Fitness Goals: I train to compete in Powerlifting – a sport where the goal is to lift as much weight as possible for 1 repetition in the squat, bench and deadlift. I’m also still on an ongoing journey to do one full bodyweight pull-up, so some of my training reflects that.
Frequency: 4-5 days per week, 1 – 1.5 hours
How I train: Mondays and Tuesdays I train for ‘max effort’ strength in upper and lower body, respectively. The first exercise I do (After a thorough warm-up, of course!) is usually an exercise that reflects either the bench press or the squat. I continue increasing the weight until I hit my 3 or 1 rep maximum on it. I usually do this just by continuing to increase the weight until I can’t lift it and fail the set! I’ll then do 3-4 assistance exercises that I pick according to my weaknesses and maybe some conditioning at the end. So for example, my workout for this past Monday was:
Max Effort Upper Body
1) Swiss Bar Bench Press
1) 1 set x 10 repetitions x 55lbs
2) 1 x 5 x 75lbs
3)1 x 3 x 105lbs
4) 1x 1 x 115lbs
5) 1 x 1 x 125lbs
6) 1 x 1 x 135lbs – fail
2) Incline Dumbbell Bench Press – 3 x 8 x 60lbs
3) Overhead Press – 1 x 5 x 45 ; 3 x 5 x 55lbs
4) Band-Assisted Pull-Ups – 3 x 8
5) Prowler Push (High bars down, low bars back) 2 x 40yds each way x 180lbs
The first exercise, which is the big max effort movement, I will not repeat again for at least 8 weeks. I switch my assistance work every 3 weeks. Thursdays and Fridays are ‘speed’ days where I practice the bench, squat and deadlift with light weights (around 50-60% of my 1 rep max) and just try to move them as fast as possible! I follow that up with lighter-weight assistance exercises as well. Wednesdays are my kind of ‘catch-all’ days; I do supplemental back work for my pull-up goal and additional conditioning / core work.
I try to do something active on the weekends also like Frisbee golf, just throwing the Frisbee around, or short day-hikes (which I love!).