Top Set Powerlifting Training- Raw & Equipped- Week 5

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This week was somewhat of a challenge. Weights were getting heavier and also, mentally I was just not focused. I was seriously wanting to go back to phase 2 and train every day, so I ended up training an extra day this week because of my fitness addiction. After realizing that I need to stay on track with my program, I still finished off the week hitting the numbers I had planned.

I’m going to continue with the 4 day a week training plan. I feel with the combination of raw and equipped training, I’m managing my recovery and feel good physically and mostly mentally day-to-day. Being able to train through days when mentally I’m off, makes me feel that much more stronger; by pushing myself through something that my mind is trying to tell me other-wise. The mind tries to play tricks and it takes will power to push through and get the work done sometimes.




Day 1- 7/30/18

  • Squat-Single Ply Suit: 460×1,1,1
  • Bench Press-Pause: 255×1,1
  • Bench Press: 230×3,3,3,3
  • Deadlift-Sumo Pause: 405×2,2,2
  • Bench Press-Wide Feet-up: 210×2,3,3
  • Sit Rows: 120×10,11,12,13

Note: Squat felt horrible. Bench felt off too. Deadlift felt ok. I kinda have a feeling for what I need to improve to make my squat feel stronger. I know that I need to get tighter in my upper-back and lats, while also bracing harder by pulling my rib cage down. Not sure if I feel stronger trying to keep my head up or more neutral to slightly down. Still got a lot to figure out. My bench press is a struggle, but I’m gonna keep pushing. I have to be more patient with the start and pause on the chest longer. Deadlift feels good from day to day, I need to get more consistent with my technique and just keep practicing and it will improve.

Day 2- 7/31/18

  • Front Squat: 300×1
  • Front Squat-Pause: 275×2, 280×2,2
  • Bench Press-Incline Close Grip: 220×1, 205×2, 185×5
  • Seated Over Head Press: 170×1, 155×3,3,3
  • Chest Supported Rows: 60’sx10,9,11
  • Leg Extensions: 100×20,20,20

Note: This was a day that I didn’t have planned in my program, but I just wanted to train. I hadn’t done front squats in a while and they felt good. On this day I was contemplating going back to phase 2 and train 5+ days a week with the thought that I needed to do more to see better progress. I pumped the brakes on that and got back on track by the next training session. Anyways, everything felt good this day and I will be incorporating front squats into my programming this next training block. I really would like to improve my OHP and Incline bench press; work in progress.

Day 3- 8/2/18

  • Bench Press-Single Ply Shirt: 300×1,1
  • Squat: 380×1
  • Squat: 340×2,2,2,2,2,2
  • Floor Press: 240×4,4,4
  • Romanian Deadlift-Snatch Grip: 315×5,5,5
  • Dumbbell Row: 80×10,10,10

Note: Bench press in the shirt felt off. I didn’t feel like I was finding the groove. Squat was feeling decent and I was happy with the speed, but still needs work. I haven’t done dumbbell rows in a while because the highest weight I have is 80’s, but surprisingly they felt good.

Day 4- 8/3/18

  • Deadlift-Sumo Single Ply Suit: 455×1, 500×1,1
  • Bench Press-Pause: 255×1
  • Bench Press-2 board: 245×5,5,5
  • Box Squat- SS Bar: 285×4,4,4
  • Bench Press-Spoto: 225×5,5,5
  • Lat Pulldown: 150×10,10,10,10

Note: Deadlift felt horrible, I couldn’t get in position and it was frustrating. Bench press felt good. Box squats seem to be going ok. I’m using box squats with the SS Bar in my deadlift stance to build hips, hams, glutes, and upper-back while also hoping it will improve the top end of my squat. The Spoto press is for helping to stay tight in the bottom of the bench press and build strength and explosiveness in the chest.

Day 5- 8/4/18

  • Squat: 380×1
  • Bench Press-Close Grip Slingshot: 250×1, 280×1,1
  • Bench Press-Close Grip Slingshot: 245×4,4,4
  • Rear Delts: 30’sx15,15,12

Note: Today was my wife’s birthday, so instead of not training I got in a quick one. Squat felt ok. Bench press felt strong, just wanted to do a little something better than nothing. I only missed out on goodmornings and incline bench press and with training an extra day this week I feel ok about cutting this session short. Family comes first always, but I appreciate the support I get to pursue my goals.

Stay Focused!

I’m going to stay on track with my training plan. This has been a challenging week, but I look forward to the next training block. I will be switching up a few exercises to help build up weaknesses while also working on technique which is probably the most important factor.

My plan for this week:

  1. More consistent sleep.
  2. 50 kettlebells swings every morning.
  3. Stick to my training program.
  4. Don’t stress over numbers and work on technique.

I have a positive attitude and look forward to making improvements. I will be great! The only thing holding me back is me and I’m feeling focused knowing that if I stick to the game plan I will achieve my goals.

Thanks for reading and if you have any questions or comments leave them below.

It is during our darkest moments that we must focus to see the light.-Aristotle Onassis





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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless

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