As some of you know I competed in a Novice Powerlifting Competition at PTC Malaga (for their website see here) in July of last year. It was an amazing experience for me, and taught me a lot about my own training, strength training, injury prevention and has since altered how I train myself and others. I always wanted to get back into another powerlifting comp, and with Nationals on this weekend I realized I should have trained for it, but of course life gets in the way. But, now I’m back into it, and ready to try to take my lifts from the first comp (all PB’s by the way) to a new level. As such I’ll be doing a weekly log tracking my progress, that is: really any figures I care to report be they body-weight, weights lifted, videos of such etc. I’ve included (below) the compilation video of my lifts from my first comp: my personal bests at 94.8kg (208lbs) body-weight ended up as follows:
Deadlift: 240kg (528lbs)
Bench press: 150kg (330lbs)
Squat: 182.5kg (401.5lbs)
Total of 572.5kg (1259lbs)
I consider this a reasonable base from which to build, and with that in mind I might share here what I plan to aim to get for the coming comp (keep in mind these are targets and I’m only in my first week of training):
Deadlift: 260kg (572lbs)
Bench press: 160kg (352lbs)
Squat: 200kg (440lbs)
Total of 620kg (1364lbs)
A modest tally to be sure, but I like to play it safe in these things. The hardest increase I think will be in the squat, although my quads are some of my most developed body-parts, they are proportionally not the strongest, and thus will be the focus of my training.
I’ll include a squat video (below) and also a tally of weights lifted from my program this week. I missed the bench day as I was doing GVT (that is German Volume Training) at the start of the week and decided to do the comp after this day. My current body-weight is 95.5kg.
My first program is what they call, a “Mixed” (for more see here) program (I’ll include my program below), that is it includes elements of Hypertrophy (for more see here) and Maximum Strength (for more see here) training protocols in an effort to acclimatize the lifter to a more rigorous program and lifting strategy for their pure Maximum Strength program. Instead of doing specific hypertrophy workouts and strength workouts in the week (or microcycle), I’ve decided to break up each specific microcycle into focusing on a specific variable, that is hypertrophy or strength. Why? One of the things I didn’t do in prep for my last comp was lift heavy weights for higher reps, so in this program, specifically the Mixed one, I want to start trying to get the bar loaded up and lifted for those higher reps ranges (to increase neural efficiency, familiarity with the lift, increase hypertrophy and strength). This will also reduce the likelihood of injury as my body adjusts to heavier loads again. I don’t have much time (10 weeks), so I’ve got to get pretty serious early on, as such my lifts this week have been as follows:
Deadlift: 140kg (308lbs) x 8 reps
Bench: (on the GVT program) 80kg (175lbs) x 10 reps (x 10 sets)
Squat: 120kg x 10 reps
Military press: 60kgs (132lbs) x 10 reps
I’ve included the military press as it’s part of my assistance day work and I consider it still to be a strength exercise and a good supporter for the bench. These figures are admittedly low, but it is my first week and the reps are high. Next week is a strength week with reps in the 5×5 range so I’m hoping for:
Deadlift: 180kg (396lbs) x 5 reps
Bench: 120kg (264lbs) x 5 reps
Squat: 150kg (330lbs) x 5 reps
Military press: 70kgs (154lbs) x 5 reps
Stick with me over the next few weeks, and see how I go in my prep.