Today was a slow day. It's my last day off before going back to work and I helped a friend move some antique furniture from his dead grandmother's home. Riveting day. My powerlifting training is going what I like to call "slow and steady". I'm a father of three young ones and my wife and I work full time. I work shift work, she works straight days. So you can see that I don't have a set in stone workout regime. I'm lucky if I can hit the gym three days a week. One good side though, I don't have to worry about over training injuries. LOL.
Tomorrow will be a better day. I will leave early for work and train Bench Press. I work each lift (squat, bench, dead) only once per week. On Bench days I do flat bench press, 2 warm up sets then 8 sets of 3 reps for 75 % of my 1RM. Then I do 3 sets of 6 reps close grip bench for 60% of my 1RM. These percentages increase each week for 6 to 7 weeks until I'm up to 95-100% and doing singles. The rest of my workout is more or less instinctive depending on my energy levels and how much time I have. I usually do flat bench flys for 3 sets and dips for 3 sets or I'll add in some machine flys or tricep cable extensions. I weigh about 295 lbs so I do dips with some assistance although I have been able to crank some out with just my body weight.
% SETS REPS
0.75 8 3
0.80 7 2
0.85 6 2
0.90 6 2
0.95 6 1
060 8 3
1.00 3 1
This is the periodization progression I currently use. It's not very complicated but its working for me. On Tomorrows post I will report on exactly what I did and my feelings. I did Squats two days ago and I'm pumped to get back to the gym.
Here is one of my favorite lines
"This is my church, this is where I heal my hurts"
Thursday, December 29, 2005
And so begins my blog. I've always wanted a medium in which I can share with the world my ideas and views. Instead of boring you with my opinion on world events I'll just start with my passion. Powerlifting.
I have been lifting weights for the best part of 20 years. I've read all the magazines and books regarding training and diet. I've followed tonnes to routines and diets. After all of this I have come one conclution. "Lift Big or don't bother lifting".
I have been powerlifting for only two years and I have received my best results within this time. My muscle/strength gains have been greater than any program I have followed in the past.
I hope this will be the start of a great journey.