Powerlifting/Strength Training Thread

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Just tripled 240kg on deads. Felt like shit today, due to the lack of sleep I've had last few days but made a few reps move
 


10x60kg
10x70kg
10x80kg

All on smith bench

Knew I was doing a lot of work on free weights after, which was all at my limits, definitely looking to step SM figures up during next week.

Pleased though - can start the weekend now :)
 
Got my sights set on a record this year. Providing I stay injury free I should have it, especially with a peak.
 
Any views on the routine below - x 4 strength workouts per week

Upper Body 1

Bench 3 x 3-5 reps
Chest supported Dumbell Row 3 x 8-12
Shoulder press 3 x 8-12
Face Pulls 3 x 8-12
Chins 3 x 8-12

Lower 1

Squats 3 x 3-5
RDL 4 x 8-12
Hyper ext 3 x 8-12
Standing Calf Raise 3 x 8-12

Upper 2

Shoulder Press 3 x 3-5
Lat Pulldown 3 x 8-12
Dumbell Row 3 x 8-12
Close Grip Bench 3 x 8-12
Tricep push down 3 x 8-12

Lower 2

Deadlift 3 3-5
Leg Press 3 x 8-12
Calf press 3 x 8-12
Split Squat 3 x 8-12
Cable Woodchop 3 x 8-12
 
Any views on the routine below - x 4 strength workouts per week

Upper Body 1

Bench 3 x 3-5 reps
Chest supported Dumbell Row 3 x 8-12
Shoulder press 3 x 8-12
Face Pulls 3 x 8-12
Chins 3 x 8-12

Lower 1

Squats 3 x 3-5
RDL 4 x 8-12
Hyper ext 3 x 8-12
Standing Calf Raise 3 x 8-12

Upper 2

Shoulder Press 3 x 3-5
Lat Pulldown 3 x 8-12
Dumbell Row 3 x 8-12
Close Grip Bench 3 x 8-12
Tricep push down 3 x 8-12

Lower 2

Deadlift 3 3-5
Leg Press 3 x 8-12
Calf press 3 x 8-12
Split Squat 3 x 8-12
Cable Woodchop 3 x 8-12

Is the goal purely strength? What level are you currently at?
 
Any views on the routine below - x 4 strength workouts per week

Upper Body 1

Bench 3 x 3-5 reps
Chest supported Dumbell Row 3 x 8-12
Shoulder press 3 x 8-12
Face Pulls 3 x 8-12
Chins 3 x 8-12

Lower 1

Squats 3 x 3-5
RDL 4 x 8-12
Hyper ext 3 x 8-12
Standing Calf Raise 3 x 8-12

Upper 2

Shoulder Press 3 x 3-5
Lat Pulldown 3 x 8-12
Dumbell Row 3 x 8-12
Close Grip Bench 3 x 8-12
Tricep push down 3 x 8-12

Lower 2

Deadlift 3 3-5
Leg Press 3 x 8-12
Calf press 3 x 8-12
Split Squat 3 x 8-12
Cable Woodchop 3 x 8-12

Depends on the intensities you're working at to be honest. What's your progression on the main lifts looking like?

You should be squatting more than 1 day a week imo seeing as it's difficult to deadlift at a high intensity regularly. 3 sets of squats per week is just totally inadequate. That's the only real criticism I can level at the programme.

I mean - you're using the main lifts as the focus by the looks of things so if you're progressing well on those you'll be getting stronger. Really it boils down to whether or not you actually need that accessory work or if you'd be better served by working at a higher intensity on the main lifts.
 
Depends on the intensities you're working at to be honest. What's your progression on the main lifts looking like?

You should be squatting more than 1 day a week imo seeing as it's difficult to deadlift at a high intensity regularly. 3 sets of squats per week is just totally inadequate. That's the only real criticism I can level at the programme.

I mean - you're using the main lifts as the focus by the looks of things so if you're progressing well on those you'll be getting stronger. Really it boils down to whether or not you actually need that accessory work or if you'd be better served by working at a higher intensity on the main lifts.

I'd agree with this.

If it's a strength programme then it needs some adjusting. If it was a mix of strength and hyper trophy then it would be ok, but then there's no need to be so strict on your choice of accessory work tbh.
 
Is the goal purely strength? What level are you currently at?
In decent shape, lost weight gradually while increasing strength at that crossroads now where I can't lift more because frankly I'm maintaining calories (but happy). Hyper trophy over strength.

Depends on the intensities you're working at to be honest. What's your progression on the main lifts looking like?

You should be squatting more than 1 day a week imo seeing as it's difficult to deadlift at a high intensity regularly. 3 sets of squats per week is just totally inadequate. That's the only real criticism I can level at the programme.

I mean - you're using the main lifts as the focus by the looks of things so if you're progressing well on those you'll be getting stronger. Really it boils down to whether or not you actually need that accessory work or if you'd be better served by working at a higher intensity on the main lifts.

Yeah understand what you are saying, the program (propane fitness protocol) says I can replace leg press with squat though I do have occasional knee issues so it kind of works for me. Maintaining a lean physique is more important to me than strength tbh. I also thought the bench press volume was light? Will prob incorporate more squats

I'd agree with this.

If it's a strength programme then it needs some adjusting. If it was a mix of strength and hyper trophy then it would be ok, but then there's no need to be so strict on your choice of accessory work tbh.

Cheers
 
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In decent shape, lost weight gradually while increasing strength at that crossroads now where I can't lift more because frankly I'm maintaining calories (but happy). Hyper trophy over strength.



Yeah understand what you are saying, the program (propane fitness protocol) says I can replace leg press with squat though I do have occasional knee issues so it kind of works for me. Maintaining a lean physique is more important to me than strength tbh. I also thought the bench press volume was light? Will prob incorporate more squats

Bench press volume seems fine as you have the close grip work on another day of the week.

If your form is good your knees should be fine mate. Squatting isn't that dangerous unless you're lifting more than is safe/are using incorrect form. Replace the legs press with lower intensity, higher volume squats. Better abdominal work than legs press anyway if physique is a concern.
 
Starting to struggle on these calories now like but not shifting any weight. May give it another week and see if I can stick it
 
Bench press volume seems fine as you have the close grip work on another day of the week.

If your form is good your knees should be fine mate. Squatting isn't that dangerous unless you're lifting more than is safe/are using incorrect form. Replace the legs press with lower intensity, higher volume squats. Better abdominal work than legs press anyway if physique is a concern.
Thanks v much will replace leg press with squats and see how it goes
 
Several rep records were broken by me last week so feeling very good going into my '3' week. I like working in triples. From a purely psychological standpoint I do my best paused squat and bench work on 3 rep sets.

I'm going to be f***ing shit tonight though as I stayed up to watch the Superbowl :lol:
 
Elbow problem remains so tried using some elbow sleeves today for the first time. Managed to bench pain free and got in plenty of volume.

100kg x 5
115kg x 3 (5 sets)
100kg x 14 (back cramps)
100kg x 15

All reps paused barring the last set where only first and last were paused
 

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