Weekly Topic
“You could have done more reps.”
“You could lift more.”
More often than not, with powerlifting programming you are PURPOSEFULLY not taking sets to failure or lifting a maximal load. Powerlifting programming implements a variety of measures of intensity/training loads (% 1-RM, rating of perceived exertion (RPE), Repetitions in Reserve (RIR)) to periodize training.
Strength training periodization is programmed phasic variation in training volume, intensity, and/or frequency to maximize performance and training adaptation. Volume, intensity, and frequency are all interlinked, and all must be taken into account when creating a training program.
During a specific training session, one might be trying to accumulate volume (sets * reps * load) and purposely stopping all sets shy of failure to maximize performance (in this case the number of repetitions they can perform over multiple sets). This does not mean they are not training hard; they are following a program structured for long term/future performance (i.e. competing at a meet).
Lifting an all-out maximal load and taking sets to failure definitely have their place in programming, but not every set needs to be a maximal load or taken to failure to illicit a training effect.
Training: Week of 11/25/19
Monday 11/25/19: Bench Press
Bench Press
(Top set last week: 275 X 5)
275 X 6, 6, 6 (Video: https://www.instagram.com/p/B5S8FHpDocp/)
I was able to add 1 rep to each of the 3 sets WOOT WOOT!
Military Press
(Top set last week: 145 X 5)
145 X 8, 8, 8
Pendlay Row
(Top set last week: 225 X 8)
225 X 6, 6, 6
I aimed to get a little more volume in this week compared to last week while maintaining strict form.
Lat-Pulldown
160 X 12, 10, 8 (different machine than last week)
Tricep Pressdown
60 X 12, 12, 12
Alternating DB Curl
30’s X 12, 12, 12
Tuesday 11/26/19: Deadlift
Deadlift
635 X 1
655 X 1
675 X 1 (Video: https://www.instagram.com/p/B5Vo-vUj8R9/)
I came into the gym saying I was going to hit 675. I was in a MOOD LOL.
Belt Squat (Sumo Stance)
360 X 8, 8
Hack Squat
180 X 12, 12
So yeah, yet again I veered from my game plan on deadlifts LOL. I just felt the need to lift HEAVY.
Wednesday 11/27/19: REST DAY
Thursday 11/28/19: Bench Press Accessory
Incline Bench Press
(Top set from last week: 245 X 5)
245 X 6, 5, 4
Standing Military Press
95 X 8, 8, 8, 8, 8
I mentioned a week or two ago that standing military press seem to bother my elbow when I add weight, so I kept things lighter and focused on getting some volume in.
Weighted Pull-Ups
BW +45lbs X 5
BW +90lbs X 3
BW +45lbs X 5, 5, 5
I got a little overzealous/fired up and tried +90lbs for my second set. Surprisingly, I was able to get a decent 3 reps in. Maybe not the BEST form, so I backed down to +45 lbs.
DB Row on Incline Bench
85 X 8, 8, 8
Tricep Rope Pressdown
3 sets of 12
Barbell Curl
3 sets of 12
Friday 11/22/19: Squat
Squat
(Top set from last week: 365 X 5)
405 X 3, 3, 3
Stiff Leg Deadlift
(Top set from last week: 365 X 5)
405 X 3, 3, 3
Single Leg Leg Press
3 sets of 8-12
Lying Leg Curl
3 sets of 8-12
I was feeling pretty good today and I wanted to see if I could rep 405 on squats. All 3 sets felt relatively good!
Summary
I was able to lift a little heavier this week compared to last week, so mission accomplished. My previous injuries continue to become less and less of a hindrance. Honestly, I am getting close to feeling 100% again (knock on wood).
