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 Jabraan's Powerlifting Journey, brick by brick we lay

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post Mar 27 2017, 10:18 PM

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Hello and welcome! The past weekend I competed in a powerlifting meet, it would have been great if you were there to spectate. Powerlifting is a really fun sport and I hope you'll continue to have fun training for it. What training program are you running right now?
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post Mar 31 2017, 08:22 AM

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QUOTE(Jabraan @ Mar 31 2017, 01:03 AM)
Hi! Definitely will go to one someday, be it joining or just spectating. Yeah I agree it's a lot of fun. 2 years ago I would definitely say it looks boring and where's the fun in moving something around for a little distance. But now I see that it's satisfying not in the sense of like a game as in other sports but in the sense of what happens in the background, in every training session, all the research and the smart, consistent effort, all leading up to the lift on the day itself. Watching new weights(PRs) go up after grinding through and through for only you know how long just feels amazing. And it's probably why people keep coming back to grind some more. But I'm kinda deviating a little bit too much haha. I'm not on any specific program right now. Still trying to figure that one out. I'm not a beginner anymore when it comes to the bench but I'm still very much a beginner when it comes to the squat and deadlift so I'm not really sure what program I should run.

I currently workout every other day. Rotating like this: Heavy Bench Light Squat Day -> Heavy Deadlift Light Bench Day -> Heavy Squat Light Pull Day -> back to Heavy Bench Light Squat day.
(i only deadlift once a week as I'm still getting accustomed to it, my lower back gets really sore after deadlifts even though I put quite a lot of emphasis on my form and I think it's ok.)

Heavy = I try to lift as much weight as I can for a 5x5 for that lift followed by accessories with higher volume lower intensity(like 4x6 or 3x8) for that lift.
Light = I basically do the same thing 5x5 followed by higher volume accessories but I back off on the weights on all movements.

It'd be great if someone could shed some light on how I should improve my programming cuz I'm kinda in a fit over what to do haha.
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The next meet MPA is organizing is in August. It's their annual Strength Assembly Meet. There's also an IPF sanctioned full power meet in May I believe, though I'm not so sure. Push Pull FB page usually have info on that.

As for programming, 5/3/1 might be something you would enjoy. Especially with the Boring But Big accessories. I would suggest my own DUP program but that involves a lot of squatting and deadlifting volume, which is not something I'd suggest someone to get right into if you've never squatted or deadlifted much before. Feel free to give it a shot though. I gained 35kg in my total running the DUP program then my meet prep, in 7 months, while cutting. So I can attest that it works for me. I'm gonna run a new program more focused on hypertrophy and conditioning next week as I enter a long off season. I'll post it up when it's ready so give it a look if you want to. It will be DUP as well and contains deathly amounts of submaximal volume work.

 

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