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Round 1

Luigi

By Luigi
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Luigi Veteran member

Luigi

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ok so today was day 1 of my first ever powerlifting program

testing my current 1RM's

bench : 120 - went down easy and up fast as, however my wrist is still feeling very niggly so didnt wanna push it. for the sake of the program im gonna estimate my 1rm on bench is 130

deadlift : 220 - didnt try for any heavier, this went up at reasonable pace, no stalling or hitching but it was at max effort

squat : 190 - this felt quite good nice and controlled on the way down and decent speed on the way up - still quite a struggle though, felt like i could have another 5-10 kg in there but as i was doing this without a spotter was not willing to risk it. going to use 195 as base for program

all lifts were done "raw"

so just a belt on the deadlifts and belt and knee wraps on squats

all up this took about 2 hours, gym was empty and i was getting very hungry by the time i got to squats so just set the safety bars up.

so 3 lifts base for the program will be

bench:130

deadlift:220

squat:195

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ohjoshua Veteran member

ohjoshua

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is this journal just a piss take of me?

your squat and deads are both 2.5kg ahead of me?

:pfft:

very good start... if you havent been doing much strength stuff in a while you should jump well ahead of me. Train hard, is your training partner still Dan?

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Luigi Veteran member

Luigi

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Those are pretty good lifts for your stats.

Work on your bench...

thanks, yea bench has made f*ck all progress in the last year so hoping this will help

Nice opening lifts Luigi, esp your dead!

I thought you had done some powerlifting training in the past?

Will this strength cycle be enhanced?

umm i have done a halfassed attempt at 5x5 but it had no structure at all just sometimes lifted 5x5

enhanced ? no

is this journal just a piss take of me?

your squat and deads are both 2.5kg ahead of me?

:pfft:

very good start... if you havent been doing much strength stuff in a while you should jump well ahead of me. Train hard, is your training partner still Dan?

LOL i actually couldnt remember what you had done thought it was a 230 dead. funny.

havnt done anything below 5 reps in a good 6 months, yea still training with him dunno if he will do the program though.

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Luigi Veteran member

Luigi

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ok i have decided to do this program here

http://forum.bodybuilding.com/showthrea ... =112382761

will run through a few 'mesocycles' before changing so something else, depending on if im happy with gains buy will probably run this for 12-16 weeks at this stage

it is the same program SFS used a short time ago but i will be logging my weights and not just the percentages :lol:

for the 1st 4 weeks i will be using the strength template

-10% off my 1RM like it says gives me a starting point of (rounded to nearest 5kgs)

squat - 175.7 - 175

dead - 202 - 200

bench -117 - 115

military press - still need to do my 1RM for this.

first session 2mo - squats, looking forward to it

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startinfromscratch Veteran member

startinfromscratch

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ok i have decided to do this program here

http://forum.bodybuilding.com/showthrea ... =112382761

will run through a few 'mesocycles' before changing so something else, depending on if im happy with gains buy will probably run this for 12-16 weeks at this stage

it is the same program SFS used a short time ago but i will be logging my weights and not just the percentages :lol:

for the 1st 4 weeks i will be using the strength template

-10% off my 1RM like it says gives me a starting point of (rounded to nearest 5kgs)

squat - 175.7 - 175

dead - 202 - 200

bench -117 - 115

military press - still need to do my 1RM for this.

first session 2mo - squats, looking forward to it

hater.

buy the e-book, theres alot in there that isnt in that thread. worth it to get full benefit from 531.

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Luigi Veteran member

Luigi

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A1 - Squats + assistance

Squats

bwx12 wu

60x12 wu

90x8 wu

115x5

130x5

150x8 - very easy, should of asked for a spot and gone for 10+

assistance

squats @ 50%

90x10

90x10

90x10

sposed to be 5 sets here but major back pump so did 2 sets of leg ext instead

leg ext

2px15

2px15

leg curls

2px10

2px8

1px10

1px10

1px10

good first session, legs pumped up nicely will be feeling it 2moro

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Luigi Veteran member

Luigi

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chest

60x20 wu

60x12 wu

85x5

90x5

100x10

ass

70x10x5

db rows

5 sets

been eating a bit of steak lately :snap:

Did you lift her raw, or put a wrap on it? Her ass would have been sore after that. :clap: That's hardcore bro...

raw man, reps were nice and slow with a pause at the bottom :pfft:

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Luigi Veteran member

Luigi

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Training is going well, the program is harder than i thought it would be.

easily making the correct reps etc but the assistance exercises can be quite tiring after giving a max effort on the last 'heavy' set.

heres a training sesh from last week

Deadlifts

60x12 wu

100x8 wu

120x4 wu

150x5

160x5

170x9

Assistance

Deads

100x8

100x8

100x8

dropped the weight to avoid vomiting..

60x8

60x8

Hanging leg raise

bwx5x12

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Luigi Veteran member

Luigi

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only trained a few times in the last 2 weeks due to exams etc and that was whole body sessions back into the program today

Wave 2

A

bb squats

60x12 wu

60x8 wu

100x5 wu

120x4 wu

140x3 ws

150x3 ws

160x6 ws

felt good since i havent squatted in 2 weeks. need to get me a spotter for the heavier sets so i can push myself a bit more

Assistance squats

90x10

90x10

switched to front squats

60x10

60x10

60x10

leg ext - just realised this was sposed to be leg curls... oops

5 sets of 10 reps

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