So I have set a goal for myself to to lift 1000lbs total this year. (PL total)
My training background is mostly sports and performance based. Strength/power sports with endurance, ie. Rugby/hockey/football. The fall of 2014 is the first time in 2 years I have been able to squat pain free, and squat heavy. I had hip flexor issues on the left side, and a subluxed (or maybe just shifted) SI joint on my right. Lots of self-rehab went into these injuries, as well as AT and Osteo, and the healing process was definitely slowed due to a stint in CrossFit (self-inflicted, not CrossFit induced) and continuing with my sport, which is high-impact. I have never competed in Powerlifting or any fitness related sports, but would consider it if I hit this goal. I plan to continue playing rugby through this journey, and hope to use the powerlifting training as a preventative measure against injury.
I recently did 6 weeks of 20 rep squats, where I worked up to my previous 5RM 20 times. I RECOMMEND THIS FOR EVEYONE. It feels amazing. You'll love it... ha.
BW starting: 165lbs
Max Power Clean: 195lbs (The same as my Clean. Limited huge by a lousy front squat.)
I will only post work sets, and will update weekly.
Day 1: Bench/Squat Day
Bench Press: 170lbs 5sets 4reps
Push Press: 115lbs 5sets 5reps
Front DB Raise (my shoulders are little): 17.5lbs 5sets 8reps
Squat (focus on technique out of the hole): 225lbs 5sets 2reps
Day 2: Deadlift Day
Deadlift: 291lbs 5sets 4reps
Deficit Deadlifts: 243lbs 5sets 5reps
Bulgarian Split squats (12" box): 106lbs (24kg KBs) 5sets 8reps
The hardest part of this day was by far the Split Squats. After doing 10 sets of strapless deadlifts my grip was toast. It helped that I used a hookgrip on the deadlifts but still...
Day 3: Power Cleans (I had to do these day 3 instead of 4 due to access to equipment.)
Power Cleans: 145lbs 5sets 2reps
Front Squat: 165lbs 5sets 5reps
Face Pulls: 100lbs 5sets 8reps
Definitely limited by my posture on the front squats/power cleans. Took me a while to figure that one out.
REST/activeRECOVERY (snowboarding... whoooo)
Day 4: Squat/Bench Day
Squat: 230lbs 5sets 4reps
Paused squats: 205lbs 5sets 5reps
Squat Hold: 315lbs 5sets 3reps
Mid-Pause-Explode Bench Press: 170lbs 5sets 2reps
I can't wait to hear feedback.