That is a good question. It is a custom program a powerlifting friend of mine has written for me.
It is essentially a 2 day a week (that’s all the free time I have right now) strength program. I say strength rather than powerlifting because I am not training to compete but the goal is to keep getting stronger.
The program is Based on the big 4 lifts, squat, bench, deadlift and OH press (strict). The training blocks are 10-12 weeks long and are either a volume or an intensity block.
The current block is a volume block which last for 10 weeks, with the 11th week to test 2-3 Rep max for each lift.
The lifts are split Squat and bench day 1 and Deadlift and OH day 2.
The training block is split into 5 micros, each of which last 2 weeks (4workouts).
The rep range for the first week of the micro is different to the second week of the cycle. For example Squat in week 1 may be 5 sets of 5 at 80% but in week 2 squats will be 4 sets of 8 reps at 70%.
With each cycle the weights go up in linear progression format but the reps may change. So the 5 x 5 @ 80% becomes 5 x 4 reps @ 83%, then 5 x 3 reps @86% and so on.
It is a basic double progression program with % and reps varying over the weeks. The goal is to increase reps at weight and test in the last week.
We add a little assistance work like rows and chins and also some movements to work on weak points or technique, like the tempo squat.
It sounds a little complicated but when it’s all laid out in a excel table all I do is follow the numbers. It’s a slow approach but perfect for an older lifter like me.
Oh, wait. Ignore me. I was lethargic all day yesterday and I could barely function after my workout. I think it was a combo of Friday night and the max effort, near eye popping squat.
I sometimes feel like this but know it will lead to bad things. I do tend to auto regulate so in days where everything is feeling good I will add extra reps to my last set and take it close to failure. I use RPE to monitor how I am feeling. On a good day if I called the second to last set a 7 RPE then on the last set I will add 3 reps to see if I was right.
Glutes and hamstrings were super tight today. Just walking around at work was a struggle. Walked a fair bit today and then went to basketball training with my daughter tonight and moved a bit more. Legs still a little tight and sore but sure they will be good for deadlifts tomorrow.
I’m right there with ya. I’ve NEVER done KB swings and I was sore before bed yesterday. Luckily it’s not much worse today, but combine that with a bad night of sleep and I’m struggling to move.
Ha ha thanks mate that made me feel better. Legs feel a lot better today. I’ll walk a few kms at work today and then they should be good for deadlift tonight.
Bench
Bar x 10
65 x 5
87.5 x 5 x 3 sets
RPE 7 felt a little slow, 8, 7 last one moved a lot quicker … weird!
Deadlift
Bar x 10
65 x 5
105 x 5
120 x 5 x 3 sets
RPE 5, 6, 7
Focused on pulling hard to get good speed tonight.
Oh press
Bar x 10
55 x 8 x 2 sets
RPE 9, 10
Right shoulder a little sore again. Last rep was a little grinder.
Pull ups
8 x 3 sets
Hanging knee raise
20 x 3 sets
Good session tonight, weights were programmed to be slowly ramping up for the first 2 weeks so not too heavy. The next 2 weeks should be tougher. It’s school holidays for the next 2 weeks so I am not at work, yesssssss!
