Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 08-20-2014, 09:00 AM   #1
GZeolla
GZeolla
has no status.
Senior Member
Uber Brawn
Points: 1,049, Level: 17 Points: 1,049, Level: 17 Points: 1,049, Level: 17
Activity: 23% Activity: 23% Activity: 23%
 
GZeolla's Avatar
 

Join Date: Jun 2014
Location: Pittsburgh, PA
Posts: 254
Training Exp: Since 1973 (with breaks)
Training Type: 4 Day Split
Fav Exercise: Deadlifts
Fav Supp: Organic, natural foods
Reputation: 4836
GZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good posts
Default Begin Off-Season

I finished my 12 week “in-season” on Monday (8/18/14), so today (Wednesday, 8/20/14) it is time to start my 12 week “off-season.” The main difference is I will be doing powerlift “look-alike” lifts instead of the actual powerlifts. But I will continue with an alternate weeks routine, doing the same set of workouts every other week, with the weeks labeled as “Week A” and “Week B.”

I really like using both an “off-season/ in-season” plan and an “alternate weeks” routine as it provides a lot of variety to my training. The only drawback to the former is when I switch “seasons” it can be hard to estimate what weights to start with, given I have not done those exercises for three months. But it doesn’t’ take too long to make any needed adjustments.

My planned warm-up sets (in brackets) and work sets x reps are:
Powerlift look-alike lifts: [4 x 20, 10, 6, 3] 3 x 5-6, 3-4, 1-2 (last warm-up and all 3 work sets with a belt and wraps)
Other compound movements: [3 x 10, 6, 3] 3 x 8-9, 6-7, 4-5
Isolation exercises: [2 x 10, 6] 2 x 9-10, 7-8

The 20 rep warm-up set is only for the first lift of the day to get the blood flowing. I do that instead of doing some light cardio.

I will continue lifting four days a week (Su, M, W, Th), and will continue posting my workouts at the end of each training week.

For details on all of these ideas, see my “Starting and Progressing in Powerlifting” book: http://www.fitnessforoneandall.com/b...werlifting.htm
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/
GZeolla is offline   Reply With Quote


Share with Facebook
Sponsored Links
Old 08-20-2014, 11:38 AM   #2
linedriver465
linedriver465
Work, Eat, Train, Sleep, Rinse, Repeat
Senior Member
Max Brawn
Points: 5,829, Level: 49 Points: 5,829, Level: 49 Points: 5,829, Level: 49
Activity: 1% Activity: 1% Activity: 1%
 
linedriver465's Avatar
 

Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
Fav Supp: Caffeine
My Mood: Inspired
Reputation: 76586
linedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beast
Default

Good luck brother!
__________________
Check out my article page!

"Like" my Facebook author page for future article updates

Follow my lifting log!

"Life is too short to dick around" - Steve Shaw
linedriver465 is offline   Reply With Quote


Share with Facebook
Old 08-20-2014, 01:05 PM   #3
GZeolla
GZeolla
has no status.
Senior Member
Uber Brawn
Points: 1,049, Level: 17 Points: 1,049, Level: 17 Points: 1,049, Level: 17
Activity: 23% Activity: 23% Activity: 23%
 
GZeolla's Avatar
 

Join Date: Jun 2014
Location: Pittsburgh, PA
Posts: 254
Training Exp: Since 1973 (with breaks)
Training Type: 4 Day Split
Fav Exercise: Deadlifts
Fav Supp: Organic, natural foods
Reputation: 4836
GZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good postsGZeolla has made some very good posts
Default

Quote:
Originally Posted by linedriver465 View Post
Good luck brother!
Thanks.
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/
GZeolla is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
OR and JR - In Season Training Off Road Training Logs 317 04-15-2014 09:49 AM
Cold Season is here MSmith General Fitness & Health 12 04-23-2012 05:30 PM
How do I begin? pploon Muscle Building and Bodybuilding 3 01-02-2012 07:07 AM
Gear: When should you begin using equipment? tank Powerlifting & Strength Training 60 12-29-2011 02:23 PM
off season pics Eric Muscle Building and Bodybuilding 13 12-18-2009 08:31 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:48 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.