Journey to 600 Squat / 523 Bench - Long Term Powerlifting Plan - Steroidify Athlete

[barbell001]

So with my current Max being around 200kg, would it be realistic to use that to base percentages on to end up with an ideal Max of 220kg 6 months down the line? Or would the Max it is based on need to be more like 210kg? Just out of interest.

 

[Steroidify Rep]

When I coach people I run into this a lot. Humans are hard wired to want immediate results. This is why so many people run crazy gear dosages...they want immediate, they want to "feel it"

With my programming you aren't feeling shit, until your peak blocks
its weeks and weeks and weeks of building a base, weeks and weeks of building some strength on that base, and weeks of peaking that all in the "hopes" that one block of training bleeds into the next.

Don't stress, hopes and dreams do come true. You will grow and grow stregnth, it just takes TIME and trusting a process.

I often tell people... yeah its 25 weeks, but mother fucker you're going to be in the gym anyways! Might as well be marching toward a drum beat for 25 weeks headed on a march of death toward a destination.

And remember, everyone is going to have good days and bad days. Don't freak out when they occur.

There's a humongous amount of wisdom in this post.

 

[ckcrown84]

View: https://youtu.be/EJm3r0ADhFY


Saturday marks the start of a first 6 week wave. Excited, the downtime was getting antsy! Of course, after just doing a meet I am going to circle back into a Hypertrophy block and really spend some time growing my volume and work capacity.

Lots of high rep activity happening. Will be posting my workouts in abbreviated manner and discussing.


Enjoy the clip, here is a high rep set of 20 at 245lbs
To get the most out of high volume reps you really need to commit to a standardized rep. Ensure you have rep quality and don't just focus on quantity. If you can do this and grow from
135x20 to 185x20 to 225x20 and onward/upward you WILL GET BIGGER

You will not get bigger if your strategy for success is muscle fucking the bar to get your reps.

 

[narta]

You will not get bigger if your strategy for success is muscle fucking the bar to get your reps.

*Coffee goes through the nostrils onto the monitor

 

[ckcrown84]

*Coffee goes through the nostrils onto the monitor

Swear to god lol I see people climb there bench from 185 to 225 and the reps become more bouncy and the hips start fucking the sky...Like how on earth do people not recognize the consistent degredation in quality of movement.

I work in with people and it's like bro, how do you not notice we are doing the same thing...but completely differently lol.

 

[narta]

Swear to god lol I see people climb there bench from 185 to 225 and the reps become more bouncy and the hips start fucking the sky...Like how on earth do people not recognize the consistent degredation in quality of movement.

I work in with people and it's like bro, how do you not notice we are doing the same thing...but completely differently lol.

Because they care about the number not the movement. Used to do it when I was young, have the shoulder pains to prove it

 

[ckcrown84]

View: https://youtu.be/xSht2FQHx54


Have a nice 6 week wave of volume planned out. Then a deload.
Highlight reel here, those last OHP's killing me! Haven't done this exercise in quite a while and have left shoulders off the roadmap for a while. Will be interesting to see if I get much carryover in these to my bench.

Am also doing some tempo eccentrics on quite a few movements. These will be a trend on my bench as it is a bit of a deficit. I have a very "ballistic" bench with a very fast eccentric (years ago this wasn't the case). As a result of leaning into that I definitely am not confident at 90%+ loads at a tempo.

Am going to build this strength and see how that goes as well. I have some target numbers in mind for OHP and eccentrics, but hey... let's take this 6 weeks at a time.

Remember at this point in my training I am building volume via quality reps. I have some targets to beat and as competition dates are lined up I will program for that. But, right now just taking it 6 weeks at a time and sticking to some volume training. Fun change of pace

Todays workout:
OHP 3 sets 135lbs tempo 8,7,5
Incline Bench 185 first 5 reps slow eccentric. 10,9,8
Pushups: 24,15
After this did 4 sets of pullups and some biceps.

 

[ckcrown84]

View: https://youtu.be/9gPPKdDi_9o


Week 1 and session1 of upper/lower is now done. Bruh, the pump is nice. Missing feeling that shit!

Will do a six week wave from him, peak week at the end of September.
Will be chasing an amrap at 405, obviously expect more than 10. lol
Long term I would like to shoot for 20, but definitely not in the books right now.

Today's workout:
2x15 315 leg press -> next week shoot for 3 sets, then step load up and skip sets back down to 1-2. On week 3

Repeated 365 on the squats, will add +10lbs a week from here and on peak week go for an AMRAP at 405. Am not going to push a weekly AMRAP while pushing leg press. My secondary squat day also features some squatting, will pull it if my knee flares up.

Reverse hyper machine. This thing is gold for the glutes. Pretty much make everyone use it. haha.

After this did +2 back movements. Just some cable rows. Calm down fellas

Expecting legs to grow relatively fast with the reintroduction of training. We had an extremely low volume hiatus for a while due a knee injury at a comp in November.

We grow some meat on them, then make that muscle strong. Goal is to squat 600 in the future.

 

[ckcrown84]

255lbs x 20


View: https://youtu.be/gUygsqvl7c4


Little bit of benching. Tuesday was a super short session. Had some work meetings and work stress going on. Wasn't able to get my workout.

Hit this and a few accessories and walked out the door. back to work.

Today should be a better day, squats tonight. leggoooo!

 

[ckcrown84]

315 x 20 squats
Jesus I don't have the cardio for this right now lol


View: https://youtu.be/YkHYwn0WYBA?si=D9yg4FCadZEPoNtl



Not sure how I will scale these yet, but its going to be a fun journey. Leggooo

 

[jJjburton]

315 x 20 squats
Jesus I don't have the cardio for this right now lol


View: https://youtu.be/YkHYwn0WYBA?si=D9yg4FCadZEPoNtl



Not sure how I will scale these yet, but its going to be a fun journey. Leggooo

I cant breath bitch…

 

[MindlessWork]

View: https://youtu.be/xSht2FQHx54


Have a nice 6 week wave of volume planned out. Then a deload.
Highlight reel here, those last OHP's killing me! Haven't done this exercise in quite a while and have left shoulders off the roadmap for a while. Will be interesting to see if I get much carryover in these to my bench.

Am also doing some tempo eccentrics on quite a few movements. These will be a trend on my bench as it is a bit of a deficit. I have a very "ballistic" bench with a very fast eccentric (years ago this wasn't the case). As a result of leaning into that I definitely am not confident at 90%+ loads at a tempo.

Am going to build this strength and see how that goes as well. I have some target numbers in mind for OHP and eccentrics, but hey... let's take this 6 weeks at a time.

Remember at this point in my training I am building volume via quality reps. I have some targets to beat and as competition dates are lined up I will program for that. But, right now just taking it 6 weeks at a time and sticking to some volume training. Fun change of pace

Todays workout:
OHP 3 sets 135lbs tempo 8,7,5
Incline Bench 185 first 5 reps slow eccentric. 10,9,8
Pushups: 24,15
After this did 4 sets of pullups and some biceps.

Using dumbbells instead of handles for pushups sounds good and how your shoulders feel after that. Good stuff in your videos, man!

 

[ckcrown84]

I cant breath bitch…

lol I dead

 

[ckcrown84]

Using dumbbells instead of handles for pushups sounds good and how your shoulders feel after that. Good stuff in your videos, man!

I have historical impingement on my right shoulder but these are low to no risk for me. Dips on the other hand... they just seem to find a way to break my right shoulder

 

[ckcrown84]

See attached for an outline of what my chest training is looking like for the last 3 weeks and the next 3 weeks


View: https://youtube.com/shorts/Rex9nanJaJ8?si=LRugU2oOvkVAKXxV


The reps of 20 are getting challenging, don't have all my gas back yet! Notice I do NOT do these with a tempo. These are meant to be fast but removing bounce and following commands. Fast conentric training. This is what builds a bench in my opinion. Eccentric training is fun for the off season and growing some muscles (I am doing a ton of it). But, nothing builds power like a violent explosive concentric.

 

[jJjburton]

See attached for an outline of what my chest training is looking like for the last 3 weeks and the next 3 weeks


View: https://youtube.com/shorts/Rex9nanJaJ8?si=LRugU2oOvkVAKXxV


The reps of 20 are getting challenging, don't have all my gas back yet! Notice I do NOT do these with a tempo. These are meant to be fast but removing bounce and following commands. Fast conentric training. This is what builds a bench in my opinion. Eccentric training is fun for the off season and growing some muscles (I am doing a ton of it). But, nothing builds power like a violent explosive concentric.

Dude be careful with barbell. Its horrible for chest tendons, but that said your arm length to chest ratio is less then mine, which helps alot.

Those are really nice reps!!!! Good stuff!
keep it up!

 

[ckcrown84]

Dude be careful with barbell. Its horrible for chest tendons, but that said your arm length to chest ratio is less then mine, which helps alot.

Those are really nice reps!!!! Good stuff!
keep it up!

Your arm length to chest ratio is not going to pop any tendons off the bone.
Lifting poorly, with poor technique, with improper loads, and too frequently will detatch your tendons from the bone.

Also, a lot of really good lifters have really long arms.

Post a bench video and I will gladly provide some constructive criticism

 

[jJjburton]

Your arm length to chest ratio is not going to pop any tendons off the bone.
Lifting poorly, with poor technique, with improper loads, and too frequently will detatch your tendons from the bone.

Also, a lot of really good lifters have really long arms.

Post a bench video and I will gladly provide some constructive criticism

Nope done with flat bench lol, tore my pec tendon. Did 4 sets of 315 and on the 10 th rep at the last set i tore my pec. But i did dumbell for years before and that was the 3rd week back to barbell benching. So my body was not primed for it.

But thats the thing it would of never happened with dumbells, and it didnt, as barbell is known to do that moreso, because of the fixed nature of the bar. Doesnt allow for rotaion throughout the arms.


That said, that is great on your form and reps. Looks like you are killing it!

Will be following for sure.

Amazing to have knowledgebale people keeping track and loggin there routine and info. Inspiring

 

[ckcrown84]

Nope done with flat bench lol, tore my pec tendon. Did 4 sets of 315 and on the 10 th rep at the last set i tore my pec. But i did dumbell for years before and that was the 3rd week back to barbell benching. So my body was not primed for it.

But thats the thing it would of never happened with dumbells, and it didnt, as barbell is known to do that moreso, because of the fixed nature of the bar. Doesnt allow for rotaion throughout the arms.


That said, that is great on your form and reps. Looks like you are killing it!

Will be following for sure.

Amazing to have knowledgebale people keeping track and loggin there routine and info. Inspiring

Thanks brother, good to be hear. Lemme know if you have any questions. Always happy to help people out.

 

[ckcrown84]

View: https://youtu.be/sLe6ZNhgMd4?si=sNsSjzHt89t1Pf3I


315x15 pause squats. These will put some hair on your chest. lol!

Training is going well, enjoying the higher volume stuff. 2 more weeks in this block of training and then a nice deload will ensue. About a week of easy training. Might push it 1 extra week. We will see.