The 2009 Powerlifting Season is set to begin, and I am PSYCHED to get back into the heavy lifting!! I haven't lifted heavy since USPF Nationals at the end of June 2008.
Going Sheiko this year! I'll keep track of my workouts and numbers here.
My goals for this season are:
1. Learn to use a squat suit
2. Total 900 or more if I compete, hopefully in the 132 weight class
3. Widen my upper back
4. Not get as fat as I did last year (it may be too late already! )I'm going to follow a SHEIKO training protocol, at least for the time being. It's a modified version of #29 essentially.
Some info about Sheiko and sample workouts:
http://www.elitefts.com/sheiko/default.aspThe volume looks
INSANE. I will be amazed if I make it through these workouts in their entirety for the first couple of weeks.
I will lift four days per week. The start of my week (Day 1) will be on Wednesday. Ideally, I will lift on Day 1, 3, 5, and 6. This allows me to put two of my harder lifting days on Friday and Sunday when I have more time to train and a better chance of training with a partner. It gives me a little more flexibility for my work week too, in case I have to travel, etc. I've been training alone alot lately, which is quite challenging for powerlifting, so I want to plan on doing as much training as possible on the weekends.
I plan on doing cardio 3-4 times per week separate from the weight training. As part of my cardio workouts, I will also incorporate abs twice a week and plyo exercises at least once a week, twice if my legs can handle it.
The workouts are all based on estimated 1RMs for bench, deadlift, and squat. Every set is a prescribed percentage of the 1RM.
For starters (the first four weeks), I have estimated my 1RMs on the low end because I am still gaining my strength back, it's been several months since I have lifted heavy.
My beginning 1RMs will be:
BENCH 190
SQUAT 225
DEADLIFT 260The numbers may seem low on my squat and deadlift, but the deadlift will go up quickly once I am back into the swing of things.
As for the squats, I don't fuck around on squats, I go ASS TO CALVES on every rep, no half-ass squats or anything that isn't well below parallel. I also use a relatively narrow stance...That's why the numbers may seem a little low to some of you out there. I will readjust the 1RMs in a month and continue to do so as I get stronger.
WEDNESDAY JAN 7 is the official "Week 1, Day 1"... I did a "practice workout" last Saturday to see how the volume feels. I didn't even do a full workout, and I can tell you that it's going to be very very challenging. I am still having trouble walking today.