T Nation

My Results on Complete Power Look


#1

Today I completed testing of new maxes after one week after completing complete power look. Having some mixed emotions for sure as I did set some PRs, but not in the fashion I'd hoped. Lifts were as follows...

front squat started-260lbs
end-275lbs(very ugly lifetime PR, while I left a stain on the floor I hesitate to call it a squat)

bench press-started-230lbs
-end-235lbs (very disappointed as I was able to do 230 for 3x3 without difficulty during week 10 workout)

deadlift-started 360lbs
ended @ 405 lbs (tied lifetime PR, missed 415)

push press-started 200lbs
ended @ 210lbs (a 5lb PR, but during week 8 I would've expected to hit closer to 225).

Bodyweight increased from 180-185, but I believe its mostly fat as I went from pretty lean to looking skinny fat. Definitely not cool given I go to the beach in a week. I'll post pics when I get a chance.

My thoughts...
Program went very well for me during weeks 1-8. Actually expected to hit some really big lifetime PRs on the front squat and push press. I tweaked my low back a bit during week 8 and while it doesn't seem to bother me when training, perhaps it does? Whether the back tweak is responsible or not, my progress stopped during week 8, and I found myself losing strength on my front squat and push press during weeks 9 and 10. I was able to make my weights on the deadlift and bench press though.

-Peaking seems to have failed me once again. I believe I would've hit higher weights without taking a week off from training after week 10. Supercompensation never seems to work out to my advantage.

-I think cutting exercises and volume during weeks 8-10 may also have hurt me. I was doing zercher carries, overhead carries and farmers walks during the first 7 weeks and dropped them for the last 3 weeks thinking it would help with recovery. The zercher carries in particular seemed to be helping my front squat and my grip strength improved considerably from farmers walks.

-really liked the 1/2 push presses, pause squats from earlier in the program.

-5x6 front squats were brutal, but I was thrilled upon completing that workout.

-if I were to do the program again I think I'd stop at week 8, or keep the assistance work.

-if you haven't tried zercher carries, give them a go. They made staying upright much easier on front squats and deadlifts. As soon as I dropped them my upper back began to become a limiting factor on my front squat again.

-for what its worth I'm switching to programming geared toward improving at crossfit (described by CT in the micro-pa forum, elesewhere). I'm 35 years old and find myself wanting to try something new and competitive. Planning to visit with an olympic weightlifting coach after my vacation to help my olympic lifts, something I should've done long ago.

-I welcome any thoughts, criticism, etc!


#2

After pic


#3

After pic


#4

Before pic


#5

Well you did hit PRs so it worked. I would wait until saying you are disappointed with the magnitude of the PRs. What I find with almost all peaking programs is that not everybody is good at peaking at a certain date. Knowing that TODAY you have to hit a PR can put a lot of pressure on and for some people it can hurt performance.

I’ve seen a lot of people do a program like Smolov for example and not even improve their max on testing day… but hit a PR without even trying 10-14 days later.

The peaking day isn’t important unless you are a competitive lifter. You will be able to better evaluate performance with how your lifting is going in the month following the program.


#6

I finished the power look program about 3 weeks ago and had some good results.
Bench:275 to 315 (was really ecstatic about this a 40lb pr)
Front squat:275 to 285
Deadlift:435 to 455
Push press: 225 to 245

I think this program gave me a great learning experience about nutrition honestly. I felt weak the first 5 weeks (not eating enough) then overcompensated by eating more and felt better but gained some fat in the process. I definitely am starting to be more conscientious about nutrient timing ,proportions, meals per day, etc.


#7

Great work man. Your improvements on the bench and push press are especially impressive.


#8

[quote]jvella wrote:
I finished the power look program about 3 weeks ago and had some good results.
Bench:275 to 315 (was really ecstatic about this a 40lb pr)
Front squat:275 to 285
Deadlift:435 to 455
Push press: 225 to 245

I think this program gave me a great learning experience about nutrition honestly. I felt weak the first 5 weeks (not eating enough) then overcompensated by eating more and felt better but gained some fat in the process. I definitely am starting to be more conscientious about nutrient timing ,proportions, meals per day, etc. [/quote]

Did you have much experience with the push press going in? Ive found that I can do way more reps with heavy-ish push press than I can with standard but my max is only slightly higher. Its definitely a great movement for the power look.


#9

Thanks as always for the advice CT. Appreciate you taking the time to answer some of my questions over the last few weeks, particularly your recommendation of loaded carries.

On the bright side, my overall strength is as high as it’s ever been and without any significant injuries that have held me back the last few years. With the exception of my bench press that I’ll chalk up to a bad day, seems I’m headed in the right direction.


#10

[quote]lotsi81 wrote:

[quote]jvella wrote:
I finished the power look program about 3 weeks ago and had some good results.
Bench:275 to 315 (was really ecstatic about this a 40lb pr)
Front squat:275 to 285
Deadlift:435 to 455
Push press: 225 to 245

I think this program gave me a great learning experience about nutrition honestly. I felt weak the first 5 weeks (not eating enough) then overcompensated by eating more and felt better but gained some fat in the process.
I definitely am starting to be more conscientious about nutrient timing ,proportions, meals per day, etc. [/quote]

Did you have much experience with the push press going in? Ive found that I can do way more reps with heavy-ish push press than I can with standard but my max is only slightly higher. Its definitely a great movement for the power look.
[/quote]
I haven’t had much experience going in really just did military press before but I definitely am gonna start doing push presses more I feel like it helps with my bench lockout. Your front squat will help with your push press strength too


#11

Well, it all started to make sense. Within 24 hours of testing I was laid up sick with fever, body aches and upper respiratory symptoms.