Program: From Kettlebells to Powerlifting

As you can see from my latest logs, I have slowed down a bit. The reason why for that is because today I started my Powerlifting training!

I am so freakin’ excited about lifting heavy shit and putting it back down.

So this week, I am not going to do any training except go and find out what my 1RM are so I can go and write out a program.

The program that I am adapting from is Stronglifts 5×5 with a few modifications because:

  • I am not crazy about doing 5 sets
  • I am not crazy about doing three major lifts (Bench, Deadlift, Squat, Overhead Press) per day
  • I am not crazy about not doing any assistance lifts
  • I like Deadlifts too much to do them just one set per day

Here are my modifications:

  1. Reduce Major Lifts to 3 sets – but do two lifts per type. For example, I am going to do 3×5 Back Squats but add in 3×5 Back Box Squats. So I would essentially be doing 6×5. Add in Goblet Squats and my leg day is good to go. Other pairings include Deadlifts and Romanian. Bench is supplemented with Dumbbell Flys and  OHP is supplemented with Arnold Presses.
  2. Focusing on one major lift a day and fill in accessories to help with that – That is the idea mostly behind any great program such as Wendler’s 5/3/1. (Which if you like lifting or even semi-serious, I HIGHLY RECOMMEND YOU GO AND BUY IT.) You might be asking yourself, “Why not just do 531?” Simply, I wanted the linear progression of Stronglifts. In other words, I wanted to add on 5 and 10 pounds to my major lifts every single time I stepped into the gym.
  3. Do more Deadlifts

So that leads to asking: what is my goal for this program?

Simply to use linear progression for my major lifts until I start to plateau. Along the way, use assistance lifts to help build size (hypertrophy).

So revisiting my goals for 2015,  I am making the switch away from Kettlebells to Lifting goals. Here they are:

Deadlift 6 plates for 3 reps
Powerlift 1/2/3/4
1 pull-up unassisted
100 push-ups weighted
150# Kroc Row

Do I want to beat this guys record of 1,018? Of course, why else I would I train?
Do I want to beat this guys record of 1,018? Of course, why else I would I train?

Now I can focus on these goals by going to the gym.

One comment

Leave a Reply

Your email address will not be published.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