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Top Set Powerlifting Training- Raw & Equipped- Week 6

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This is the beginning of a new mesocycle in my 12-15 week training block. I have broken up my training into 3-week cycles that I reset and make adjustments based on my strengths and weaknesses.

I am really motivated and confident with the way my programming is going. So far, so good! My plan is to continue to build strength through the combination of varied intensities and over-all volume accumulated. I am practicing with higher intensities to expose weaknesses and then to build those weaknesses into strengths through accessory exercises and volume.

My plan is to keep my staple powerlifting movements over the macrocycle(squat, bench press, deadlift), but change the accessory movements when needed. I will usually stick with the same exercises for a 3-week period and change them up to keep things fresh and also, if I feel I’m not getting much more out of that exercise anymore. The saying “there is more than one way to skin a cat” comes to mind.

This week started off a bit slow and picked up progressively each day. It seems that the first training day of the week takes me a little while to get into the right groove; mentally and physically. Overall a great training week! I will keep on pushing!

Week 6

Day 1- 8/7/18

  • Squat Single Ply Suit: 435×1,1,1,1,1
  • Bench Press-Pause: 220×3,3,3,3,3,3,3
  • Deadlift-Sumo: 370+Chainsx2,2,2,2,2
  • Sit Rows: 130×12,12,12

Note: Squat felt on/ off. Bench felt super weak for some reason, but seemed to move ok for the first few sets. Deadlift is getting frustrating because I can’t seem to get in an aesthetically pleasing position, but it doesn’t feel bad. I feel that if I can get more upright my leverage will improve allowing me to lift more efficiently, but I’m having a hard-time getting into an upright position while feeling strong and maintaining tightness. Also, using chains to reinforce a stronger lockout. It’s a work in progress!

Day 2- 8/8/18

  • Bench Press-Single Ply Shirt: 285×1,1,1
  • Squat: 325×3,3,3,3,3,3
  • Floor Press: 225×5,5,5
  • Romanian Deadlift-Defecit: 295×5,5,5
  • Chest Supported Row: 40’sx12,13,13
  • Hammer Curls-Superset-Tricep Extensions: 30’sx10,10,10

Note: Bench felt super heavy and I couldn’t find the groove, but pushed through. Squat felt kinda good, the added volume seems to be paying off. The difference in the way I am bracing is definitely making a difference. My mental checklist while setting-up is chest up, air, ribs down, and squat. This seems to be working well for me. Everything else felt great and also added in some extra arm work.

Day 3- 8/10/18

  • Deadlift-Sumo Single Ply Suit Block Pull: 515×1,1,1
  • Bench Press-Pause: 250×1, 260×1
  • Bench Press-2 Board: 235×5,5,5
  • Box Squat-SS Bar: 270×5,5,5
  • Bench Press-Pin: 225×1,1,1,1,1
  • Lat Pulldown: 130×12,13,14
  • Leg Extensions-Superset-Leg Curls:100×8,8,8

Note: Deadlift felt good pulling off blocks, nice to change things up a little. Bench felt good today too! Sticking with sumo stance box squats to hopefully build the hips, hams, and upper-back. Doing dead-stop pin presses to build power off the chest. Did some extra leg work.

Day 4- 8/11/18

  • Squat: 365×1, 385×1
  • Bench Press-Close Grip Slingshot: 260+Chains:x1
  • Bench Press-Close Grip Slingshot: 230+Chainsx4,4,4
  • Squat-Pause: 280×4,4,4
  • Bench Press-Close Grip Incline 2 Board: 185×6,6,6
  • Rear Delts: 30’sx15,15,15
  • DB Curls-Superset-Tricep Extensions: 30’sx10,10,10

Note: Squat moved ok; the 385 felt better than the 365, so I think for me it’s just being confident and attacking the weight. Added chains to bench press to overload lockout, as I’m using the same weight as last cycle. Using chains are a fun way to add extra stimulus to an already existing beneficial movement. Pause squats felt great and this is an excellent movement to help reinforce positive movement patterns. Extra arm work to build up those biceps and triceps!

Be Confident in My Efforts!

I am learning to not get caught up with the weight on the bar, but focusing on being confident with the weight and being ok with making adjustments on the fly. Sometimes I have to be able to call an audible play and change things based on how I feel that day if necessary. This doesn’t mean I’m jumping off track, it is a realization that will contribute to positive growth mentally/ physically by learning and understanding my body through paying attention to the details.

This next weeks plan:

  • Couple sets of abs every morning using the Ab Carver Pro Roller.
  • 50 kettlebell swings every morning.
  • 50 tricep extensions every morning.

I will also continue to do ab pulldowns in my warm-up routine because I feel this has helped with a stronger bracing pattern. Doing upper-back or lat exercises every session is a must, so I will continue with this too. I added in extra arm and leg work to my training and I’m confident this will pay off.

One big break-through I learned to get better sleep at night is to set the thermostat below 69 degrees before I go to bed. When it’s cold I sleep way better. In the future I might consider having a sleep study done.

Until next time, thanks for reading and if you have comments or questions leave them below.

If you hear a voice within you say “you cannot paint,” then by all means paint and that voice will be silenced.-Vincent Van Gogh

Peace & blessings,

Marcus

Marcus@totalfitnut.com

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Marcus

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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