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.

Bench Progression:

% 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"

Snowdaddy