Powerlifting 35. End of week 19 summary ... gains and chains ... or maybe the ghost of Christmas pas


Monday morning weigh in 89.4kg, Saturday morning weight in 89.4kg

This represented week 2 of my intermediate training program. Given that week 1 took off from where I finished as a novice, it was not particularly informative even though it felt good. I had to wait until this week before I could objectively assess any progress ... and yes, progress is being made. I am now doing 5 reps of what was previously a 1RM! So, the volume work is definitely supporting the intensity work. I am starting to feel twinges in my right shoulder again, so I need to keep an eye on that.

This weeks work sets were as follows:

Monday: Squats for volume 105kg (10,10,10,10,10), Bench for volume 72.5kg (10,10,10,10,10)

Tuesday: Deadlifts for volume 122.5kg (10,10,10,10,10). This is basically like doing weighted cardio (thanks to Charlotte Bomber Brown for this analogy) and it takes considerable time to recover from each set ... but I am really enjoying this new 'volume' component of my training.

Wednesday: Light squats 92.5kg (5,5,5), Light bench 65kg (5,5,5)

Thursday: Conditioning work

Friday: Heavy Squats 130kg (5), Heavy bench 90kg (5), Heavy deadlifts 157.5kg (5). I decided to add a Christmas theme to the deadlifts with the help of Charlotte Bomber Brown!

Given my chin ups reached to two sets of 15 a few weeks ago, I have decided to increase the weight using a heavy chain. I am not sure how much this weighs, but is isn't light. On my first attempt, I knocked out two sets of seven (video below) and am currently on two sets of nine.

Thanks for reading!

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