5x5)
65x8, 95x6, 110x5, 120x5, 130x5

Cable flys (5x5)
20, 25, 30 for three sets

Dips (2x What I can get)
10,10

deadlift part of session

Deadlift (8, 6, 5x5, 3) Belt only

135x8, 225x6, 275x5, 285x5, 295x5, 305x5, belt 315x5, 325x3

Cable flys (5x5)20, 25, 30 for three sets

Dips (2x What I can get)
10, 10

Shrugs (5x5)
185, 195 for 4 sets

Cable Row high (5x5)
70, 85, 90, 100, 105

So I did do something on both the 13th and the 14th.

Training for the 13th –

Bleachers – 60 (30 with 20 pound weight vest and 30 without)

Stretching – 45 minutes

Training on the 14th –

Abs – decline, lots

Stretching – 30 minutes

Spot/load/wrap knees…

11

16 October

Bleachers – 70, 38 min
Stretching 45 min

18 October 2008 Saturday – squats

Warm up
stretching

Workout 1 - squat main part of session

bench part of session

Floor Presses (Chest and tris)(8,6,3x5)
95x8, 110x 6, 130x5 for three sets

Cable Row (2x8) 75, 90

Pull ups (2xwhat ever I can get) 6, 6

deadlift part of session

DL(deadlift) from plates apprx 3 (8, 6, 3x5)
135x8, 185x6, 205x5, 215x5, 230x5

squat part of session

Squat (8, 6, 5x5, 3) I did add knee wraps for the last three sets

Barx8, 115x8, 145x6 (wrist wraps), 185x5, 195x5, belt 205x5, knee wraps 215x 5, 225 x5, 240x3

GoodMornings (4x5) 65, 115, 135, 145
GluteHamRaise(natural or rigged some how) (4x5) green band double wrapped
Back extensions weighted (4x5) 50, 60, 65, 65

Bent over row (4x5) 115, 125

Workout time 3 hrs 02 minutes

12

Training day 2 – 12 October 2008 Bench

Warm up
Stretching

deadlift part of session

DeadLift reverse bands (8, 6, 3x5)
235, 325, 375 belt worn for all three sets

BarBell hack squats (4x5)
145, 175, 180, 185

Cable Row with a three second pause (4x5)
85, 100, 110, 120

squat part of session

Front Squats (8, 6, 3x5)
65, 105, 115, 120

Step ups (5x5 each leg) Body weight

Bench part of session

Bench ( 8, 6, 5x5)
115, 145, 165 for 5 sets, 170 for a set of three

Tricep Press Down(fat bar) (5x5)
62.5 for three sets, 65 for two sets

Lat Pull Down (5x5)
75, 80, 85, 95, 105

Push press (5x5)
90 for four sets, 85 for one set

Workout time 3 hrs __________________

13

Training looks great! I can really respect what you do in the gym and I am excited for your meets coming up. Let me know if you are going to be doing the Cell Block on the 6th of December as a warmup.

14

24 October Training – Deadlift

squat part of session

Squat speed work, bands to box(8, 6, 5x5)iron woody green bands to low box
bar x8, 95x6, 110x5, 130x5, 145x5

bench part of session

Close grip bench (8, 6, 5x5)
75x8, 105x6, 115x5, 125x5, 135x5

Cable flys (5x5)
20, 25, 30 for three sets

Dips (2x What I can get)
10,10

deadlift part of session

Deadlift (8, 6, 5x5, ) Belt only

135x8, 225x6, 280x5, 295x5, 305x5, belt 315x5, 320x5, 330x0 tried this weight twice – just was not gonna happen today

Cable flys (5x5)20, 25, 30 for three sets

Dips (2x What I can get)
10, 10

Shrugs (5x5)
185, 195 for 4 sets

Cable Row high (5x5)
75, 95, 105, 110, 115

No spotters or helpers so I skipped the heavy partials/walkouts.

15

[quote]Firebug9 wrote:
24 October Training – Deadlift

squat part of session

Squat speed work, bands to box(8, 6, 5x5)iron woody green bands to low box
bar x8, 95x6, 110x5, 130x5, 145x5

bench part of session

Close grip bench (8, 6, 5x5)
75x8, 105x6, 115x5, 125x5, 135x5

Cable flys (5x5)
20, 25, 30 for three sets

Dips (2x What I can get)
10,10

deadlift part of session

Deadlift (8, 6, 5x5, ) Belt only

135x8, 225x6, 280x5, 295x5, 305x5, belt 315x5, 320x5, 330x0 tried this weight twice – just was not gonna happen today

Cable flys (5x5)20, 25, 30 for three sets

Dips (2x What I can get)
10, 10

Shrugs (5x5)
185, 195 for 4 sets

Cable Row high (5x5)
75, 95, 105, 110, 115

No spotters or helpers so I skipped the heavy partials/walkouts.[/quote]

Looks like a tough one:-) Great job! I know you will get the DL next time!

16

Thanks Laroyal – it was a tough day for some reason. I know I am capable of more than 330 for triples, just not yesterday for some reason. :wink:

17

[quote]Firebug9 wrote:
Thanks Laroyal – it was a tough day for some reason. I know I am capable of more than 330 for triples, just not yesterday for some reason. ;)[/quote]

I think we have all had a day like that at one time or another:-) Have a great weekend and I will be in touch with more information:-)

18

Man do I have a lot of catching up to do on this log:

27 Oct
bench part of session

Floor Presses (Chest and tris)(8,6,3x5)
105x8, 115 x8, 130x 6, 135x5. 140x5 for two sets

Cable Row (2x8) 75, 90

Pull ups (2xwhat ever I can get) 6, 6

deadlift part of session

DL(deadlift) from plates apprx 3 (8, 6, 3x5)
135x8, 195x6, 215x5, 235x5, 245x5

squat part of session

Squat (8, 6, 5x5, 3) I did add knee wraps for the last three sets

Barx8, 135x8, 185x6 (wrist wraps), 225x4, 295x3(belt, suit and wraps), 335x2(straps down), 365x2 ( straps up), 385x 0

GoodMornings (4x5) 115, 135, 145 x 2 sets
GluteHamRaise(natural or rigged some how) (4x5) green band double wrapped

Workout time 3 hrs 02 minutes

28 October Bleachers

41 minutes

stretching for 32 minutes

29 October
Bench

barx8, 115x6, 155x5, 175x2
shirt on 205x2 to a one board, 225x1 no board, 240 x1
246 off my chest but missed lockout

30 October
Deadlift
135x8, 224x6, 275x4
suit 335x2(down), 365x1(up), 390x1 up

31 October

Bleachers 35 minutes

stretching 50 minutes

1 November

Off

2 November

Speed work
Floor Press bb
bar x10 125 for 6 sets of 5

Sumo DL
135 x 6 for two sets
185 x 6
225 x 5

Reverse band pulls
275 x 5
365 x 5
415 x 5

3 November

Bleachers Ran 35/60
33 minutes
Stretching 34 minutes

4 November

Squat
bar x 10, 135x8, 205x4, 245x 4(wraps)
suit
300x2, down
340x1 up
370x1 up

5 November

Bench

bar x 10, 115x6, 135x6, 175x3
shirt
220x2, 235x1

6 November

off

7 November

Decline bench
95, 115, 135, 155, 170 all for a set of 8
185x 5

8 November

Deadlift
135x8
225x6
295x4
suit
340x1 down
385x1 up

19

Tonight’s training…Bench, last one before the test…

Bar x 10
115 x 6
145 x 4
wraps
165 x 2
shirt
210 x 2
225 x 1 easy weight

Not feeling up to par tonight, sore throat and just plain ole tired. Think I am coming down with a cold, so all in all a good training session.
Last squat will be tomorrow. And openers will be decided then…

20

Tonights Training – Squats

Bar x 10
135 x 8
205 x 4
wraps, belt
245 x 4
suit
315 x 2
355 x 1

Openers look to be squat 165kg(363)
bench 100 - 102.5 kg(220-226)
deads 170-175kg (374-385)