City of Grit's first go at powerlifting

[WeMadeItToAndromeda]

I agree. Only reason I really time is to make sure I'm getting long enough. When I get amped up on PR days I just wanna get at it and I won't rest long enough if left to my own judgment.

I appreciate both your responses! Obviously coming from a bodybuilding background its foreign to me to take such long rests. It gets me antsy and I need to learn to chill lol

I'm the same way, so I understand both of ya'll haha. Mindset is a huge part of lifting heavy as well. I'll go through phases where I'll psyche myself out and if I go to pull something heavy, I won't get it simply because I freaked myself out.

If I sit there long enough and tell myself the weight ain't shit and I'm gonna blow it up, the weight just flies up. So not only does resting give me time for my body to recover, it also helps me make sure I'm in the right mindset before a lift. The mind plays such a huge part in any kind of strength sport.

 

[Perrin Aybara]

I'm the same way, so I understand both of ya'll haha. Mindset is a huge part of lifting heavy as well. I'll go through phases where I'll psyche myself out and if I go to pull something heavy, I won't get it simply because I freaked myself out.

If I sit there long enough and tell myself the weight ain't shit and I'm gonna blow it up, the weight just flies up. So not only does resting give me time for my body to recover, it also helps me make sure I'm in the right mindset before a lift. The mind plays such a huge part in any kind of strength sport.

For sure mental aspect is huge for heavy lifting. If you unrack a squat or bench or start pulling a deadlift and it feels crazy heavy there's a split second where if you don't believe you've already missed the lift before it's begun.

I'm really calm with my approach to it. I'll get amped up in my head for the really heavy stuff, but for the most part I'm just taking some deep breaths and thinking of absolutely nothing. Just going to quiet and empty place in my mind before the lift. I've already envisioned it in my mind for weeks or maybe longer if it's a big PR.

 

[Btcowboy]

In too brother

 

[BigBaldBeardGuy]

I’m in. You’re going to get addicted to chasing higher and higher numbers. Good thread

 

[Cityofgrit]

I’m in. You’re going to get addicted to chasing higher and higher numbers. Good thread

I'm excited to finally be doing this. I tested bench today my week 5 goal is 5×5 at 260 lbs. Not @Perrin Aybara numbers but a good starting point!
My jumps work out to 10 lbs a week. I am going to start next Monday with the actual program. I am going to work my numbers out this week. This will be my log.

 

[Perrin Aybara]

Keep at it a few years and you'll surprise yourself.

 

[Cityofgrit]

Keep at it a few years and you'll surprise yourself.

Do you have a formula for how you approach a max day? Like weight jumps? Doubles, triples?

 

[Perrin Aybara]

Do you have a formula for how you approach a max day? Like weight jumps? Doubles, triples?

I took it from RTS, but yes.

Start with the bar or one plate on deadlift, do some reps, then add plates and reduce reps till about 1/2 or 2/3 to projected top set and do whatever reps are planned for that all the way up. After warmups hit 90% projected top set for same reps, then 95% for same reps, adjust top set if necessary, hit top set.

Like if 650x3 was the projected top set on deadlift:
135x5
225x5
315x5
405x5
495x3
545x3
585x3 (90%)
620x3 (95%)
650x3

If 620x3 was rough just stop there. If it went as expected go for 650x3, if it was easy maybe go 660x3.

 

[Cityofgrit]

I took it from RTS, but yes.

Start with the bar or one plate on deadlift, do some reps, then add plates and reduce reps till about 1/2 or 2/3 to projected top set and do whatever reps are planned for that all the way up. After warmups hit 90% projected top set for same reps, then 95% for same reps, adjust top set if necessary, hit top set.

Like if 650x3 was the projected top set on deadlift:
135x5
225x5
315x5
405x5
495x3
545x3
585x3 (90%)
620x3 (95%)
650x3

If 620x3 was rough just stop there. If it went as expected go for 650x3, if it was easy maybe go 660x3.

So max day is not a 1 rep max? But a triple?

 

[Perrin Aybara]

So max day is not a 1 rep max? But a triple?

If it was a x1 or x2 it would be the same except start doing doubles or singles at around 495 in that example.

 

[Perrin Aybara]

135x5
225x5
315x5
405x5
495x3
545x1
585x1 (90%)
620x1 (95%)
650x1

Like that

 

[Cityofgrit]

If it was a x1 or x2 it would be the same except start doing doubles or singles at around 495 in that example.

Ok, the plan just lists Max week as max week..doesn't say how many reps but I am assuming it's to test your 1 rep amd then base your next cycle off of your new one rep max

 

[Cityofgrit]

I really appreciate you taking the time to walk me through this, brother!

 

[Perrin Aybara]

Of course. Glad to help out any way I can.

 

[Perrin Aybara]

Doubles and triples are good for judging a 1RM, too. Higher rep AMRAPs tend to give wonky numbers. The less reps the more accurate.

 

[Cityofgrit]

Doubles and triples are good for judging a 1RM, too. Higher rep AMRAPs tend to give wonky numbers. The less reps the more accurate.

Maybe I will try doubles.. I am excited to start. I decided to test this week before I do any bodybuilding stuff so that I am fresh. Figured out bench today, tomorrow will be squat!

 

[Cityofgrit]

Was going to do my Squat test today amd combine it with leg day. I worked a 10 hour day, got to the gym, and realized I didn't have my shorts. I forgot my gym clothes. I hadn't eaten nearly enough so I headed home and will hit it tomorrow. I was really disappointed with myself though. I hate missing gym days.

 

[CompoundLifts31]

I wont be starting this until either next week or the following week, as I am finishing a John Meadows bodybuilding programs last week.
I am going to give Strongfirsts Reload program which uses a 5×5 linear progression a go.
My program will be 4 days a week and will include a heavy main lift, a secondary technical or light lift of one of the other main lifts. A specialized lift such as narrow grip bench on bench days (these will be performed at only 50-70% of my 10 rep max for that particular lift) and finally a horizontal pull, vertical pull, or midsection excercise.
I chose this particular version of this plan to keep some hypertrophy on the table.
So, it will look like this

Monday: Heavy deadlift, light bench, sumo deads as a specialized, and pendlay rows

Tuesday: Heavy bench, light squat, narrow grip bench as specialized, and hanging leg raises

Wednesday: off

Thursday: Heavy Squat, light military press, front squat as specialized, and pull-ups as a vertical pull

Friday: Heavy Military Press, light deadlift, one-arm military press as specialized, and ab wheel rollout

Any feedback would be awesome! Thank you guys.

I don't see a "light" bench press in there. Maybe more core stuff.
I agree. This program looks very thought out and effective, especially in the fact that you can hit 1.5 rotations every week or in other words 3 full rotations in 2 weeks.

I'm subbed for sure!!

 

[Cityofgrit]

I don't see a "light" bench press in there. Maybe more core stuff.
I agree. This program looks very thought out and effective, especially in the fact that you can hit 1.5 rotations every week or in other words 3 full rotations in 2 weeks.

I'm subbed for sure!!

Glad to have you aboard, brother!!

 

[Worf]

Was going to do my Squat test today amd combine it with leg day. I worked a 10 hour day, got to the gym, and realized I didn't have my shorts. I forgot my gym clothes. I hadn't eaten nearly enough so I headed home and will hit it tomorrow. I was really disappointed with myself though. I hate missing gym days.

Sometimes it’s better to just save it for another day when feeling like that. If you aren’t at least 90% you gonna be struggling and or missing lifts and wondering wtf. Been there and it fucks with your head for a few weeks