Top Set Powerlifting Training- Raw & Equipped- Week 9

Please follow and like us:


This week went a lot better than expected. I had plenty of energy and my body felt good too. I had thoughts of taking a deload for this week, but I decided not to and I’m glad because I was able to crush this week like a Budweiser can.

I started a new 3-week block this week and I was able to make some adjustments based on how mentally/ physically I felt from the last training block. I’m trying to utilize exercise selection to give me a variety in my training while still being specific enough to help me meet my strength goals. Basically, I am doing movements that are competition specific that don’t leave me feeling to beat up to train to the fullest by my next session.

A lot of times I get caught up with the thought of wanting to improve certain lifts that I’m not sure are making me stronger. For example, I want to improve my incline bench and overhead press, but I’m not sure if there is any carryover to my main lifts going on or if I’m just trying to improve to many things at once. Most likely the latter!

So, I will be trying to stick to exercises that are the most specific to have more carryover for what I am wanting to get stronger at: Squat, Bench Press, Deadlift-Sumo. Practice makes perfect!

I am still very much enjoying equipped lifting and I look forward to it each week. At some point I will need to get my squat suit altered because it’s a bit loose in the shoulder straps area, but not a big deal. Also, I will be looking to get a new powerlifting belt with a lever soon. Everything else is feeling good, it’s a fun learning experience!

Week 9

Day 1- 8/28/18

  • Squat-Single Ply Suit: 440×1,1,1,1
  • Bench Press-Pause: 250×1, 225×3,3,3
  • Deadlift-Sumo Deficit: 370×2,2,2,2
  • Bench Press-3 Sec Pause: 230×1, 235×1, 240×1
  • Sit Rows: 150×10,10,10
  • Leg Extension-Superset-Leg Curls: 105×10,10,10

Note: Equipped squat felt good and moved better than they felt. Bench press is feeling awkward for some reason. I can’t seem to get in my usual set-up even though I feel like I’m doing everything exactly the same every time. I will be playing around with my set-up to get in a stronger position. Deadlift felt great! Pulling from a deficit to increase range of motion and stretch the hips some. Hopefully it will help me get into a better position with my regular pull. The extra leg work is a great addition. I’m thinking that this superset combo is here to stay for a while.

Day 2- 8/29/18

  • Bench Press-Single Ply Shirt: 290×1,1,1
  • Squat: 320×3, 330×3, 340×3
  • Bench Press-2bd: 245×5, 255×4,3
  • Goodmornings-Safety Squat Bar: 240×5,5,5
  • Chest Supported Rows: 60’sx10,10,10
  • Hammer Curls-Superset-Triceps Extensions: 40’sx10,10,10

Note: Bench felt super heavy; heavier than last training block when I was doing this weight easy. Moving on to squat, went well, not great. I have a lot to work on with my squat. I just take it day-by-day. I am going to keep pushing forward and one day I will have a great squat. Goodmornings felt easy, but I felt the after effects for a few days; brutal! Extra arm work is here to stay.

Day 3- 8/31/18

  • Deadlift-Single Ply Suit: 475×1, 495×1
  • Bench Press-Pause: 255×1,1,1,1
  • Bench Press: 215×5,4
  • Box Squat-Safety Squat Bar: 275×5,5,5
  • Bench Press-Wide Feet Up: 205×5,5,5
  • Lat Pulldown: 120×15,15,15

Note: Equipped deadlift felt really good and moved pretty smooth compared to previous weeks. Bench felt off, butt kept coming up off the bench a little bit on the singles. Not heavy, but I couldn’t get that locked-in tight feel. Box squat feeling better each week. Benching wide with my feet up hits the chest hard. Building stronger pecs will help with gaining power off the chest.

Day 4- 9/1/18

  • Squat: 365×1, 315×5
  • Bench Press-Close Grip Slingshot: 205+mini bandsx1, 225+mini bandsx1, 205+mini bandsx3,3,3
  • Squat-Pause: 295×4,4,4
  • Bench Press-Close Grip: 205×5,5,5
  • Rear Delts: 40’sx10,10, 30’sx15

Note: Squat feels ok, needs work. I plan to make some small adjustments to see if I can improve my form. I’m going back to my Titan Olympian lifting shoes and they have a slightly raised heel. I switched to flats because I was having a little knee soreness, but since adding in the leg extensions and leg curls I haven’t had any issues, so I want to see if switching back to my Olympian’s will recruit more quads and allow me to get into a better position. Also, I am going to widen my stance a little bit and see how that feels moving forward. I did some close grip benching in the slingshot with doubled mini bands and it felt good. I’m trying to produce speed off the chest and strengthen my lockout.

Practice Makes Perfect!

I am really starting to look at my strength training as practice. To me it’s more than just hitting a certain sets/ reps scheme; it’s about trying to get the most out of each session by improving technique and paying attention to the details. Don’t get me wrong I want to hit all my numbers, but I am not trying to get caught up with a certain number, rather how efficient I am with the number(s).

The plan is to progressively increase intensity/ volume without sacrificing form too bad. Overall, I’m moving in the right direction. Slow and steady is the game plan. I’m not trying to rush progress, yet I want to be ready to strike when the iron is hot!

My plan for this next week is to do a couple sets every morning of:

  1. Kettlebell Swings
  2. Abs
  3. Triceps Extensions
  4. Standing Kettlebell Overhead Press

My morning workout is a great way to start the day and get the blood flowing; also an indicator of how my body feels. It helps with the recovery of sore muscles and gives me a little conditioning as well.

Kettlebell training is a great way to help build muscle, endurance, and flexibility. I highly recommend them to everyone.

I will be focusing on technique for my lifts and trying to manage fatigue through staying on top of my recovery strategies as best as possible.

Until next time, Keep Pushing!

If you have any comments or questions feel free to leave them below.

A person who never made a mistake never tried anything new.-Albert Einstein

Peace & Blessings








Please follow and like us:


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

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.