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  • PL and other stuff

    I'm a guy in his thirties, who has been lifting for some years already. I trained first years with different variants of 5/3/1 and got in pretty good shape. I did gain some strength, but nothing amazing. Mainly because I did not gain as much weight as needed, and I had too many contradicting goals. I’m still logging also to other forum, but feel that I’m going to stop relatively soon (pretty passive place overall), so I decided to try this one out.






    I started PL little over a year ago, changed my programming and started eating calorie surplus (actually tracking kcals and macros, not just "eat a lot" as I used to do).
    I've done now 2 meets, and my current personal bests are:


    In a meet:
    Squat 205kg/452 lbs
    Bench 115kg/254 lbs
    Deadlift 235kg/518 lbs

    In gym:
    Squat 195kg/430 lbs
    (TnG)Bench 125kg/275,5 lbs
    Deadlift 240kg/529 lbs


    I'm 6.4 feet and I weight around 108kg/238 lbs now.



    Current programming:

    Full time office and two daughters keeps me relatively busy, but I compete at local level PL to have some goal oriented lifting. I don't have time/energy/focus for long workouts, so I have done simple and fast ones for 4 days/week:

    a) Main lift
    b) 1. variation/assistance lift
    c) GPP (if time)

    This allow me to train lift in twice a week. The total volume is of course different. With pressing I'll do around 15 work sets per week, with squat around 10 and with deadlift only 5 work sets every week. I also hit some GPP 2 times a week whenever I'll have the time (upper back, midsection and light cardio). Progression is simple as it gets - just increase the workloads is the current point. Either more sets with same weight or same sets/reps with higher weights. I try to learn to measure RPE, and I log that in too, even though my auto regulation is based on a "5% -rule".


    I have had good experiences with waving the training weeks:

    W1 Medium intensity and volume, close variations
    W2 Lower intensity, higher volume, easier variations
    W3 Higher intensity and volume, close variations
    W4 Medium to high intensity and low volume, no variations


    Anyway, that's the mandatory base info. Lets get into it.
    Last edited by Snickch; 04-01-2021, 03:59 PM.

  • #2
    Yeaaah. Managed to delete my own posts. Here are the two first days of this week:

    c2w2d1

    Squat
    5x70kg
    5x100kg
    3x130kg
    6x145kg
    6x145kg
    6x145kg
    6x145kg
    6x145kg

    Around 7-7,5 rpe.

    RDL
    6x100kg
    6x120kg
    6x130kg
    6x130kg

    max 7 rpe.


    c2w2d2

    Bench
    6x50kg
    6x60kg
    3x80kg
    6x87,5kg
    6x87,5kg
    6x87,5kg
    6x87,5kg
    6x87,5kg
    6x87,5kg

    First 7rpe, but moved closer to 8.

    Seal rows 4x8
    ss
    Standing ab wheel 3x8

    Comment


    • #3
      C2 W2 D3


      High bar squat
      5x70kg
      5x100kg
      3x120kg
      5x130kg, sub 7
      5x140kg, 7,5
      5x145kg, 8
      5x145kg, 8
      5x145kg, 8
      I hate HB.


      Deadlift
      3x100kg
      3x130kg
      1x160kg
      3x170kg
      3x170kg
      3x170kg
      3x170kg
      Pretty easy.


      Really did not feel like training today, lucky for me this is the easier week.

      Edit. 30 min light cardio at evening.
      Last edited by Snickch; 11-18-2020, 04:36 PM.

      Comment


      • #4
        C2 W2 D4

        CGBP
        6x50kg
        6x70kg
        3x80kg
        6x85kg, 7
        6x85kg, 7,5
        6x85kg, 7,5
        6x85kg, 7,5
        6x85kg, 8

        Seated OHP
        8x40kg, 7
        8x45kg, 7,5
        8x45kg, 8+

        Lat pulldowns 3x10
        Ss with weighted sit ups 3x10

        Airdyne @ 20 min

        Comment


        • #5
          C2 W3 D1

          Squat:
          5x70kg
          3x100kg
          3x120kg
          1x140kg
          1x160kg
          1x180kg
          1x190kg @ easy 8

          5x145kg, sub 7
          5x155kg, 7,5
          5x165kg, 8,5
          5x170kg, 9
          5x155kg, 8


          Deficit deadlift:
          4x100kg
          1x140kg
          4x150kg, 6
          4x160kg, 6,5
          4x170kg, 7,5
          4x180kg, 8

          Had couple extra days rest because of some stomach flu and life. Extra rest did good and I pretty much smashed this one, even though I had not slept enough and was busy. BW is going up nicely too, gained some bloat, but its tolerable.

          Comment


          • #6
            C2 W3 D2


            Bench:
            5x50kg
            5x70kg
            3x80kg
            1x90kg
            1x100kg
            1x110kg, 9

            5x85kg, 7,5
            5x90kg, 8
            5x95kg, 8,5
            5x100kg, 9+
            5x90kg, 9
            5x80kg, 8


            Lat pulldowns 3x12
            ss with
            Weighted ab wheel 3x10


            I might have overshoot today a bit, and couple bench sets were pretty hard. Well, it's okay.

            Comment


            • #7
              C2 W3 D3

              Pause squat
              5x70kg
              3x100kg
              1x120kg
              3x130kg, 7
              3x135kg, 8
              3x140kg, 8
              3x145kg, 8,5
              3x150kg, 8,5


              Deadlift:
              3x100kg
              3x140kg
              1x165kg
              1x185kg
              5x205kg, rep PR


              Light cardio @ 30 min.

              Good workout, squat and pull are feeling great. Upper body a bit beat up.

              Comment


              • #8
                C2 W3 D4

                CGBP
                5x50kg
                5x70kg
                3x80kg
                5x82,5kg, 8
                5x87,5kg, 8
                5x92,5kg, 8,5
                5x92,5kg, 8,5
                5x92,5kg, 8,5
                5x92,5kg, 9

                Incline bench
                6x50kg, 6,5
                6x60kg, 7,5
                6x65kg, 9
                6x55kg, 8,5


                Seal rows 4x8
                ss with
                weighted sit ups 3x10

                Will do resisted hill walks or something tomorrow.

                Felt pretty beat up today, which was not surprising. Had to back down the weights, but got nice work in nevertheless. Next two workouts are deload/low stress.

                Comment


                • #9
                  C2 W4 D1 (deload/low stress)


                  Squat (beltless and without sleeves)
                  3x70kg
                  3x100kg
                  1x120kg
                  1x140kg
                  1x160kg
                  1x170kg

                  Tire flips 140kg 2x2x15m
                  Bulgarians 2x10
                  Easy, just having some fun.


                  Airdyne 20min


                  My gym is closing because of Covid, but there is other one which is open anyway. I would not be surprised if the meet is cancelled too, but we’ll see.


                  Comment


                  • #10
                    C2 W4 D2 (deload/low stress)


                    Spoto press:
                    3x50kg
                    3x70kg
                    3x80kg
                    1x90kg
                    1x100kg
                    3x70kg
                    Easy. Just tried this one out for curiosity. My pause sucks, and seeking different ways to improve it. I already pause last rep of every work set, but just thinking about what other tools can be used if needed.

                    Chins 2x8
                    Triceps 2x12
                    Biceps 2x12
                    Face pull 2x15


                    Yeah, going to start the next cycle in different gym on Friday. They're shutting stuff down again here.

                    Comment


                    • #11
                      C3 W1 D1

                      Squat
                      5x70kg
                      3x100kg
                      3x130kg
                      1x150kg
                      1x175kg
                      1x185kg
                      1x195kg, 8+


                      5x170kg, 9 lost balance. Not a great set
                      6x145kg, 7
                      6x155kg, 7,5
                      6x160kg, 8,5
                      6x150kg, 8

                      Deficit deadlift:
                      3x100kg
                      3x130kg
                      5x150kg, 6,5
                      5x160kg, 7
                      5x170kg, 7,5


                      Had a very long day, and really did not feel like training today. Felt short of my initial goal, but got some decent work in. My reps did not suck and the 195 felt alright.

                      Comment


                      • #12
                        C3 W1 D2


                        Bench:
                        5x50kg
                        3x70kg
                        1x80kg
                        1x90kg
                        1x100kg
                        1x110kg, 9

                        6x100kg, 9
                        6x95kg, 8,5
                        6x95kg, 8,5
                        6x90kg, 8,5
                        6x90kg, 9
                        6x85kg, 8,5


                        Lat pulldowns 3x8-10
                        ss with standing ab wheel 3x8


                        Alright day. Did not still feel awesome, but managed to do the workout decently. RPE was highish, but the reps were good.

                        Comment


                        • #13
                          C3 W1 D3

                          Pause squat:
                          5x70kg
                          3x100kg
                          3x120kg
                          3x135kg, 7
                          3x140kg, 7,5
                          3x145kg, 8
                          3x150kg, 8,5
                          3x155kg, 8,5


                          Deadlift:
                          3x100kg
                          3x140kg
                          1x170kg
                          1x190kg
                          1x200kg
                          5x207,5kg, 9+
                          Nice.

                          Comment


                          • #14
                            C3 W1 D4

                            CGBP
                            5x50kg
                            5x70kg
                            3x80kg
                            6x85kg, 7+
                            6x90kg, 8+
                            6x95kg, 9
                            6x90kg, 8+
                            6x90kg, 9+

                            Incline bench:
                            8x40kg
                            8x50kg, 7
                            8x55kg, 8+
                            8x55kg, 9


                            Chest supported barbell rows 4x8

                            Lat pulldowns 1xAmrap

                            Did abs earlier at work (long story).

                            Have been busy and slacked the conditioning. Need to get it in.

                            Comment


                            • #15
                              C3 W2 D1


                              Squat:
                              5x70kg
                              4x100kg
                              4x130kg

                              4x140kg
                              4x150kg
                              4x150kg
                              4x150kg
                              4x150kg
                              4x150kg
                              4x150kg
                              all below 8


                              RDL
                              6x100kg
                              6x120kg
                              6x130kg
                              6x140kg

                              Toes to bar 3x7-8

                              Airdyne bike @ 20 min


                              Lighter intensity week, I’m also having a 3 days break from lifting because life.

                              Comment

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