Took a week off after the Welsh Championships and now started the next 8 weeks training leading to the BPO British. Still trying to train with The Pembrokeshire Powerlifters where I can as I get more from the sessions than when I’m on my own, but training almost always has to fit around my work & family commitments. For the next 8 weeks at least I’m loosely following Wendlers 5/3/1 for Powerlifting, with the last deload week leading to the British.
Got in a couple of sessions before starting the 8 week plan, Deadlifts with the Pembs boys with Chiropractors Nightmares, Bench session up to 120kg x5 and 140kg x4 (equipped) and Squats up to 200kg x3 (equipped), then backed off to 180 x6 (equipped, straps down). Then began with 3’s week + equipped singles.
Deadlift up to 170kg x3, then a single at 182.5kg – Was supposed to pull 197.5kg as well, but just wasn’t up to it and form was breaking down so left it and chased up with Good Mornings, Bent Over Rows and some abs
Bench up to 125kg x4 (raw), then equipped 140kg x4, and 152.5kg x3 (Was only supposed to be a single but was feeling strong so went for it!) – followed up with DB Bench, Press-ups, Chest Supported Rows and Rear Raises
Squats up to 170kg x3, then equipped 195kg and 215kg – Then Leg Press, Glute/Ham Raises and Captains Chair Knee Raises
5 Weeks to the Worlds!
Week 4 – Rather than deload with only 4 weeks of training left, I’m going to revert to the Mendelson routine I followed leading to the UK’s and whatever coach puts me through when we meet up! I wouldn’t normally advocate changing routines especially leading up to a meet, however it was successful for me and I need to work at certain parts of my lifts (i.e. lockout strength), which were included in this.
Deadlift – Worked up to 170kg x5, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Farmers Walks and Chin-ups.
Bench – Up to 110kg x8, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises and Chin-ups
Squat – Up to 142.5kg x5, then a single at 150kg, 160kg and 170kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises
Back Session – Pullovers, V Grip Pulldowns, T Bar Rows, Wide Grip Pulldowns, Straight Arm Pulldowns, Power Cleans and DB Rows
A hard week this time, kids have been ill from early in the week so not slept as much as I’d like! Struggled a little on the heavy squats, although blasted the assistance work. It was also my weekend to work so couldn’t meet up with the Pembrokeshire Powerlifters for usual Saturday session so did a back session after work instead. Fell ill myself on Sunday so will see how I fare this week, it’s getting far too close to take time off!
6 Weeks to the Worlds
Week 3 – 531 week
Deadlift up to 160kg x5, then singles 187.5kg and 210kg (questionable form!) – Followed up with Lever Deadlifts, Ab Wheel and chins
Bench up to 115kg x7, then singles 120kg and 137.5kg (fail) – then equipped for 160kg – Then Close Grip Bench, Chins & Face Pulls
Squat up to 160kg x6, then singles at 170kg, 180kg and 190kg (fail) – Then Front Squats & Pause Squats
Dead Bench up to 110kg x7, then single at 130kg – Followed by Pendlay Rows, weighted Dips, Cable Reverse Flye, Pulldowns & Chins
Finished the week with a session with the Pembrokeshire Powerlifters and an equipped Squat & Bench session – Squats up to 210kg on the box, but couldn’t stop sitting on it so coach took it away and then I got a 220kg 🙂 – Bench up to 165kg, Also tried a few different shirts to see if it made a difference. Definitely prefer the Titan Katana, the Super Katana just didn’t feel right!
Changing up training a little, I’m not going to take a deload week as only got a few weeks of training left and will be taking a week off before the meet. Going to go back to 3’s again as per week 1
13 Weeks out from meet – I’ll be using Wendlers 531 for powerlifting template. Following the Off-Season for mass template until 8 weeks out, then 8 weeks to prep!
Bench 90kg x3, 100kg x3, 122.5kg x7, followed by 90kg x9 (after 60 secs) – Was meant to be only 112.5kg on last set, but hadn’t realised I’d used 10’s instead of 5’s on the bar! though it felt heavy today:-)
DB Bench 30kg x10x10x10x9x9 (60s rest)
Lever Row 75kg x12x12x12x12x10 (60s)
Pushdowns (5) x100 (65+25+10 RP)
Face Pulls (5) x100 (56+17+15+12 RP)
Deadlift 140kg x5, 160kg x2, 180kg x1, 185kg x1, 190kg x1
Good Morning 40kg x10x10x10x10 (60s rest)
Yates Row 80kg x10x10x10x10 (30s)
Explosive Shrugs 130kg x40 (rest-pause in hang position) followed by DB Shrug & Hold 3 secs 42kg x10x10x8 (90s rest)
Seated Leg Curls 50kg x12, 45 x12x12, 40kg x12 (60s rest)
Ab Sling Knee to Elbows x12x12x12x12 (60s)
Bench 130kg x3x3x3, 60s rest then 100kg x10 – Went for an extra one but ended up leaving the bar on the pins, see vid! And that’s why I use the cage 🙂
DB Bench 30kg x10x10x10x9x8 (60s rest)
Lever Row 75kg x12x12x12x11x9 (60s)
Pushdowns (5) x100 (60+25+15)
Face Pulls (5) x100 (55+15+15+15)
Deadlift 100kg x5, 120kg x5, 140kg x5, 150kg x2, 160kg x4 (2 mins)
Cable Row 75kg x12x12, 70kg x12, 60kg x12x9 (60s)
V Grip Pulldowns (10) x12x12x12x12x11 (Superset with Viking Press)
Viking Press 70kg x10x8, 60kg x9x7x7 (Superset with Pulldowns)
Explosive Shrugs 140kg x40
Bench 127.5kg x4x3x5 (2mins rest), followed by a dropset of 100kg x8 (60s)
DB Bench Press 30kg x10x10x10x10 (superset with Lever Row)
Lever Row 70kg x12x12x12x12 (superset with DB Bench)
Tricep Pushdowns (5) x100 (50+20+20+10)
Face Pulls (5) x100 (50+20+15+15)
DB Pullover 40kg x12x12 (2 mins rest)
Weighted Chins 28kg x7 (2 mins), 24kg x7 (60s), Bodyweight x11 followed by Reverse Grip Pulldown (8) x14x12 (60s)
T Bar Row 62.5kg x8x8x8, 40kg x10x9 (30s)
Deadlift & Sumo Deadlift up to 140kg – technique practice
Rack Pull 220kg x5
Cable Row 90kg x10x10x10x10 (90secs rest)
Bench 125kg x4x3x5, 60s rest then 100kg x9
Face Pulls (7) x25x25 (between bench sets)
Seated Alt. DB Curl 15kg x12, 12.5kg x11 (between bench)
Viking Press 92.5kg x5, 60s rest then 40kg x15, 60s then Lat. Raise x7.5kg x17, 5kg x19 (60s)
Squat practice, heavy singles up to 170kg