RodgerThat
New Member
Why you going so heavy with squats during this week right off the bat?
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Why you going so heavy with squats during this week right off the bat?
Perrin Aybara
Master
Was a typo, was 4x6 with 315. I don't know, didn't really feel heavy as much as I was just winded. I just came up with an estimation of how much to do and went with it.
RodgerThat
New Member
Hardest part of being a powerlifter is dialling it back I find. Your just off a meet the other day I'd be more in the 225lb range personally to give my body a true break I think you'll find it will help in the long run to relax more this week even though you feel like you didn't get your workouts in last week don't worry you aren't getting weaker lol
Perrin Aybara
Master
I feel smaller and weaker already, lol. Yeah, may just do the same with 275 next week. I don't really have a high bar squat, strict press or front squat max to work with, so there is some trial and error involved. The good mornings felt way too easy though.
Subbed for sure. I've been gone for a few days and all sorts of shit has happened
Perrin Aybara
Master
It happens, brother. Glad to have you on board and I hope you make a speedy recovery.
I read like ten pages of a troll (I hope, if not, I don't know what to think) thread earlier at work. Like a train wreck I couldn't look away from until it was over. Seems to be a lot of that here lately.
Perrin Aybara
Master
Here's the tentative, updated training plan.
Tuesday
High bar squat 5x6+
Overhead press 4x8
Good morning 3x10
Slingshot bench 3x8
Weighted planks, side raises and rear delt flyes
Thursday
Overhead press 5x6+
Front squat 3x8
Close grip floor press 3x8
Dumbbell rows and hammer curls 5x10 each
Saturday
Deadlift 4x6+
Front squat 3x10
Bench press 4x8
Weighted planks, side raises and rear delt flyes
Sunday
Hamstring curls 3x15
Strict press 3x10
Weighted chin ups 5x10
Triceps exercise
Curls 5x10-15
Face pulls
High bar squat 5x6+
Overhead press 4x8
Good morning 3x10
Slingshot bench 3x8
Weighted planks, side raises and rear delt flyes
Thursday
Overhead press 5x6+
Front squat 3x8
Close grip floor press 3x8
Dumbbell rows and hammer curls 5x10 each
Saturday
Deadlift 4x6+
Front squat 3x10
Bench press 4x8
Weighted planks, side raises and rear delt flyes
Sunday
Hamstring curls 3x15
Strict press 3x10
Weighted chin ups 5x10
Triceps exercise
Curls 5x10-15
Face pulls
You just finished up a meet, a grueling peaking cycle, and put a ton of stress on your body. You're not 100% right now and won't be for a few weeks. Take it easy on the training for a good solid 2wks. Nothing will be lost that can't be made right back up in a day or two. Cut down maybe to 3x a week for the immediate future and once you feel everything is back up to speed make the switch back over to your planned programming.
Your updated program looks good. Use Sundays workout to hammer in some volume on your lagging body parts and use the hypertorphy to help fill you into your weight class. All things being equal, having more muscle mass while staying in the same weight class can only help you.
Your updated program looks good. Use Sundays workout to hammer in some volume on your lagging body parts and use the hypertorphy to help fill you into your weight class. All things being equal, having more muscle mass while staying in the same weight class can only help you.
Perrin Aybara
Master
Thanks, Doc. Taking it easy is something I struggle with, but you guys are right. I'll dial the weight back like 10% and call this Sunday a miss. Next week I'll use 275 on the high bar. I'm not sure where I'm at on front squat so I'll just see what 185 feels like. I believe last time I did them I was using 205-215 for 8-10.
Perrin Aybara
Master
Got this hoodie my girl ordered for me today.
Just checked the tracking on my knee sleeves and they're still sitting where they started, looks like next week on them at this rate.
I'm at the gym and feeling a lot better than Tuesday.
Just checked the tracking on my knee sleeves and they're still sitting where they started, looks like next week on them at this rate.
I'm at the gym and feeling a lot better than Tuesday.
Perrin Aybara
Master
Weight tonight was 234lbs
Five minute cardio warm-up
Front squat 165 3x8 (need to work on wrist flexibility)
Strict press 155 4x6 155x10
Close grip floor press 225 3x8
One arm dumbbell rows 80 5x10
Hammer curls 30's 5x10 (did a few sets seated on an incline)
Fifteen minutes walking on the treadmill
Took it much easier tonight, everything felt good.
Five minute cardio warm-up
Front squat 165 3x8 (need to work on wrist flexibility)
Strict press 155 4x6 155x10
Close grip floor press 225 3x8
One arm dumbbell rows 80 5x10
Hammer curls 30's 5x10 (did a few sets seated on an incline)
Fifteen minutes walking on the treadmill
Took it much easier tonight, everything felt good.
Perrin Aybara
Master
Kind of just brainstorming and coming up with a loose plan here, but I think I'd like to compete again around September. Got a couple meets I've got my eye on. I qualified to go on to the next level of competition in my fed, problem is that's over 2000 miles away. While I'm sure I could find a way to swing it, it wouldn't be practical right now cost-wise and I'm just not there yet in my training to be competitive at that level. Would be a cool experience for sure, but I'm going to save that until I'm in elite territory. I'm just going to hit regional meets for now.
I'll have to sit down and come up with a timeline for all this soon. Should be able to continue with what I'm doing and then move into Sheiko as planned. By the time that's over I'll be good to hop back on and hopefully get some coaching for a few months leading into the next meet. The one I'd like to do is somewhat of a long drive. If it doesn't look feasible there's a more casual push/pull meet much closer around the same time. If I end up having to do that one I'll hold off on the coaching until I can plan a better meet.
By then I'd like to be squatting around 500 raw and 550+ with wraps, benching near or over 400 and at least 635 on deadlift. I believe this is reasonable in this timeframe.
I don't think there's anything else at the moment, just thinking out loud here.
Edit: if I do the push/pull I just want 1000+.
I'll have to sit down and come up with a timeline for all this soon. Should be able to continue with what I'm doing and then move into Sheiko as planned. By the time that's over I'll be good to hop back on and hopefully get some coaching for a few months leading into the next meet. The one I'd like to do is somewhat of a long drive. If it doesn't look feasible there's a more casual push/pull meet much closer around the same time. If I end up having to do that one I'll hold off on the coaching until I can plan a better meet.
By then I'd like to be squatting around 500 raw and 550+ with wraps, benching near or over 400 and at least 635 on deadlift. I believe this is reasonable in this timeframe.
I don't think there's anything else at the moment, just thinking out loud here.
Edit: if I do the push/pull I just want 1000+.
Last edited:
Perrin Aybara
Master
Weight today was 232lbs 
Five minute cardio warm-up
Various stretches before and between exercises
Beltless conventional deadlift 410 6, 6, 6, 10 (felt odd after not doing them in awhile, still easy)
Bench press 225 5, 6, 6, 6, 24 (forgot to do 6 on first set, went for 25 for the hell of it)
Front squat 135 3x10 (still having trouble getting used to these and had to use cross arm grip)
Weighted planks +45 3 sets of 60 seconds (kind of hard)
Dumbbell side raises 10 3x10
Cable rear delt flyes 10x10, 15x10x2
Twenty minutes of stationary bicycle
Feeling pretty good overall, I'll just blame missing the rep on bench on the loss of water weight and a little pre workout cardio with the old lady this morning before getting to the gym, lol. Still taking tomorrow off and then I'll resume more of a normal routine.
Five minute cardio warm-up
Various stretches before and between exercises
Beltless conventional deadlift 410 6, 6, 6, 10 (felt odd after not doing them in awhile, still easy)
Bench press 225 5, 6, 6, 6, 24 (forgot to do 6 on first set, went for 25 for the hell of it)
Front squat 135 3x10 (still having trouble getting used to these and had to use cross arm grip)
Weighted planks +45 3 sets of 60 seconds (kind of hard)
Dumbbell side raises 10 3x10
Cable rear delt flyes 10x10, 15x10x2
Twenty minutes of stationary bicycle
Feeling pretty good overall, I'll just blame missing the rep on bench on the loss of water weight and a little pre workout cardio with the old lady this morning before getting to the gym, lol. Still taking tomorrow off and then I'll resume more of a normal routine.
RodgerThat
New Member
I see your going with the weighted planks eh, I haven't felt a blank burn in forever so it's a pretty good one. Throwing any side planks in?
Perrin Aybara
Master
I didn't today for the sake of time, we got to the gym an hour late. I might start working a few in next week.
Perrin Aybara
Master
Finally.
Perrin Aybara
Master
Glad I got XL, anything smaller seems like it'd be very hard to get on.
My large SBDs are a bitch
Perrin Aybara
Master
I can imagine. I can see a lot of leg hair getting ripped out putting on these XLs. I'll try them out tomorrow, may go ahead and do low bar rather than high bar just to see if they make much difference. I've had one of them on for about fifteen minutes now, seems comfy.
RodgerThat
New Member
Nice man I think your really gonna dig them!
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