welshguy84
Competitor
Equipped powerlifting adventure
Time for a new log for a new start on monday and hopefully pushing onto some bigger numbers. (Also I hate trawling through my log once it gets too long)So I have competed twice over this last year with lifts of 205/115/200 & most recently 195/125/220. Over the nextfew months I am looking for 220/140/240, bench will be the hardest as it's not something I get on with all that well. I have spoken to Justin and Dig on here who have offered some good advice and I has given me some food for thought and will apply some things that Dig suggested. Justin kindly sent me over some numbers for bench based on the numbers given and it has me working up to a heavy single before doing some slingshot/board work (alternated each week I think) to overload the movement and then finishing off with full ROM bench. It was a bit daunting seeing the heavy single creep up each week but looking at it now it makes sense as I will be overloding on the slingshot and board work and doing the full ROM stuff so that should help me achieve the numbers each week. Squats I will be following a Coan layout and deads will be Coan/Phillipi which I have done before although this time round I may change the accessory stuff slightly and add in block pulls. 3 days usually works best for me due to work but where possibly I will do an extra day with back work where ever I can fit it in, if for some reason I can then the back work will just be done after deadlifts.I've also got the opportunity to go train in a gym with a monolift and an extremely good powerlifting for squats but they do that on a thursday so for my week I am thinkingMonday - deadsTuesday - offWednesday - BenchThursday - SquatsFriday - extra back work Sat - offSun - offMay start using the weekend to train when the winter comes but weekends also involve lots of work, visiting or have people visiting so not always possible. Anyway, time to do some work and BBQ for lunch
Time for a new log for a new start on monday and hopefully pushing onto some bigger numbers. (Also I hate trawling through my log once it gets too long)So I have competed twice over this last year with lifts of 205/115/200 & most recently 195/125/220. Over the nextfew months I am looking for 220/140/240, bench will be the hardest as it's not something I get on with all that well. I have spoken to Justin and Dig on here who have offered some good advice and I has given me some food for thought and will apply some things that Dig suggested. Justin kindly sent me over some numbers for bench based on the numbers given and it has me working up to a heavy single before doing some slingshot/board work (alternated each week I think) to overload the movement and then finishing off with full ROM bench. It was a bit daunting seeing the heavy single creep up each week but looking at it now it makes sense as I will be overloding on the slingshot and board work and doing the full ROM stuff so that should help me achieve the numbers each week. Squats I will be following a Coan layout and deads will be Coan/Phillipi which I have done before although this time round I may change the accessory stuff slightly and add in block pulls. 3 days usually works best for me due to work but where possibly I will do an extra day with back work where ever I can fit it in, if for some reason I can then the back work will just be done after deadlifts.I've also got the opportunity to go train in a gym with a monolift and an extremely good powerlifting for squats but they do that on a thursday so for my week I am thinkingMonday - deadsTuesday - offWednesday - BenchThursday - SquatsFriday - extra back work Sat - offSun - offMay start using the weekend to train when the winter comes but weekends also involve lots of work, visiting or have people visiting so not always possible. Anyway, time to do some work and BBQ for lunch
