Okay, so the third part of my thread title is a lie, but nevertheless I thought I should keep a log for funsies and too see over time how I've progressed (and for people to critique the randomness and inconsistency of my training).
My current goal at the moment is to train for the WDFPF World Championships in November, which is a powerlifting competition for those not in the know. I lift in the 125kg weight class and at the Europeans a few months ago I finished with a 600kg total (210 squat, 150 bench and a 240 deadlift). Since then I've done a 232.5kg squat and a 160kg touch and go bench press, still hoping to hit the latter strict in a few weeks. I'm aiming for a 660kg total at the worlds with a 240 squat (at least, I think that's the world record at my age and weight class, so hoping to beat that) 160 bench and a 260 dead, bringing my total to 660.
Training currently consists of a make it up as I go along Westside template, which roughly goes as follows:
- Monday - Max effort squat, dynamic effort deadlift, heavy assistance lift
- Tuesday - Max effort bench press, assistance lifts
- Wednesday - Upper back, rear delts and biceps
- Thursday - Max effort deadlift, dynamic effort squat, good mornings
- Friday - Day off
- Saturday - Dynamic effort deadlift, heavy tricep work
That's pretty much it, I'm rotating the ME lifts every couple of weeks or so, depending on how I feel week by week, although I've only just started this so there hasn't been much change up as yet. Felling pretty good about it at the moment, but only time will tell if it pays off for the worlds in a couple of months!