MESO-Rx

Anabolic Steroids

Need help with powerlifting routine

Week 1 day 2

Intensity bench
135 x 10, 185 x 10, 225 x 5, 275 x5, 335 x 5, 345 x 5 7-8 RPE, called it quits after that, didnt want to push too far in the first week.

Volume squats
135 x 10, 225 x 5, 275 x 5, 5 sets 325 x 5 8 RPE

Supported Tbar row
5 sets 250 x 5

DB Hammer curls
5 sets 85 x 5
Standing calf raises
3 sets of 10

Pretty good workout. First couple sets of squats had me cussing at myself, but got looser and powered through the last sets pretty easy. Looking forward to light squats on Friday, lol.
 
Week 1 day 3
Deadlifts- intensity day (5rm)
135 x 10, 225 x 5, 275 x 5, 315 x 5, 365 x 5, 405 x 5, 455 x 5 (5rm) about an 8.5rpe but didnt want to push it further in the first week
Bench- volume day
135 x 10, 225 x 5, 5 sets 275 x 5 very easy, but had to keep telling myself its volume day and not add weight.
Squat- light day
135 x 10, 225 x 5, 3 sets 275 x 5. Adductors were a little sore after 3 days of squating, but I suppose that just lets me know what needs more work.

Overall a good first week. A little stiff but was able to handle it pretty well. Might do some supplemental work tomorrow, but I am going golfing in the morning so I will see how I feel after that.
 
Good day today. Making improvements so far.
Week 2 day 1
Intensity squats
135 x 10, 225 x 5, 275 x5, 315 x 5, 365 x 5, 425 x 5 (5rm) about 8RPE
Volume deadlift
135 x 10, 225 x 5, 315 x 5, 5 sets 365 x 5. Easy to lift, but had me sweating hard and almost wanting to puke. Was probably moving through the sets too fast, but oh well, I got it done easy peazy.

Light bench
This day kills me because it calls for me to do working sets with weight I normally warm up with.
135 x 10
225 x 5. Slow descent fast ascent
225 x 20 quick reps
225 x 5 3 second pause explosive push

and 3 sets of 10 on standing calf raises
 
Week 2 day 2

Intensity bench
135 x 10
225 x 5
275 x 5
335 x 5 (meant to do 325 but was thinking straight today)
355 x 5 RPE8
365 should be pretty easy next week. Rpe might have been closer to a 7 thinking back.

Volume squats
Bar x 10
225 x 5
275 x 5
315 x 5
4 sets 340 x 5
Last set 340 x 10 rpe around 7. Felt like I could have done 15 or so

Bent over rows
135 x 10
225 x 5
5 sets 255 x 5

DB Hammer curls
3 sets 90 x 5

Everything felt alot easier than last week and I am actually down about 4 lbs since then.
 
Week 2 day 3
Intensity Deadlift
135 x 10
225 x 5
315 x 5
365 x 5
415 x 5
465 x 5 (5RM) 8RPE

volume bench press
135 x 10
225 x 5
285 x 5 (2 sets paused, 2 sets speed)
285 x 15

Light squats
135 x 10
225 x 5
275 x 5
3 sets 315 x 5

Second week done. Went well this week. Still progressing and feel there is still a lot more to come.
 
So I know I only just finished the 2nd week of this program, but I almost feel its not quite enough sonetimes. The intensty (5RM) days are ok, but I feel like I could do 5 sets of the 5RM. (Maybe Im not pushing the 5rm hard enough, even though each week is a pr?) The volume days are super easy, as I always do 2-3x the prescribed reps on the last set just because. And the light days are laughable at best. Any suggestions? Maybe change volume days to 85% of 5rm instead of 80?
 
If you're setting PRs it seems to me if it ain't broke don't fix it. I've been in a similar situation and the difference between @9 and @10 on those top sets is progress with @9 and stalling, regression and constant aches with @10.

You really want to be x5 @9 on intensity day. If you're feeling it's not enough the first thing I'd start adding is back off sets of 5 at about 10% reduction in weight. Start with two and add more as necessary. More volume is going to serve you better than more intensity.

You're saying you're getting 10-15 reps on the last set of volume day? That does seem excessive. You might bump that up a bit. You definitely want to be able to get a few extra reps on your last set to be in the right RPE range though.
 
As my intensity days are all PRs I think is more because I never tried for 5 at those weights before. I forgot you had already mentioned before about adding back off sets. I think I will do that and also bump volume sets up to 85% of 5RM. I'll start slow though and do back off sets this week and add 5% to volume sets if I still think more is necessary. Also to add, I am only on TRT at this point, so it's not like I am getting a stength spike being on cycle.
Thanks again @Perrin Aybara your advice is always golden.
 
Anytime. I'd also like to add that momentum and the mental component that comes with it is a real thing. By that I mean if you're smashing PRs every week and they're easy it's more likely you'll continue to ride that momentum. Where if it's hard and you're not even sure you'll get your reps next week you'll tend to get stagnant.

This is also where alternating rep ranges comes into play. Where you might not be able to PR on 5's every week you can start going for 2's, 3's, 8's or whatever as long as it's a PR. Even go so far as throwing in paused reps, beltless reps, alternate stance or grip or even specialty bars. Whatever it takes so that you're hitting a PR and continuously progressing on something and riding that momentum. Then by the time you're back to your regular 5's or 3's you're ready to PR there, too.

Part of that is from Rippetoe's books and part I believe was from a Garrett Blevins video. Super smart guy definitely worth checking out his vids, by the way. This is stuff that won't need to come into play until later, but keep it in mind.

I'd say when you stall or even before you do if you think it's imminent to add 3's in and alternate. Then from there start working in the rest.
 
This next part is just my own theory and I don't think I've ever seen it anywhere. Going on the assumption that progression for beginners being workout to workout, intermediates being weekly and advanced being longer than weekly I think TM could be drawn out a little longer. Like two week waves where rather than ID lifts in week one you'd do more VD, but with different reps or with variations. Then week two you'd do VD and ID like normal, so progression would be every other week.

I saw something kind of similar on Powerlifting to Win where there was a high volume week followed by a lower volume week followed by a more intense week. Kind of like a week of TM drawn out over three weeks.

Or you could go more Cube Method like and only do ID day for one lift each week and just more volume on the others. That would be three week waves where you'd only go heavy on one lift per week.

Anyway, just food for thought for down the road.
 
Ok so week 3 day 1

Intensity squat day
135 x 10
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
435 x 5 (5RM) 9 RPE
today was quite a bit tougher today than last week. I think I may not have eaten enough earlier in the day, but still got a PR

volume deads
135 x 10
225 x 5
315 x 5
5 sets 375 x 5
Very easy 5 x 5

Light bench
135 x 10
225 x 10
3 sets 315 x 5
 
Perrin Aybara said:
I did almost that exact setup years ago with TM.
Click to expand...

yeah i got it wrong. i know there is a program that is similar to the one i described. this is Juggernaut Method
The-Juggernaut-Method.jpg
 
You must log in or register to reply here.

Similar threads

Z
First Cycle at 23, please help sanity check my plan
2
Replies
24
Views
586
marsupial
M
TacoLifter420
Just joined, here to learn and improve
Replies
0
Views
38
TacoLifter420
TacoLifter420
P
Looking for workout critique
Replies
2
Views
118
PurposeBuilt
P
M
Newish
Replies
1
Views
38
Elektrobot
Elektrobot
B
New member reporting for duty
Replies
5
Views
102
BumpassHell
B

Sponsors

Latest posts

Back
Top