Powerlifting 4 week Training Summary

A fitness update with my life.. I have been lifting heavy for about a year and a half now.. consistently anyway. I started consistently working out with cardio and some weightlifting back in April 2012, and I have always been an athlete. But, I have been on this “fitness journey” for about 3 years almost.. but it’s not really a journey, more of a lifestyle at this point.

However, I have recently started training legitimately for a powerlifting meet. I have decided this sport is very true to what I pride myself on, self confidence and bettering yourself.  It’s you vs you, rather than focusing on your physical appearance compared to others like bodybuilding. The sport of bodybuilding does capture my interest as well, but I think Powerlifting will be my first course of action, and then from there I will choose a bikini or figure show to compete in. I am pretty excited I have finally committed and solidified goals to work towards. I have been pretty invested in my health and fitness and have always thought about getting to the point of being able to compete, but I am pretty pumped that it is now finally within reach and can be a reality. It is fun for me to workout and now basically a hobby that I pour my heart into. Definitely a passion 🙂

Anyway, I started training powerlifting style on my own back in November 2014, but was struggling to really get a grasp on how to do my own programming. I had a general idea, but didn’t feel like I was progressing as much as I could as if I had the help of someone more experienced in programming. So, I reached out to my powerlifting friend and figure competitor, Lori Pyper, who referred to someone she knew who worked with powerlifters. Once I reached out to him and we exchanged a few emails, I decided to pursue this path and hire him as my coach. So far, I am very happy with my choice!

I have completed four weeks of training and am now in my taper week before I get to test my maxes this weekend. I am pumped to see the progress I have made and see how much my strength has increased. (Gains :D) I am pretty excited to see where this journey goes. I am learning so much day by day and enjoying the whole process.  We have talked of me doing a power lifting meet this coming September so we will see how I progress as training continues.

Since starting with my coach, Jason Ralya, he has also helped me with my reverse diet. I started reverse dieting back in November 2014, but was being very modest as I was afraid to go too quick and gain weight. However, since starting with Jason I have definitely increased my caloric intake pretty substantially and have increased my performance in the gym by actively implementing nutrient timing pre/post workout as well which I noticed has been a game changer. Since we have started more aggressively increasing my calories weekly, I have continued to maintain my weight but my physique is still changing which is encouraging that my body comp is becoming more lean and muscular. Gotta love seeing it all come to surface.

With all this said, this is just the beginning. I have so much to say about this subject and could talk forever on how it has made me into the person I am and continues to mold me into the person I want to become…blah blah blah lol, but I will probably post about that in the days to come. I will share some training footage from the past few weeks below, and will continue to share as this journey continues. If you have questions let me know, or any commentary you want to provide. If you’re a silent follower, sup brah! lol anyways…That’s all for now, folks!

Week 1 footage (PS- I never film bench b/c I don’t have a good set up to do so at my gym…sigh)-

Deadlift AMRAP: 185X10 https://www.youtube.com/watch?v=ZK_fHmIyt58

Sumo deadlifts, squats and conventional pulls: https://www.youtube.com/watch?v=VvW1z0xtE6Y

Week 2 footage:

Sumo Deadlifts- 170x7x3- https://www.youtube.com/watch?v=4vbOXg-lM70

Low Bar Squat- 175x4x3- https://www.youtube.com/watch?v=Y9FCITf8OhQ

Week 3 footage:

Low Bar Squat- 165x6x3- https://www.youtube.com/watch?v=11HFUW84awY

Sumo Deadlifts- AMRAP 200×8 https://www.youtube.com/watch?v=sT3amrD9gCQ

Week 4 footage:

Low bar Squat- 170x3x6- https://www.youtube.com/watch?v=S8y_BA1XmYE

Sumo Deadlifts- AMRAPx6- https://www.youtube.com/watch?v=zdc6WipN-gM

Taper Week:

Sumo Deadlifts- 225×3- https://www.youtube.com/watch?v=pgxi7H1m5xs

Low Bar Squats- 200×3 https://www.youtube.com/watch?v=qxjZuGQRUN0

2 thoughts on “Powerlifting 4 week Training Summary

Leave a Reply

Your email address will not be published. Required fields are marked *