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Endurance Template and the powerlifts

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  • Endurance Template and the powerlifts

    I'm currently running through Powerbuilding I and will probably be jumping straight into a second round of it. However, I'd also like to figure out what I want to do after I start plateauing on progress.

    Since I do a lot of endurance events with my wife, the Endurance Template and General S&C both look enticing. However, I'm really liking the powerlift movements. Are the powerlifts built into the Endurance Template so that I could see where those are tracking?

    current stats:
    age: 34
    sex: M
    weight: 197lb
    height: 5'11"
    waist: 33.5"
    bench [email protected]: 210lb
    deadlift [email protected]: 320lb
    squat [email protected]: 290lb
    press [email protected]: 125lb

    I have completed the Beginner Template and am on week 7 of Powerbuilding I.

    I have a lot of room for growth, and particularly enjoy squat and deadlift. If possible, I'd also like to eventually get up to 400+lb deadlift, while also getting my half marathon time down to 2hrs (from 2:10). I think both of these goals are obtainable as long as my training stays consistent over the next 1-1.5 years.

    The GPP that I've mostly been doing are sprint intervals, 4mile run on a weekday, and a 6+mile run on the weekend.

    Also, I feel like time is a bigger constraint for me than work capacity. The workouts typically take 30min (+-10min depending on the number of work sets). I can finish a workout and feel like I have enough in the tank to do some of the GPP work as well, however time does not always permit that.

    Thanks in advance.

  • #2
    The endurance template does use the big 3, yes. Of note, I think if your workouts are taking 30 minutes you might not be resting enough between sets or warming up enough.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Thanks for getting back to me. I think I'll go with the endurance template then since that's more specific to my goals.

      I admit that I probably don't rest enough between sets (around 3 minutes). I'm also not sure about my warm ups. I only really warm up the first exercise then figure I'm good for all the rest. Mostly because I am not typically about to spend much more than 45 minutes in the gym.

      Today's warm up for the heavy single deadlift:
      135x10
      185x5
      225x3
      285x1
      Finally the heavy single: 315lb

      I only took the time to load the weights between the warm ups until I was going to do 285, then I waited around 2 min, then I waited around 4 minutes before the heavy single. So from loading the first warm up to doing the heavy single probably took around 15 minutes.

      then, as I said, I just jump straight into the other exercises' working sets.

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      • #4
        Also, my gym only has 2 squat racks and the deadlift platforms are right in front of them (so also 2). I'm trying not to be that guy that monopolizes those for a while hour.

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        • #5
          Originally posted by kenwells View Post
          Thanks for getting back to me. I think I'll go with the endurance template then since that's more specific to my goals.

          I admit that I probably don't rest enough between sets (around 3 minutes). I'm also not sure about my warm ups. I only really warm up the first exercise then figure I'm good for all the rest. Mostly because I am not typically about to spend much more than 45 minutes in the gym.

          Today's warm up for the heavy single deadlift:
          135x10
          185x5
          225x3
          285x1
          Finally the heavy single: 315lb

          I only took the time to load the weights between the warm ups until I was going to do 285, then I waited around 2 min, then I waited around 4 minutes before the heavy single. So from loading the first warm up to doing the heavy single probably took around 15 minutes.

          then, as I said, I just jump straight into the other exercises' working sets.
          Yea I think if you have 45 minutes to train then rest periods have to be limited.
          Barbell Medicine "With you from bench to bedside"
          ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

          Comment

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