Power Time
Ok, So summer is here and my fun and easy workouts are done. I started on Friday 5-22-09 an eight week power lifting program. Goals: Bench now=330lbs. after 8 weeks 350lbs. Squat now=375lbs. after 8 weeks 400lbs. (squat is 1 inch below parallel). Deadlift now=460 after 8 weeks 480lbs. With one day in the books It seems like I am going to really enjoy this type of workout. However I did modify it a bit and added some auxillery lifts so I don’t neglect any gains made with my current workouts. The basic workout consists of 3 execises Bench Press, Full Squat, and Deadlift. Workout days are Monday, Wednesday, and Friday. The first 4 weeks is a high volume routine doing each exercise for 8 sets of 5 to 6 reps. I am starting at 60-65% of my 1 rep max so first couple weeks look like they are going to be pretty easy. The only tricky part at the moment is switching from blindly repping weight to the strict form of powerlifting. My bench tempo is 4-1-2. Even with only 60% of my 1 rep max which is 215lbs. this was a bit harder than I originally thought it was going to be. Squat form, I am going one inch below parallel which is a new feeling for me, but the 230lbs. was no problem only doing 5 reps. And lastly the deadlift witch was at 285lbs. only seemed hard when I reached the 7th and 8th sets. The last 4 weeks of the program is High Intensity. The weight goes up the reps come down a bit but all in all still looks like a killer workout. Well, I am extremely excited to see if I reach my Goals.
July 22, 2009 at 7:10 pm
Nice program…if I was focused like that I probably would have made some notable gains like that over this summer. Congrats.