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Top Set Powerlifting Training- Raw & Equipped- Week 7

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Feeling good, feeling fine; this week was sweet as wine! It feels good to take a look back and reflect on my progress and to see how far I have come to finally have a training plan that is paying off. For a while, I was relying on what others were saying is the best way to train for strength and that is cool, but for me to be doing things my way has helped me to understand what I need to do, to make consistent gains through improving: weak points, technique, and recovery methods.

I am not saying that my training program is better than any other, but what I’m saying is that I have found what’s working for me right now and that feels good. More than any other factor to achieving goals in a training program is consistency and progressive overload. There are many training programs and methodologies that can accomplish great results, but when you set up your own program and have a clear understanding of the game plan, your goals start to become realities!

Week 7

Day 1- 8/13/18

  • Squat-Single Ply Suit: 450×1,1,1
  • Bench Press-Pause: 250×1
  • Bench Press-Pause: 230×3,3,3,3,3
  • Deadlift-Sumo: 395+Chainsx2,2,2,2
  • Bench Press-3 Sec. Pause: 235×1,1,1,1,1
  • Sit Rows: 130×13,13,13
  • Leg Extension-Superset-Leg Curls: 100×9,9,9

Note: Equipped squat felt ok, heavy at first and better with each set. I definitely need to work on staying tighter coming out of the hole by holding my air until lock-out. Bench felt good. Shoulder is feeling a little sore, but nothing I can’t handle. Deadlift felt good too. I’m hoping that the chains will help with building momentum to strengthen my lock-out. It was a good day!

Day 2- 8/14/18

  • Bench Press-Single Ply Shirt: 295×1,1,1
  • Squat: 385×1
  • Squat: 335×3,3,3,3,3
  • Floor Press: 235×4,4,4
  • Romanian Deadlift-Deficet: 310×5,5,5
  • Chest Supported Row: 40’sx13,13,13
  • Hammer Curls-Superset-Tricep Extension: 30’sx12,12,12

Note: Equipped bench press felt stronger than last week, I felt in the groove. Squat felt ok, but not great. Floor press was feeling heavy, but I pushed through. RDL’s felt easy. Kinda hard to keep a flat back when pulling from a deficit, but the extra stretch on the hamstrings and lower-back will pay off.

Day 3- 8/16/18

  • Deadlift Sumo-Single Ply Suit Block Pull: 530×1,1
  • Bench Press-Pause: 250×1
  • Bench Press-2 Board: 240×5,5,5
  • Box Squat-SS Bar: 280×4,4,4,4
  • Bench Press-Pin: 230×1,1,1,1,1
  • Lat Pulldown: 130×13,13,13
  • Leg Extension-Superset-Leg Curls:100×9,9,9

Note: Equipped Deadlift felt great, but heavy! Pulling from blocks is great for adding additional overload in the area of the pull where I need the most work. Bench press felt strong and shoulder is feeling a little better. Box squatting seems to be more challenging than a regular squat do to sitting further back and using SSB. I am specifically using box squats for building the hips, hams, and upper-back. Dead-stop pin press is feeling good; building power off the chest.

Day 4- 8/18/18

  • Squat: 365×1, 390×1
  • Bench Press-Close Grip Slingshot: 250+Chainsx1, 265+Chainsx1
  • Bench Press-Close Grip Slingshot: 235+Chainsx4,4,4
  • Squat-Pause: 290×4,4,4
  • Bench Press-Close Grip Incline 2 Board: 195×5,5,5
  • Rear Delts: 30’sx15, 40’sx8,8
  • DB Curls-Superset-Tricep Extension: 30’sx12,12,12

Note: Squat felt super! Close grip bench with slingshot and chains is moving nicely; building that tricep strength. Pause squats are an awesome exercise and I plan to keep these around for a while. Initially I was going to do front squats to give my shoulders a break from back squats, but I feel that I get way more carryover out of pause squats. Bench press Incline went well, but might be a part of my shoulder issue. I might need to make some adjustments; maybe widen my grip or change to another pressing variation.

Keep Pushing!

My training is moving along well and I’m progressing each week. This next week will be a challenge to kinda test where I’m at so I can make decisions moving forward for my next training block.

My nutrition has been on point, still carb-cycling and this is working great for me. I am actually down in weight, but maintaining strength and still getting stronger. I’m not sure how far I want this to go, but getting a little leaner isn’t a bad thing.

My plan for this next week:

  1. Couple sets of abs every morning.
  2. 56 kettlebell swings every morning.
  3. 56 tricep extensions every morning.
  4. Couple sets of pecs every morning.

This extra workout in the morning has become very beneficial; especially the kettlebell swings. Kettlebell swings have helped me with some minor hip pain and also helps build the glutes and promotes general blood flow to boost recovery. I’m adding in pecs to get blood into them; nothing more. None of these exercises are heavy or strenuous. I’m doing these for basic overall maintenance, mobility, and recovery. Here are some of the other strategies I use to Recover From Training Faster that might be helpful for you too.

Also, I have been sleeping great, but staying up to late. Damn Netflix! The good thing is, I really don’t need to wake up early for anything, so I am getting plenty of rest.

Overall I had a great week and hope you did as well. Until next time!

If you have any questions or comments leave them below.

We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.-Plato

Keep Pushing,

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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