I just finished competing in my 3rd powerlifting meet. I’ve been using BBM programming with great success since I started powerlifting a year and a half ago. Coming off of the meet I did a little 3 week “pivot” block and now I’m about to re-run the original 4-day hypertrophy template with some changes in exercise selection to keep it fresh. I’m also going to be climbing a few days per week in addition to lifting (I’ve been a rock climber for the past 10 years but recently took a little hiatus as I became wrapped up in powerlifting).
Current Maxes/PRs:
Squat: 501.5lbs
Bench: 363.8lbs
Deadlift: 600.8lbs
Press: 215lbs
Comp Bench
245x6
260x6
275x6x2
My big goal over the next few strength cycles is a 400lbs bench. I came close to 380 in my last meet so I feel like it’s feasible.
Leg press
myoreps - 500(including carriage) x14,5,5,3
I’ve been riding my bike 30-60min once or twice a week for cardio. I have a lot of free time on my hands right now so I’m trying to get outside for cardio related activities and enjoy the weather as much as possible.
Comp deadlift
405x6
425x6x2
435x6
415x6
1.5 years into using it and I’m definitely still learning how to gauge RPE correctly. Especially with deadlifting.
Comp bench
245x6
255x6x4
Left shoulder still not cooperating
Leg press
myoreps 500x15,5,5,5,5,5
Preacher curl + Tricep pressdown
superset 12-15 x 4sets
Deficit deadlifts
315x8
330x8x2
315x8x2
Note: Ive accumulated some fierce lower back fatigue. This tends to happen a few weeks into every higher volume block I do. Just adjusted the weights accordingly.
Leaving tonight for a weekend climbing trip so I had to do a little mash up with my training.
Beltless Hi bar squat
315x8
345x8
365x8
345x8
315x8
Note: Squats felt great so I took some large jumps to see where I could take it but ended up limited due to endurance and conditioning.
CG bench
225x8x5
Note: Shoulder felt good today but didn’t want to push it.
RDL
275x8x3
One arm lat pull-down
8min AMRAP 145x12,10,10,10,8