December 05, 2016

my first powerlifting workout

Today I'll be doing my my first powerlifting workout. For the first month so I'll be doing hypertrophy to build volume and more muscle to be able to tolerate the eventual load increases. It's all high intensity and short rest training for the next month.

My last two training sessions were tests. Those two tests were the hardest thing I've done in a very long me.  I was so sore after both of them I had to have my wife help me get dressed. It was a struggle to walk.

Both test/workouts were: do 5 reps starting at 135 lbs and go up 20 lbs each set until I can't do 5. Then go down to 3 reps and increase 10lbs each set until I can't do 3 rsps. Then go down to 1 rep and  and increase 5lbs until I couldn't get any more.

The 1st test I ended up doing a total of  16 sets and 54 reps of squat, 9 sets and 34 reps of bench. The second workout I did 15 sets & 65 reps deadlift and a ton of overhead press. To be honest, I think this was way to much. I was right on the edge of an injury on the squat workout.

Tonight I'll be doing the following, all with 45-60 second rest intervals.
Barbell bench 9x1 @ 225 lbs
Tate press 4x6-1
Superset the next two exercises
1) 5 sets incline DB press
2) one arm DB row 5 sets with 3 second negative, 2 seconds positive, and second pause at top
Superset next 2 exercises:
1) 4 sets Gironda DB swings x8 reps
2) 4 sets zottman curl x6-10 reps 3 second neg, regular up, then one second pause at top.

1 comment:

coach dion said...

Tests are meant to push you and while you might think you pushed to much, your coach would have liked it that you know how to push... I have athletes who can run, but don't know how to push so they never run the times they should! it's a pleasure to coach someone who wants to push his body to the limit. (
can't weight till you do the test again...
well done