Going to try and do one of these again, and actually be consistent with it.
I’m 5’11", around 180, trying to get up to the 198 class, and then we’ll see where to go from there.
Just did my first powerlifting meet two days ago. Went 1061.5 weighing in at 176.2.
Was in the gym today(I coach Crossfit classes) so did a little workout, didnt have anything planned…
Behind The Neck Standing press
45x2x10, 95x2x8, 105x2x6, 115x5, 105x6, 95x8 Standing Single Arm Dumbbell Press
35x10, 55x3x6, 35x20 (each arm) Close Grip Floor Press
95x15, 115x15, 135x8, 155x5, 175x3 Seated Front Plate(25lbs) Raise/ Band Face Pull Superset
12, 14, 13, 11 (both movements) Standing Dumbbell(10’s) Lateral Raise/ Band Tricep Pull Down Superset
4x10/4x15 200m Kettle Bell Carry
24kg each hand - had to stop twice Band Face Pulls
50
I knew I wanted to do some front squats today, then just did whatever felt right afterwards.
I am trying to be purposeful about doing face pulls every day and something for my back.
I will get back on a more structured program in a month or so, maybe less. I dont think it hurts to work on my GPP a little bit in the meantime, and I do like the Olympic lifts.
I also got some intra-workout carb mix today that i’ll try tomorrow. I tried a few drinks like this the last week leading up to my meet and during the meet and definitely noticed the benefit. However, the guy that sells them out of a local gym charges $4 a drink. Not in my budget, so hopefully this powder mix does the trick.
Front Squat
45x10, 95x5, 125x5, 165x3, 195x1, 215x1, 235x5x1 Deadlift + Hang Clean + Front Squat
95, 115, 135, 145, 165, 175 (6 Toes To Bar after each set) Clean pull + Clean
165x5x1 Clean pull + Shrug
215x1, 265x2x1, 285x5x1 1-1/2 Front Squat
135x5x2 (12 Band Face Pulls after each set) Jerk dip
165x3, 235x2x3, 285x2x3 (10 Dumbbell Pullovers after each set, 55lb DB)
Circuit x4
10 Dumbbell Rows (ea. arm), 55lb DB
6 Toes To Bar
10 Band Face Pulls
Got things kicked off with The Everly Brothers this morning. Those guys put out some quality tunes.
Push Press
45x10, 65x2x8, 95x2x5, 115x3, 135x1, 155x1, 165x3 Close Grip Flat Bench
45x10, 65x10, 85x10, 115x8, 135x5, 165x8, 185x5x2 Z Press
45x10, 65x10, 95x5x6 Seated Arnold Press 35lb DB’s/ Band Face Pulls
8/20x3 Concentration Curl 25lb DB/ Kickback 15lb DB
12/12x4 Band Face Pulls
40 KB Carry 24kg ea. Hand
32ftx10 trips, 10 trips, 7 trips High Bar Pause Squat
45x10, 95x3, 165x1, 215x1, 235x1, 255x5x1 Band Tricep Pull Down
60
Then the gym owner came in and wanted to go over some technique work with me for the Olympic lifts. Did some snatches and cleans with the bar and some baby weights. I was exhausted at this point, but I do want to get better at those lifts as I feel they have a good carry over to powerlifting and they keep me flexible.
Also, Z Presses are hard, and the carb drink mix is helpful.
I have to admit I have not found this to be true. I did those as well as high pulls when I started PL training. I spent three months starting every session with a few sets, increasing the load gradually over time. After that I decided to drop them in favour of stuff like more rows, hamstring/glute work, etc to see if there was a difference. There was, I did better without any Oly variations.
You might be different, but I think it’s worth bearing mind that most PLers don’t use many (or any) WL exercises. If you want to do them and get better at them, awesome, and absolutely you’ll need to include them. Do they have good carry over to PL? I really don’t think so, and there are other ways to keep flexible.
I think the carry over for me is better postural strength and stronger erectors. And it lets me pull moderately heavy fairly often, which I think gave me a good strength base to work with when my training switched focus to PL entirely. Leading up to this last meet, I didn’t do any sort of oly lift for at least the last three months.
Even if they don’t directly benefit the powerlifts, I’ll probably keep them in my training for now since I enjoy them and don’t have a meet planned at the moment.
That’s as good a reason as any to keep them in. I do think that if it’s your erectors and posture you want to work on there are better ways (pull aparts, face pulls, back raises, good mornings, etc) that I have found transfer to PL better.
After teaching classes this morning, I did a little foam rolling, lacrosse ball smashing, and rowed 1000m.
Ate, had some coffee, and met some dudes at a local Gold’s Gym.
Everything felt pretty good. I’ve never held over 500lbs in my hand so that was cool. When rack pulls get heavy, they pull on my traps something serious.
Didn’t really wanna do the power cleans but the dudes I was with wanted to, so did a few of those.
Didn’t want to do too much today.
I am pretty sore from this week.
So, I just did…
Split Jerks - from the rack
A bunch of triples and singles working up to a top single of 175lbs. I am very uncomfortable with these, but I’ll do them more often as it feels nice to get some heavy weight overhead. Band Tricep Pulldown
100 Rear Delt Row
15lb Dumbbell x 5 x 10 each arm
I don’t normally workout on Sunday’s, but my wife was gone for the afternoon. I figured this upcoming week will be pretty busy, so I wanted to get it in while I could. Everything felt good up until the single leg rdl’s. I had some feels in my left knee so I took it easy and did the body weight stuff.
Jammin to some James Brown…
Strict Press
45x10, 65x10, 95x5, 108x8x3 Power Clean
45x10, 95x5, 115x3, 135x3, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1 Front Squat
45x10, 95x5, 115x5, 165x3, 185x3, 205x3 Pause High Bar Back Squat
45x5, 115x3, 165x1, 215x1, 245x1, 257x1, 261x1 Single Leg RDL
45x5, 65x5, 85x5, 105x5, 115x5 Band Pull Apart
100 Rear Leg Elevated Squat
BWx3x10 each leg Kneeling Ab Wheel Rollout
3x10
I added 185lbs to my overall volume on my close grip from last week. I think I will slowly increase it to see what my elbow can handle. It gets a little tender if I have too much bench volume. So far it’s feeling good.
Snatch Grip Sotts Press
45x3x3, 55x3, 60x3, 65x3, 70x3, 75x3 Snatch Grip Push Press
45x5, 75x3, 95x3, 120x2, 145x1, 160x1, 170x1, 180x1 Competition Bench EMOM 10 Minutes
115x3 Close Grip Flat Bench
45x10, 65x10, 85x10, 115x8, 135x5, 165x9, 187x5x2 Band Face Pulls
120 Dumbbell Single Arm Shoulder Press 35lb/ Dumbbell Row 55lb
12/10x4 Dumbbell Skull Crusher 25lb each arm/ Toes To Bar
12/6x4
Woke up this morning weighing 184lbs. That’s 8lbs up from what I weighed a week and a half ago at my meet.
Hopfully I can keep this number moving up. I do think I picked the best time of year to gain, gotta love the holidays.
Today was a rest day as I had to go into work earlier than normal. I did go for my almost daily mile walk. Ya know, for my longterm health gains.
I felt strong today. It was a good day.
Definitely the heaviest I have ever gone on goodmornings, felt good. Do you guys do these for singles, or reps?
I was very happy with the overhead squats. I haven’t done those for a few months, and the last time I did, I did 165 for a single.
Strict press is feeling good too, there is a video below of my top set. I think I’m doing cube method percentages and reps for those.
Strict Press
45x10, 95x2x5, 115x2x3, 126x8 BTN Press
45x10, 75x6, 99x6x4 Overhead Squat
45x2x3, 75x3, 95x3, 115x3, 135x3, 155x3 Kang Squat
45x5, 65x5, 85x5, 95x5, 115x5, 125x5 Good Morning
135x3, 155x3, 165x2, 185x1, 205x1, 215x1 High Bar Jump Squat 10 Minute EMOM
135x3 Barbell Lunge (each leg)
45x3, 95x3, 115x3, 165x2 Deadlift For Fun
210x5, 280x5, 330x5 as fast as possible
Thanks! I’ll keep that in mind. In my last training cycle, I was doing a butchered Sheiko, which had some goodmornings. I do remember on the heavier sets, around rep three or four, I start feeling like something bad is going to happen or I’m gunna pass out. Nothing physically hurts, they just get tough.
Keep good mornings to 3 reps minimum unless you are doing an Anderson GM or a chain-suspended variant (something to eliminate the eccentric). Too much can go wrong to be hinging with a maximum weight. A 3 RM should be difficult enough. If being used for assistance you can keep it higher 6-10 reps. I’ll even do 20-25 reps with banded good mornings.
So, I was teaching a class this morning, and it was a partner workout.
There were an odd number of people, so I decided to partner up with my dad since he was there and did the WOD with them.
It was alright, nothing too crazy, which is good because my conditioning is pretty poor at the moment.
4 ROUNDS FOR TIME
20 Power Snatch 75lbs 50m Ketllebell Carry (each partner) 20 Sumo Deadlift High Pulls 75lbs 16 Bar Over Burpees
Then I hung out for a little bit and did some pump stuff for the bi’s and tri’s, and did a bunch of face pulls.
Pretty happy with how things went today. Did some snatches for the first time in a long time, and worked up to a heavy single, for me. I’m not terribly pleased with my form, but these are more for fun than anything. My lack of hamstring flexibility makes it difficult to get in the proper position off the floor and through the first pull. I’ll keep doing them though, as they are quite enjoyable.
Strict Press
45x10, 95x5, 115x3, 135x2, 144x3x2, 144x1 (supposed to do 5 sets of 2, nope) Snatch
45x5, 65x3x1, 85x2x1, 95x3x1, 105x1, 115x1, 120x1, 125x1, 130x1, 132xNope Hang Snatch High Pull
135x5x3 Conventional Deadlift
135x10, 225x10, 267x6x4, 315x10
Everything felt great today.
PR’d my power clean by 2lbs. First time doing Zercher squats, and they felt good. I didn’t go too heavy on them, just wanted to see what they felt like. Then PR’d my pause front squat. And it was the first time doing heavy hip thrusts. I suspect I’ll be able to go up in weight fairly quick on those.
Strict Press
45x10, 95x5, 117x6x2 Power Clean
45x5, 95x3, 115x3, 145x1, 165x1, 185x1, 197x1 Zercher Squat
45x5, 95x5, 145x3, 165x3, 185x3, 195x3 Pause Front Squat
45x5, 95x1, 145x1, 165x1, 185x1, 205x1, 215x1, 225x1, 233x1 Front Squat
175x5x3 Barbell Hip Thrust/ EZ Bar Curl 46lbx10 after each set
95x6, 145x6, 195x6, 245x3, 295x3 Band Face Pull
100
