Need help with powerlifting routine

[Ironlyfe80]

I would hope to get a 500 bench in the next year. My PR on bench was 460, but that was like 10 years ago, so I think I can get there in the next few months. Then it will be tons of work to get to 500. I have a hard time dedicating myself to just one lift because I want to improve them all.

 

[Eman]

Last year I added floor presses and Strict OHP''. Worked wonders.

I do OHP, usually seated, once a week. Def some carryover, IMO.

I do other shoulder work earlier in the week also, focused mostly on front delts because I've found they come into play big time for stability.

 

[franchise24]

I do OHP, usually seated, once a week. Def some carryover, IMO.

I do other shoulder work earlier in the week also, focused mostly on front delts because I've found they come into play big time for stability.

I agree with you [emoji817] on that. Seated is really good. Takes the leg drive out.

 

[Ironlyfe80]

I agree with you [emoji817] on that. Seated is really good. Takes the leg drive out.

I like standing. Im pretty good at leaving the legs out of it and I hate how the bar sits on most seated racks. It always hurts my shoulders when I unrack it.

 

[franchise24]

I like standing. Im pretty good at leaving the legs out of it and I hate how the bar sits on most seated racks. It always hurts my shoulders when I unrack it.

That is true it sucks unrack the bar from the seared position. You ever try Z presses?

Redirect Notice

Link to Z presses just in case you didn't know what I was trying to say.

 

[Ironlyfe80]

That is true it sucks unrack the bar from the seared position. You ever try Z presses?

Redirect Notice

Link to Z presses just in case you didn't know what I was trying to say.

Ive never seen that before. I'll give ut a try my next ohp session. Thanks for the info.

 

[Ironlyfe80]

I was going to do a deload week, but I wasn't feeling like going light, so I just changed the rep scheme a little.

Squats
135 x 10, 225 x 5, 315 x 5, 365 x 5, 405 x 5, 455 x 3, 475 x 2, 505 x 1 (not sure of rpe, but it moved really easy.)

DL
135 x 10, 225 x 5, 315 x 5, 405 x 5, 455 x 3, 505 x 1

Bench- close grip/comp
135 x 10 (cg)
225 x 10 (cg)
275- 3 x 10 (cg)
315- 3 x 3 (comp)

Cable tricep ext
5 x 15 @ 100 lbs (single pulley)

Not a bad day. Squat was actually a pr as I've never attempted over 495. Felt like I could have done a triple.

 

[Ironlyfe80]

Week 4 day 2
Intensity bench day
135 x 10
225 x 5
275 x 5
315 x 5
345 x 5
370 x 5 (5RM) RPE about 8. It was really easy. Should have done 375, but didn't have a spotter.

Volume squat
135 x 10
225 x 5
315 x 5
365-5 x 5

Wide grip cable rows
300- 5x5

 

[Ironlyfe80]

Im excited to begin the starting strength program on Monday. Im going to do an easy workout this afternoon, then take the weekend off. I will be doing my first meet in 8 weeks.

 

[Perrin Aybara]

Im excited to begin the starting strength program on Monday. Im going to do an easy workout this afternoon, then take the weekend off. I will be doing my first meet in 8 weeks.

Strength First program?

 

[Ironlyfe80]

Strength First program?

Ha, yeah thats what I meant.

 

[Perrin Aybara]

Ha, yeah thats what I meant.

Starting Strength would have us out of commission within two weeks, lol.

 

[Ironlyfe80]

Starting Strength would have us out of commission within two weeks, lol.

Right? I m at work and trying to type fast. Just had a brain fart. Im excited to start and happy to find a meet. Just a little nervous about it, but I'll be ready.

 

[Ironlyfe80]

Went in for a short session today. Started with bench press
185 x 10
225 x 5
315 x 5
345 x 3
365 x 7
425 x 3 (slingshot)

Dl
135 x 10
225 x 5
315 x 5
365 x 3
405 x 2
455 x 1
485 x 1
525 x 1

That was it for today as I begin Strength First on Monday.

 

[franchise24]

I was going to do a deload week, but I wasn't feeling like going light, so I just changed the rep scheme a little.

Squats
135 x 10, 225 x 5, 315 x 5, 365 x 5, 405 x 5, 455 x 3, 475 x 2, 505 x 1 (not sure of rpe, but it moved really easy.)

DL
135 x 10, 225 x 5, 315 x 5, 405 x 5, 455 x 3, 505 x 1

Bench- close grip/comp
135 x 10 (cg)
225 x 10 (cg)
275- 3 x 10 (cg)
315- 3 x 3 (comp)

Cable tricep ext
5 x 15 @ 100 lbs (single pulley)

Not a bad day. Squat was actually a pr as I've never attempted over 495. Felt like I could have done a triple.

I was going to go for deload this past week. But after talking with @Perrin Aybara, I decided to hit my 1st training session and see how I felt and I felt great. This why I love RPE's. It is based off how you feel that day. You do what you can, if you feel shitty then you move down an RPE and move to a different rep scheme with the same RPE lighter weight. It's magnificent system. Took me a while to get used, adapt and recover from since it was all new to me.

I ever got the RTS manual to help me get a better understanding.

 

[Ironlyfe80]

I was going over the standings in the federation I will be lifting in, and all my current lifts fall in the top 3 for sub masters @ 308 lbs. Also, doesn't look like my state has any records set in this fed, so maybe I can get some of those. There's actually a chance I could place well,if not win.

 

[Perrin Aybara]

I was going over the standings in the federation I will be lifting in, and all my current lifts fall in the top 3 for sub masters @ 308 lbs. Also, doesn't look like my state has any records set in this fed, so maybe I can get some of those. There's actually a chance I could place well,if not win.

You gonna bulk to 308lbs to take full advantage of your weight class?

 

[Ironlyfe80]

You gonna bulk to 308lbs to take full advantage of your weight class?

If I start blasting, I'll have to make sure I don't go over, lol. I put on weight too easy. I'll be real close though.

 

[Perrin Aybara]

If I start blasting, I'll have to make sure I don't go over, lol. I put on weight too easy. I'll be real close though.

It'll be great for your bench especially.

 

[Ironlyfe80]

It'll be great for your bench especially.

I hope so. I think I should be able to get at least 455 by then. My bench has been feeling good. I did 365 x 7 yesterday, after doing an ID (370 x 5) bench 2 days before. Then followed it up with a 425 x 3 with a slingshot.