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Top Set Powerlifting Training- Raw & Equipped- Week 8

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This week was a mixed feeling of accomplishment and fatigue. I hit the numbers on the main lifts I intended, but half of the week my body and mind was not having it. The good thing is that I’m not frustrated or even concerned with this because I know there is going to be ups and downs from week to week and the only time to be worried is when the downs don’t come back to ups.

There could have been a few factors that played into me not having my mojo:

  1. I went to the fair the day before I started this training week and it was in the high 80’s and super humid, probably walked 3+ miles without eating much that day.
  2. My weight has dropped from 200ish to 196ish, so not a big deal, but there is a change.

This is not making excuses, but rather identifying possible factors that could have contributed to me being gassed out.

I am glad to be resetting and starting a new 3-week block. I was seriously contemplating trying a deload for my next week of training to see if that would be beneficial and help with fatigue, but I have never done deloading, so why start now?

Week 8

 

Day 1- 8/21/18

  • Squat-Single Ply Suit: 465×1
  • Bench Press-Pause: 235×1, 205×5,5,5,5,5
  • Deadlift-Sumo: 405+Chainsx2,2,2
  • Bench Press-3 Sec Pause: 225×1, 235×1, 245×1
  • Sit rows: 140×13,13,13
  • Leg Extensions-Superset-Leg Curls: 100×10,10,10

Note: Squat felt super heavy, I was hoping to push it another 10lbs this day, but definitely didn’t have it in me. Bench was not there either. I didn’t hit my volume numbers either and had to drop the weight. Deadlift was easy. The chains are a great tool to help with momentum and lockout. The funny thing is when I came back to do the 3 Sec pause on bench they felt fine. So, slow start, good finish!

Day 2- 8/22/18

  • Bench Press-Single Ply Shirt: 305×1,1
  • Squat: 365×1, 345×2,2,2,2

Note: Not much to say for this day. I did hit my bench numbers, but it was rough! Everything felt heavy and I felt like falling asleep. Squat felt off, but pushed through. I had a bunch of other exercises planned, but decided to call it and rest instead.

Day 3- 8/24/18

  • Deadlift-Sumo Single Ply Suit Block Pull: 545×1
  • Bench Press-Pause: 250×1, 265×1
  • Bench Press-2 Board: 250×5,5,5
  • Box Squat-SS Bar: 290×4,4,4
  • Bench Press-Pin: 235×1,1,1
  • Lat Pulldown: 130×15,12,10
  • Leg Extension-Superset-Leg Curls: 100×10,10,10

Note: Deadlift felt good and I’m hoping to pull this from the floor within a few weeks, I just have to get aggressive and commit to it! Bench felt really good and the 265 was a paused PR! Box squats felt easier than last week and moved well. Dead-stop pin press on bench felt strong, but I am going to swap these out for another movement next training block. These are kinda brutal on the pec/ front delt area for me. This was a good day and I felt full of energy.

Day 4- 8/25/18

  • Squat: 365×1,1
  • Bench Press- Close Grip Slingshot: 260+Chainsx1

Note: Rough day! Just pushed through and did something instead of nothing. At this point I felt drained both physically and mentally. To be honest, I’m not sure how I even got this much done this day. I felt wounded! Everything was heavy, even warm-ups and just called it for the day. I decided it was more important to eat and rest.

Discipline & Consistency!

One of the biggest things I learned this week is to be able to deal with fatigue and understand the effects it can have on my training by recognizing the factors that contributed to it. In the past I would have gotten frustrated and probably not have looked at the big picture as to why I feel the way I do and what caused it.

It has taken me a long time to understand the importance of consistency and discipline when it comes to improving my strength through all the indirect elements like: nutrition, rest, and mind-set. That is why it’s so important to track your progress.

Also, trying to rush the process doesn’t always give the best results. I think all the failures and experimenting with different training programs has help me to grow and understand myself better. Teaching me patience and to trust the process, to never stop learning.

My plan for this next week:

  1. Couple sets of abs every morning.
  2. Couple sets of kettlebell swings every morning.
  3. Couple sets of triceps every morning.

This extra workout I have been doing in morning is great! I do it circuit style and run through it twice. It only takes me 10 min tops and it gets the blood moving through the body. Especially the kettlebell swings; they have really helped me with relieving hip flexor pain. I’m doing a variety of ab exercises, but I mainly use the ab carver pro roller. The triceps extensions I usually do with a band. From week to week I might add in other exercises depending on how my body is feeling. They are kinda prehab/ rehab exercises to help keep me less sore and more mobile.

Until next time, keep pushing!

If you have any questions or comments leave them below.

What’s money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do.-Bob Dylan

Thanks,

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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