Decided to start a powerlifting program
Decided to start a powerlifting program mileena202
I am an intermediate level (I guess?) powerlifter, and have been lifting since last summer with no program. I have preferred to do my own things, as I like the flexibility. But my numbers have been disappointing, despite daily training. I have only increased my bench press from 100 lb. to 125 lb. (45 kg to 56 kg) in just six months. My deadlift has gone only from 270 lb. to 315 lb. (122 kg to 142 kg) in eight months.
This is my schedule right now:
Day 1: lower/core
Day 2: push
Day 3: lower/core
Day 4: pull, with bench press as well recently added
[repeat, with no rest days allowed - I would not know what to do on a rest day, and would feel lost and worthless]
This allows me to deadlift, squat, and bench 3.5 times a week.
I have some questions:
1. Can I mix and match a program for bench press with others for squats and deadlifts, then do my own thing for other exercises? I feel I wold finish a program before I was ready to leave the gym. I hate just sitting around doing nothing, like now, lol.
2. I am not sure how programs work or if there is a charge, but I found this example bench press 6 week Russian program on the web:
docs.google.com/spreadsheets/d/1xSlgZawzFFtdUCRzOLC79voXCKbT-xCAf0J4TtrWI6Y/edit#gid=0
It says on the first day to do 6 sets of 2 reps each at 80% of your 1-rep maximum. But can I do more? I like doing pyramids.
Usually I do this:
45 lb. (45 lb bar + 0 lb.): 1 set of 15 reps
55 lb. (45 lb bar + 10 lb.): 1 set of 10 reps
65 lb. (45 lb bar + 20 lb.): 1 set of 10 reps
75 lb. (45 lb bar + 30 lb.): 1 set of 10 reps
85 lb. (45 lb bar + 40 lb.): 1 set of 10 reps
95 lb. (45 lb bar + 50 lb.): 1-3 sets of 8-10 reps. I stop when I get to a set of 10 reps or until I exhaust my 3 sets, whichever comes first.
105 lb. (45 lb bar + 60 lb.): 1 set of 4-5 reps and try for another rep
115 lb. (45 lb bar + 70 lb.): 1 set of 2 reps and try for another rep
120 lb. (45 lb bar + 75 lb.): 1 set of 1 rep and try for another rep
125 lb. (45 lb bar + 80 lb.): 1 set of 1 rep and try for another rep. Some times I can't do even 1 rep.
https://ift.tt/eA8V8J August 28, 2021 at 10:43PM Bodybuilding.com Forums
This is my schedule right now:
Day 1: lower/core
Day 2: push
Day 3: lower/core
Day 4: pull, with bench press as well recently added
[repeat, with no rest days allowed - I would not know what to do on a rest day, and would feel lost and worthless]
This allows me to deadlift, squat, and bench 3.5 times a week.
I have some questions:
1. Can I mix and match a program for bench press with others for squats and deadlifts, then do my own thing for other exercises? I feel I wold finish a program before I was ready to leave the gym. I hate just sitting around doing nothing, like now, lol.
2. I am not sure how programs work or if there is a charge, but I found this example bench press 6 week Russian program on the web:
docs.google.com/spreadsheets/d/1xSlgZawzFFtdUCRzOLC79voXCKbT-xCAf0J4TtrWI6Y/edit#gid=0
It says on the first day to do 6 sets of 2 reps each at 80% of your 1-rep maximum. But can I do more? I like doing pyramids.
Usually I do this:
45 lb. (45 lb bar + 0 lb.): 1 set of 15 reps
55 lb. (45 lb bar + 10 lb.): 1 set of 10 reps
65 lb. (45 lb bar + 20 lb.): 1 set of 10 reps
75 lb. (45 lb bar + 30 lb.): 1 set of 10 reps
85 lb. (45 lb bar + 40 lb.): 1 set of 10 reps
95 lb. (45 lb bar + 50 lb.): 1-3 sets of 8-10 reps. I stop when I get to a set of 10 reps or until I exhaust my 3 sets, whichever comes first.
105 lb. (45 lb bar + 60 lb.): 1 set of 4-5 reps and try for another rep
115 lb. (45 lb bar + 70 lb.): 1 set of 2 reps and try for another rep
120 lb. (45 lb bar + 75 lb.): 1 set of 1 rep and try for another rep
125 lb. (45 lb bar + 80 lb.): 1 set of 1 rep and try for another rep. Some times I can't do even 1 rep.
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