Phase 1 complete

GYM TEMP: 85 degrees

MUSIC: Still Remains, Serpent

Dynamic effort bench (for speed, I start with a wide grip and narrow as the sets progress, 1 minute rest between sets)

135x8

135+60 lbs. chainsx3

185+60 lbs. chainsx3

225+60 lbs. chainsx3, 3, 3, 3, 3, 3, 3 Good speed

255+60 lbs. chainsx3 Good speed

Seated dumbbell overhead press

60x5

80x5

100x5

110x5

JM press

135x7

155x7, 7 Have you ever noticed that in most repetition schemes you always read to do 5, 6, 8 or 10 reps etc. No one ever recommends 7 or 9 reps. Why is this?

Hammer curls

40x8

60x8, 8

Arm over arm 2” rope pull

165x75’

200x75’

235x75’

Well this ends my 1^st, 5 week phase of training for powerlifting. It went pretty well. My goals were to work on weaknesses, improve general physical preparedness and some hypertrophy (increase of muscle mass).

Results:

2 PR’s (personal records) in the deadlift

1 PR in goodmornings

4 PR’s in bench work

All of my dynamic effort work seemed pretty fast.

My weight did increase by 15 lbs. but my waist did not so I’m fairly sure it was mostly lean muscle mass.

I had no increases in my squats so I’m pretty convinced that leg presses, leg extensions, and leg curls are useless for real strength training. I should’ve known better but I thought I’d try something new.

Phase 2 is next. This phase will be 3 weeks with only 3 main training days per week. I’ll move closer to the powerlifts and do some actual max effort work (meaning 1 rep maximum). Hopefully the lower volume but increased intensity will result in more strength increases. I’ll still do some smaller work outs here and there to work on weaknesses and continue to follow many Westside Barbell principles….and I’m still experimenting with highland games too.