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Old 08-27-2009, 04:25 PM   #1
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Default Bend the Bar: 14 weeks to hit 1,400

I have the powerlifting bug. I tried my bench max today, and it came in at 320. For those of you keeping score at home, I tore my right shoulder 2 years ago at work, and my bench has sucked since.

It is completely healed now.

So, I decided to play around with a 14 week powerlifting cycle. I am still cutting, so my goal to be in top shape is not going anywhere.

I am going to test my max lifts this week, then start the cycle. Again, my bench max is 320. My previous top bench was around 425. My previous best of the squat was around 440-450. And my previous best deadlift was around 530.

So, I have hit a total of 1,300 is my 40's. Now, I want to hit 1,400.
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Old 08-27-2009, 04:33 PM   #2
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08/27/2009: Testing Bench Max, Bench Hypertrophy

Supplements: Creatine, FOG's Transform Formestane

Notes: 270 and 305 felt incredibly light. I was shocked. I hadn't bench maxed in a long time. 320 felt rather easy, but I failed at 330, then 325. I did some hypertrophy sets after I maxed, and got in a good workout. I feel pumped, swole and sore.

Workout Time: 47 minutes

Workout Grade: A

Bench Press

Bar x 10
135 x 8
185 x 3
225 x 3
245 x 1
275 x 1
305 x 1
320 x 1
330 x miss
325 x miss
275 x 3
245 x 7
225 x 7
185 x 10
185 x 7
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Old 08-27-2009, 05:11 PM   #3
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that is looking awesome MAB I knew you would hit 320, and I am happy to see that you are doing a powerlifting log. Anyway you can give us an overview of your weekly workouts?

I am very excited to read this and see your lifts skyrocket!
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Old 08-27-2009, 06:07 PM   #4
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Originally Posted by jwood View Post
that is looking awesome MAB I knew you would hit 320, and I am happy to see that you are doing a powerlifting log. Anyway you can give us an overview of your weekly workouts?

I am very excited to read this and see your lifts skyrocket!
Thanks Jwood. I thought it was funny that we both landed at 320.

I am still planning my workout, but I will post it as soon as I decide.
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Old 08-27-2009, 06:16 PM   #5
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Originally Posted by MuscleandBrawn View Post
Thanks Jwood. I thought it was funny that we both landed at 320.

I am still planning my workout, but I will post it as soon as I decide.
I also found that to be quite the coincidence but its all good, 325 next week!

Good luck on the planning.
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Old 08-27-2009, 06:31 PM   #6
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I also found that to be quite the coincidence but its all good, 325 next week!

Good luck on the planning.
Thanks. First one to 400 buys the protein bars.
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Old 08-27-2009, 06:38 PM   #7
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first???? dont you mean last to 400????
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Old 08-27-2009, 07:16 PM   #8
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first???? dont you mean last to 400????
No, the first man to hit 400 is big money.
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Old 08-27-2009, 07:29 PM   #9
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Here's the Plan:

TUESDAY Deadlift Day
THURSDAY Bench Day
SATURDAY - Squat Day
SUNDAY Hypertrophy Day


Deadlift Periodization
Week one: 70% 15 sets of 1 one min rest/sets
Week two: 75% 12 sets of 1 one min rest/sets
Week three: 80% 8-10 sets of 1 - 1.5 min rest/sets
Week four: 85% 4-6 sets of 1 1.5 - 2 min rest/sets
Week five: 90% 1-3 singles of 1 - 2 min rest/set
Week six: de load or rest
Week seven: new max at contest or gym or recycle with 70%

Squat & Bench Periodization
Week one: 70% 8 sets of 3 one minute rest/sets
Week two: 75% 8 sets of 3 one minute rest/sets
Week four: 80% 6 sets of 2 1.5 minute rest/ sets
Week five: 85% 4 sets of 2 1.5 minutes rest/sets
Week six: 70%x2, 75%x2 80%x2 85%x2, 90% 1-2 sets of 2 - 2 minutes rest/sets
Week seven (contest, new gym max or start over at 70%):
70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 101-105%x1

Deadlift Day
Deadlift Periodization - *see above*
Front Squats 3 sets x 6-10 reps
Sumo Squats 8 sets x 1 rep @ 75% Deadlift 1RM
Heavy Abs

Bench Day
Bench Periodization - *see above*
2-Board Press or Pin Press 3 sets x 6-10 reps
Yates Rows 3 sets x 6-10 reps
T-Bar Rows 3 sets x 6-10 reps

Squat Day
Box Squat Periodization - *see above*
Narrow Stance Squats 3 sets x 5 reps @ 70% 1RM
Good Mornings 3 sets x 6-10 reps
Romanian Deadlifts 3 sets x 6-10 reps

Hypertrophy Day
Overhead BB Press 3 sets x 6-10 reps
Upright Rows or Arnold Press 3 sets x 6-10 reps
Closegrip Bench Press 3 sets x 6-10 reps
BB or DB Curls, 3 sets x 6-10 reps

NOTES

--Periodization is old school Westside style, which last 7 weeks (This is before Louie fell in love with Box Squats).
--Total cycle length will be 14 weeks, which means I will test max for each major lift twice.
--I need to work narrow stance squats. If I don't, I get wicked knee tendinitis from wide stance squats.
--My hammies are weak, and my back strong - so I work in sumo deads which blast my hammies good.
--I need extra bench reps, so I do repping on 2-board and pin press. If I don't get reps in, my max drops. That's the way its always been. End of story.
--Front squats and good mornings are performed primarily to benefit the deadlift. I believe the deadlift is best trained (for me) with a focus on fronts, box squats, RDLs and good mornings.
--Heavy ab work is generally weighted sit-ups or leg lifts.
--I need hypertrophy work, or else I want to kill someone. I can't do a straight periodization using only the primary lifts.
--As you can see, there is a lot of lower back wear and tear on this routine. 3 days a week, specifically. I know my limits. If I was recommending this routine to someone else, they may have to take a de-load week or two between the 7 week cycles. Maybe. It's all on the lower back. I like Louie's deadlift rest in week 6. That helps.
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Old 08-28-2009, 07:33 AM   #10
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