This past year I set myself the goal of entering a powerlifting competions. I’m pleased to reflect on the progress after successfully entering 2 competions this year. I was nowehre near the top 3. In my weight class of 83kg, there are some seriously strong lifters out there!

I absolutely loved the ironically non-competitive nature of these events. Everyone was incredibly welcoming. It was wonderful watching everyone celebrateeeahc others achievements in addition to their own. There was a real sense that everyone truly believed they were only compteing against their past selves, rather than their peers

I’m extremely grateful to evweryone who supported me in this journey. I learned a lot from fellow travellers in the gym and through friends and coaches. We stand on the shoulders of giants, and I’m lucky I had the chance to push myself and see what else I’m capable of

As I got stronger, the only way to avoid plateauing was to intruduce new stresses for my body to adapt to. Here’s some of the workouts and the misclaous notes I took throughout the year for this journey

Hypertrophy workout

• Used in a single 4-week block
• Goal is to train to discomfort, not exhaustion
• Maintain high calorie intake in this phase
• BB Squat and BB Bench done for 5x10, Deadlift 5x5
• All other lifts performed as ER sets
  • Use weight for 12RM
  • Warm up with single set of 12 reps
  • Pause 30 secs, AMRAP
  • Pause 30 secs, AMRAP
  • Stop AMRAP when 20 reps have been hit
• Slow down reps!!

General structure: Day 1 lifts: 4 chest, 2 triceps, 3 shoulders Day 2 lifts: 4 back, 2 biceps, 3 quads Day 3 lifts: 2 chest, 4 triceps, 3 shoulders Day 4 lifts: 2 back, 4 biceps, 3 hamstrings

Version 1

Monday

1. BB Bench press
2. Incline bench
3. Incline cable press
4. Cable Fly
5. Straight arm pushdown
6. EZCurl lying triceps extension
7. DB Overhead preess
8. DB Lateral raise

Tuesday

1. Lat pulldown
2. Dead row
3. DB Rows
4. One havnd lat pulldown
5. BB curls
6. Waiter curls
7. Barbell squat
8. Bulgarian split squat
9. Seated leg curls

Thursday

1. DB Bench press
2. Decline cable press
3. Close grip BB Bench press
4. Dips
5. BB Overhead press
6. Cuban rows
7. DB Front delt raises
8. Tricep pushaways
9. DB Tricep kickbacks

Friday

1. Deadlift
2. Wide grip rows
3. Underhand lat pulldown
4. Cable row
5. BB Hip thrust
6. Leg curls
7. BB Curls
8. Waiter curls
9. Seated incline DB Curls

5/3/1 Programs

• Used for powerlifting prep
• Focus is building strength progressively
  • Training 5RM, 3RM and 1RMs
• 4 week blocks
  • Week 1: 65% 5, 75% 5, 85% 5+, 90% J, 95% J
  • Week 2: 70% 3, 80% 3, 90% 3+, 95% J, 100% J
  • Week 3: 75% 5, 85% 3, 95% 1+, 100% J, 105% J
  • Week 4: 40% 5, 50% 5, 60% 5
  • Increase TMs after block:
    • +5kg for Squat and Deadlift
    • +2.5kg for Bench
  • Only do jokers if you feel fresh
• After 3 blocks, measure 1RMs

Version 1

Monday

1. BB Squat (5/3/1)
2. Underhand Lat pulldown (5x5)
3. RDL (5x5)
4. Lateral raise (3x8)

Tuesday

1. BB Bench press pause (5/3/1)
2. Seated cable row (5x5)
3. BB Incline bench press (5x5)
4. Cable crossover (3x8)

Wednesday

1. Snatch (5x3)
2. BB Hip thrust (5x5)
3. EZ-Curl Tricep extensions (5x5)
4. Bicep hammer curls (5x5)

Thursday

1. BB Overhead press (3x5)
2. Weighted dips (5x5)
3. BB Bench press (5x5)
4. Rear delt raise (3x8)

Friday

1. Deadlift (5/3/1)
2. Overhand lat pulldown (5x5)
3. Bulgarian split squats (5x5)
4. DB Pullovers (3x8)

Version 2

Monday

1. BB Squat (5/3/1)
2. Pause squats (3x3)
3. Hanging leg raise (3x8)
4. RDL (5x5)
5. Lateral raise (3x8)

Tuesday

1. BB Bench press pause (5/3/1)
2. Seated cable row (20 ERs)
3. DB Incline bench press (20 ERs)
4. Cable incline bench press (10 ERs)
5. Cable bench press (10 ERs)

Wednesday

1. Snatch (5x3)
2. BB Overhead press (3x5)
3. BB Hip thrust (5x5)
4. EZ-Curl Tricep extensions (5x10)
5. Rear delt raise (3x8)

Thursday

1. DB Bench press (20 ERs)
2. Weighted dips (20 ERs)
3. BB Incline bench press (20 ERs)
4. LH Cable flys (10 ERs)
5. HL Cable press (10 ERs)

Friday

1. Deadlift (5/3/1)
2. Overhand lat pulldown (5x5)
3. Bulgarian split squats (5x5)
4. DB Pullovers (3x8)
5. Bicep hammer curls (5x5)

Version 3 (BBB)

• Boring but big, addition to 5/3/1
  • Week 1: 65% 5, 75% 5, 85% 5+, 55% 5x10
  • Week 2: 70% 3, 80% 3, 90% 3+, 60% 5x10
  • Week 3: 75% 5, 85% 3, 95% 1+, 65% 5x10
• Single block
• BBB Squats should be box squats w/ pause
• BBB deadlifts should be RDLs

Monday

1. BB Bench press (5/3/1, BBB)
2. BB Incline bench press (3x8)
3. Wide grip seated cable rows (3x12)
4. Plank (3x60s)
5. Straight arm pulldows (3x8)

Tuesday

1. BB Squat (5/3/1, BBB)
2. Bulgarian split squats (3x5)
3. Hamstring curls (3x12)
4. Hanging leg raises (3x10)
5. BB Bicep curls (3x8)

Wednesday (Spare day)

1. Rear delt pulls (3x8)
2. Eighted dips (3x8)
3. Cable close (3x10)
4. Cable face pull (3x12)

Thursday

1. BB Overhead press (5/3/1, BBB)
2. BB Close grip Bench press (3x8)
3. Wide grip lat pulldown (3x12)
4. Cable woodchops (3x10)
5. Lying EZcurl tricep extensions (3x8)

Friday

1. Deadlift (5/3/1, BBB) 2. Single leg hip thrust (3x5)
2. Dead rows (3x8)
3. DB Rows (3x12)
4. Leg extensions (3x12)
5. Bicep hammer curls (3x8)

Version 4

• Between BBB and regular 5/3/1
• Single block

Monday

1. BB Bench press (5/3/1)
2. BB Bench press pause (2x3)
3. BB Incline bench press (3x8)
4. Single arm DB Floor press (2x8)
5. Wide grip seated cable rows (3x12)
6. Prone shoulder taps (3x60s)
7. Straight arm pulldows (3x8)

Tuesday

1. BB Squat (5/3/1)
2. BB Box squat pause (3x3)
3. Bulgarian split squats (3x5)
4. Squat alkouts (2x20secs)
5. Hamstring curls (3x12)
6. Hanging leg raises (3x10)
7. BB Bicep curls (3x8)

Thursday

1. BB Overhead press (5/3/1)
2. BB Close grip Bench press (3x8)
3. BB Block Bench press (3x6)
4. Wide grip lat pulldown (3x12)
5. Kneeling cable woodchops (3x10)
6. DB Single arm overhead press (2x8)
7. Lying EZcurl tricep extensions (3x8)

Friday

1. Deadlift (5/3/1)
2. Deficit RDLs (2x5)
3. Hip thrust (2x5)
4. Rack pulls (2x5)
5. Dead rows (2x8)
6. DB Rows (3x12)
7. Leg extensions (3x12)
8. Bicep hammer curls (3x8)

Version 5

• Last block before week before competion
• No accessories, no cardio
• Do light mobility and core work instead

Monday

1. BB Squat (3x6)

Tuesday

1. BB Bench press (3x6)

Thursday

1. Deadlift (3x6)

Friday

1. BB Block bench press (3x4)
2. BB Bench press Pause (3x3)
3. BB Close grip bench press (3x5)

Week before competion

• Dial it all back, save all the energy for saturday (comp day)
• This is all about perfecting form and practicing warmup sets
• No cardio, no accessories
  • Use mobility drills instead

Monday

1. BB Squat (90% First planned attempt 2x2)
2. BB Bench press pause (90% First planned attempt 2x2)
3. Deadlift (90% First planned attempt 2x2)
4. Light core and mobility

Week after competion

• Recovery!
• Low intensity, low-impact movement
• Avoid heavy back loads and address hips directly

Tueday/Friday

1. 3 min walk/cycle
2. Warmup circuit (2 rouns)
   1. Cat cow (10 slow reps)
   2. 90/90 hip switches (1x12)
   3. Glute bridges (1x12)
   4. Banded side step outs
3. Goblet squats (3x8)
4. Bird-dog (3x8)
5. DB Bench press (3x8)
6. BW single leg RDL (3x8)
7. Cable rows (3x10)
8. Dead haing (3x20secs)

Bridging workout

• Used for coming back into a routine after a long break
• Focus on form and mindfulness, no heroics
• Add in cardio for weight loss help
• No progression, single 4 week block

TM = 85% of PB

Monday

1. BB squat (70% 4x5)
2. Bench press (70% 4x5)
3. Cable row (3x12)
4. Lunge (3x12)
5. Incline walk treadmill (20mins)

Wednesday

1. Deadlift (75% 3x3)
2. Overhead press (70% 4x5)
3. Pull ups (3 AMRAP)
4. Back extension (3x10)
5. Incline walk treadmill (20mins)

Friday

1. Pause bench press (75% 5x3)
2. Pause squat (65% 3x5)
3. Incline press (3x10)
4. W-raise (3x15)
5. Incline walk treadmill (20mins)