You have me convinced. Coming to the powerlifting forum has really been awesome. Best forum on Meso in my opinion.
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City of Grit's first go at powerlifting
- Thread starter Cityofgrit
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Worf
Member
Good pr man. Bench is difficult for raw power lifting. Most of the big totals are built on squats and deadlifts. You should feel good about it being under 200#
Btcowboy
Member
Well done brother
Btcowboy
Member
I couldn't agree more, @Perrin Aybara and @Worf have been huge inspirations and mentors. They got the PL corner rocking again.
Heavy squat
135 × 8
165 × 8
195 × 8
225 × 5
275 × 3
290 5 × 5
I felt strong on these today. Did them low bar.
Light OH press
95 × 8
115 5 × 5
Front squat
155 4 × 8
Pull ups
4 × 9
1 × 7
Last set was a grinder, I did some upper back work yesterday so maybe this was a bit much.
SLDL 155
Leg extensions 180
Super sets 4 × 8 on both exercises
Overall today felt good! Next week is my max 5 × 5. Then the following week 3 × 3, then 2 × 2....then max week.
So far, I love this.
135 × 8
165 × 8
195 × 8
225 × 5
275 × 3
290 5 × 5
I felt strong on these today. Did them low bar.
Light OH press
95 × 8
115 5 × 5
Front squat
155 4 × 8
Pull ups
4 × 9
1 × 7
Last set was a grinder, I did some upper back work yesterday so maybe this was a bit much.
SLDL 155
Leg extensions 180
Super sets 4 × 8 on both exercises
Overall today felt good! Next week is my max 5 × 5. Then the following week 3 × 3, then 2 × 2....then max week.
So far, I love this.
Last edited:
Heavy bench
135 × 8
185 × 8
205 × 6
225 × 5
245 × 5
260 5 × 5
After set 3, this was a grinder today.
Light squat
135 × 8
185 × 8
235 5 × 5
These were easy! My strongest squat stance seems to be somewhat narrow, about shoulder width or a little less. Worked low bar for 3 sets. It takes a minute to get loose enough to get my shoulders back.
Narrow grip bench
185 4 × 8
Hanging leg raises
5 × 9
Brand pull aparts (red mini)
4 × 12
Close grip seated rows
155 4 × 8
I worked out this morning..I think it threw me off a bit. I usually work out after work. I don't think I had enough calories before I hit the gym. I'm going to be more mindful of that going forward.
135 × 8
185 × 8
205 × 6
225 × 5
245 × 5
260 5 × 5
After set 3, this was a grinder today.
Light squat
135 × 8
185 × 8
235 5 × 5
These were easy! My strongest squat stance seems to be somewhat narrow, about shoulder width or a little less. Worked low bar for 3 sets. It takes a minute to get loose enough to get my shoulders back.
Narrow grip bench
185 4 × 8
Hanging leg raises
5 × 9
Brand pull aparts (red mini)
4 × 12
Close grip seated rows
155 4 × 8
I worked out this morning..I think it threw me off a bit. I usually work out after work. I don't think I had enough calories before I hit the gym. I'm going to be more mindful of that going forward.
Worf
Member
Im always much stronger in the afternoon with several meals in me
Yup. I stopped working out in the mornings for the same reason—much stronger after meals.
Btcowboy
Member
On my BB splits I was working out at 5am. Up an hour and half before that to get 1 meal in. Now that I am PL afternoon's only
Yeah, it’s different when your strength levels aren’t a critical part of your training...when I was doing PPL, it didn’t matter when I went or if I was tired—weight wasn’t the driving factor. Then again, I made very little progress back then, as far as size is concerned.
Btcowboy
Member
100% agree
Heavy deadlift
135 × 8
185 × 8
275 × 5
325 × 5
365 5 × 5
Grinding sets. I think my back is my weak point in the deadlift..primarily lower. I need to work on that.
Light bench
135 × 8
185 × 8
210 5 × 5
Trying to work on really exploding the bar upwards.
Pendlay rows
135 5 × 9
This was all I did today. I got to the gym late and had to get home sooner than I would have liked.
135 × 8
185 × 8
275 × 5
325 × 5
365 5 × 5
Grinding sets. I think my back is my weak point in the deadlift..primarily lower. I need to work on that.
Light bench
135 × 8
185 × 8
210 5 × 5
Trying to work on really exploding the bar upwards.
Pendlay rows
135 5 × 9
This was all I did today. I got to the gym late and had to get home sooner than I would have liked.
Worf
Member
Back Extensions, SLDL, REV Hyper, Good Morning will help develop low back strength
Btcowboy
Member
Rack pulls at or below knee as well
2 sec paused DL right below the knee, as well.
So, I am going to complete this program...but I am wondering if this is going to be the best way to get where I want to go.
I believe there are steps...it won’t work forever. And when it stops, seek a more advanced program, with the ultimate goal of regulating yourself and diagnosing your own weaknesses. You’ve made a shit ton of progress on this tho. Your next step may be something more specific to powerlifting and not so ‘basic’. Maybe an intro into conjugate principles, such as The Cube or one of Dave Tate’s EliteFTS Manuel’s.
I was reading a little about the conjugate method and it got me thinking. I like Dave Tate, I've watched a couple of videos of him. I definitely want to get into a more powerlifting specific program. I even looked into Russian methods a little. I'm just not at the point where I have the knowledge to do my own programming.
There are conjugate templates that work great. I believe Matt Wenning has several for raw lifters. There are also accessory lists for your sticking points (like not getting a DL past the knees, failing a press before lockout, etc)... If you’re serious about it, I’d recommend these videos as a start:
I haven’t started doing full conjugate yet myself, but I will be after reaching 2 goals I have set (315 bench / 600 DL). But I can say that after applying the principles to my bench and DL, they’ve both shot up incredibly fast.
there’s a ton more, but those are good. I’ve learned a lot from them.
Worf
Member
Theres a lot of Raw conjugate templates out there. I’ll see if I can dig them up. The good thing about conjugate is that it’s very customizable based on goals
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