Post by dbunch on Jun 8, 2016 9:10:36 GMT -5
So I think I can safely say that I have safely say that I have one again made my training routine a habit. When I start back I don’t think I had much of a plan beyond Just go in the gym and do stuff. Since then I think it has organically transformed into something slightly more organized. Now, I don’t conceder this a powerlifting routine as much as I see it as more of a rehab, trying to rebuild myself so I can start training as a powerlifter again.
Here is the basic concept. Start off with a light weight i.e. 135lbs preform a set of 5, increase the weight by 50 to 90 lbs. repeat. Continue until you are unable to complete a set of 5 (Don’t grind it out. Leave a little in the tank.) Then start working you way back down again with sets of 5. On the last set you want to kick out 10 to 20 reps.
You should hit between 6 and 10 sets. The overall goal is to get in lots of volume. To build (rebuild) a good foundation of strength and endurance.
This method is completely “by feel” so when I walk into the gym I have no set numbers I’m trying to hit. I just trying to do a little more than I did last time. Jump are significant, no 10 or 20 lbs but I don’t think that is a big deal as you have to hit 5 reps of the previous set before moving up in weight. I haven’t thought much about deloading but I really have felt the need to (yet) I deal with that one I get to that point
Anyway, this is my first attempt anything close to any type of programing and I know many of you do your own programing. So I would be very interested in your thoughts and comment on the plan.
Here is the basic concept. Start off with a light weight i.e. 135lbs preform a set of 5, increase the weight by 50 to 90 lbs. repeat. Continue until you are unable to complete a set of 5 (Don’t grind it out. Leave a little in the tank.) Then start working you way back down again with sets of 5. On the last set you want to kick out 10 to 20 reps.
You should hit between 6 and 10 sets. The overall goal is to get in lots of volume. To build (rebuild) a good foundation of strength and endurance.
This method is completely “by feel” so when I walk into the gym I have no set numbers I’m trying to hit. I just trying to do a little more than I did last time. Jump are significant, no 10 or 20 lbs but I don’t think that is a big deal as you have to hit 5 reps of the previous set before moving up in weight. I haven’t thought much about deloading but I really have felt the need to (yet) I deal with that one I get to that point
Anyway, this is my first attempt anything close to any type of programing and I know many of you do your own programing. So I would be very interested in your thoughts and comment on the plan.