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Active: 655 users

Week 1 - Road to SG Powerlifting Open 16 (SPO16)

Blogs > Ehzera
Post a Reply
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
Last Edited: 2015-04-03 04:00:00
March 30 2015 05:55 GMT
#1
Previous/Introduction Blog - http://www.teamliquid.net/blogs/480990-beginning-my-journey-to-spo16



Finally decided on a good training split, which is one by Greg Nuckols from http://www.strengtheory.com/ , it's a beginner/novice program that has me Squatting and Benching 3x a week while Deadlifting 2x a week. Although for Deads I'm actually just pulling conventional and sumo 1x per week each. Here's the program and numbers for this week. I'm lowering my working sets by 10 to 15kg because it's a new program after all, plus this has higher volume during the sets compared to the 3x5 and 1x5 stuff I was doing.


MONDAY

-Squat
--90kg 2x8
--90kg 1xAMRAP

-Bench
--50kg 2x8
--50kg 1xAMRAP

-Conventional Deadlift
--Work up to heavy, but not max set of 5 (Came up to 120kg today)
--2x3 with the same weight

WEDNESDAY

-Squat
--95kg 2x6
--95kg 1xAMRAP

-Bench
--55kg 2x6
--55kg 1xAMRAP

FRIDAY

-Squat
--100kg 2x4
--100kg 1xAMRAP

-Bench
--60kg 2x4
--60kg 1xAMRAP

-Sumo Deadlift
--Work up to a moderate weight for 2x6 sets
--Should have 2-3 solid reps in the tank after each set


AMRAP = As many reps as possible, with no form breakdown


My previous working weight for the big lifts before switching over were:
Squat 115kg (Low bar)
Bench 60kg
Deadlift 120kg (Sumo only)

I plan to increase the weight by 5kg each week, and if I don't get at least 1 more extra rep during the AMRAP sets compared to the regular sets, I won't increase the weight at all. Eg. on Mondays I'm squatting 2x8, but if my AMRAP set isn't at least 1x9 I won't up the weight.



Monday, 30/3/15

1) Woke up feeling and knowing that training today was gonna be really shit. Haven't been feeling the greatest lately, especially since I'm just coming off a minor flu. Definitely going to stop eating crap food and start tracking macros + calories again. Plus, I'm going to make sure I get a ton of sleep for recovery this week.

2) Squats were alright, they were a little difficult considering that I thought I was going to smoke through 90kg because my previous working weight was 115kg for 5. Got through the 2x8, and got 10 reps for the AMRAP set, stopped because my squats were becoming good mornings I think.

3) Bench. Don't have a lot to say about this, pretty okay I guess. Got 9 reps on the AMRAP, might want to focus more on pausing at the bottom because I'm just doing touch n' go.

4) Deadlifts. Starting to pull conventional again even though I haven't done it in a couple of weeks. Worked up to 120kg for 5, and it felt really tough after it came off the floor. Forgot to take a video of my sets I would say that the 120kg 1x5 was about RPE 8~9, really want to fix my form before even increasing the weights.

I took a video after completing my sets of my set-up with just 60kg, and I can tell that my lower back is already rounding at such a low weight. Does anybody have any advice/help? I slowed down the video by twice it's speed btw, and sorry for the poor lighting.






Wednesday, 1/4/15

1) Just recovered from a slight fever yesterday (Tuesday), woke up and did like an hour of foam rolling and mobility work because my body was just SO sore and stiff. I think the fever did some work on me haha. Didn't think that training today would go well, but it was alright.

2) Squats. Pretty good today I guess, they weren't too hard or too easy either. Feels like I went through my sets without any need for hyping myself up. I took a video of my 2nd set and my AMRAP set (got 10 reps in), and it seems that even though I had it positioned lowbar(just above my shoulders) and cued myself to break from the hips first, my squats look like highbar squats. Might want to just drop the Oly shoes and wear my Chucks on Friday?

Depth seems fine for my squats, but my bar path isn't something I'm proud of, especially since I can tell my hips shoot up way faster. I think I'm going to start the ascent by pushing my quads first rather than focusing on my hips.

2nd set (6 reps):



AMRAP set (10 reps, probably could've squeezed out 1 more):



Actually really excited to go back to squatting ~2 plates again on Friday! Hopefully I can really nail my lowbar on Friday and hit 6+ reps on the AMRAP set! Also, gonna be taking a video of my working set of Deadlifts on Friday too.




Friday, 3/4/15

1) Didn't feel too bad upon waking up, got decent sleep in for the past few days + great meals!

2) Squats. Damn thought the 100kg/2plates were gonna go badly considering how heavy 90 and 95kg felt for Monday and Wednesday, but today's squatting session went awesome. Warmed up with some paused squats, and really focused on my technique.

Really happy with my bar path, depth, and form this time. Was able to keep the reps consistent too I think. Plus this powerlifter who was there today said my squats were beautiful, so that's a huge ego boost Here's my AMRAP set, didn't expect to get 10, but I was aiming for it anyway so mission accomplished :



Okay looking at the video again I think the squats could've been a lot smoother HAHA they don't look too great

3) Bench. These felt bad and heavy. Only got 4 reps in on the AMRAP set so I guess I'll only be working within the same weight ranges as this week for the next week!

4) Sumo Deadlifts. These were feeling REALLY REALLY awful. I don't know why, but benching and deadlifts feel so awkward for me. Think I might start to lower the weights a lot and then work on a comfortable technique.

2nd set of 6reps at 110kg:






That's it for this week! Overall, really excited to progress on my squats, not so much with benching and deadlifts. Depending on how things go I might add in some accessory work next week too.



*****
“A tree without roots is just a piece of wood.” - Marco Pierre White
Kronen
Profile Blog Joined March 2011
United States732 Posts
Last Edited: 2015-03-30 22:55:25
March 30 2015 12:00 GMT
#2
Good stuff dude! Nice to see the blog! Like the new program as well. It will definitely appease the local strength gurus . I have a couple of nuckols books, the art of lifting and science of lifting if you're interested in taking a look at them.

Definitely throw that video up in the TLHFI thread. They're good for form checks and feedback. Running to work so I can't watch it just yet but wanted to say I was happy to see your thread!

Edit: Back now and able to write more. Hehe, like the music. Did you add that or is that the usual background music for your gym? Was expecting to not here any lift noise when the music started and the music in general was a little surreal for the setting :-).

Other than that, the angle of the video as a bit off so it was harder to see your back throughout. TLHFI dudes would be able to say more. Looked generally ok but also like the weight wasn't challenging you at all.
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
March 31 2015 03:38 GMT
#3
Hey thanks for the reply! Yeah I'm gonna head over to the TLFHI for more help haha. I've also bought the art and science of lifting, but thanks for the offer anyway! They were pretty cool reads.

My gym usually doesn't play that kind of music, just so happened that it was playing while I was recording haha, and yeah I'm gonna take a better video with a moderately challenging weight soon, realized that this video isn't that helpful at all for anybody.
“A tree without roots is just a piece of wood.” - Marco Pierre White
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
April 01 2015 05:27 GMT
#4
Updated for Wednesday!
“A tree without roots is just a piece of wood.” - Marco Pierre White
IgnE
Profile Joined November 2010
United States7681 Posts
April 01 2015 16:40 GMT
#5
Form looks good. Training schedule looks sparse. If you are making progress on it then it's all good, but I'd be adding accessory exercises sooner rather than later.
The unrealistic sound of these propositions is indicative, not of their utopian character, but of the strength of the forces which prevent their realization.
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
April 01 2015 16:58 GMT
#6
On April 02 2015 01:40 IgnE wrote:
Form looks good. Training schedule looks sparse. If you are making progress on it then it's all good, but I'd be adding accessory exercises sooner rather than later.


Hey! Thanks! I won't be doing too much accessory work this week because I want to get adjusted to the routine + recover from my mild sickness. I'll start adding in dips, rows, and chin-ups next week if everything feels right Any other recommendations?
“A tree without roots is just a piece of wood.” - Marco Pierre White
IgnE
Profile Joined November 2010
United States7681 Posts
Last Edited: 2015-04-01 17:44:34
April 01 2015 17:43 GMT
#7
Those should cover it. If you stop making progress you can reconsider.

Edit: actually you should be doing some form of overhead pressing
The unrealistic sound of these propositions is indicative, not of their utopian character, but of the strength of the forces which prevent their realization.
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
April 02 2015 00:56 GMT
#8
On April 02 2015 02:43 IgnE wrote:
Those should cover it. If you stop making progress you can reconsider.

Edit: actually you should be doing some form of overhead pressing


Yeah I might add in OHP but treat it as an accessory lift rather than a main lift.
“A tree without roots is just a piece of wood.” - Marco Pierre White
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
April 03 2015 04:51 GMT
#9
Updated for Friday!
“A tree without roots is just a piece of wood.” - Marco Pierre White
Kronen
Profile Blog Joined March 2011
United States732 Posts
April 03 2015 17:11 GMT
#10
Nice dude! Yea form looks good overall! No complaints! Props for being so diligent and getting videos of your work sets! Throwing the gauntlet down, I'll try to do the same for my 5s 3s and 1 sets :-).

I understand completely how nice it feels to get back to putting on multiple plates :D. What accessory work did you decide on? OHP, pullups, dips?
Ehzera
Profile Blog Joined August 2014
Singapore212 Posts
April 04 2015 02:09 GMT
#11
On April 04 2015 02:11 Kronen wrote:
Nice dude! Yea form looks good overall! No complaints! Props for being so diligent and getting videos of your work sets! Throwing the gauntlet down, I'll try to do the same for my 5s 3s and 1 sets :-).

I understand completely how nice it feels to get back to putting on multiple plates :D. What accessory work did you decide on? OHP, pullups, dips?


Thanks haha, looking forward to your vids too.

I think I'll be working on chins, dips, and rows for next week and see what changes I wanna make after.
“A tree without roots is just a piece of wood.” - Marco Pierre White
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