The Nail
Level 7 Valued Member
You've started powerlifting again? What's your plan like?
The most important piece of my plan is the daily Buteyko Breathing sessions I implemented with @aciampa. A stress management protocol is key! I always do the breathing practice first thing in the morning so that I rarely miss a session. I recommend working with him to implement it.
Second most important piece of my plan is nutrition. I avoid soy, processed foods/carbs/sweets, and beer. I eat mostly grass fed & finished meats, keeping my carbs around 50g most days.
As far as my other training, this is the basic layout:
Saturday: Squat
Sunday: S&S + MAF Run
Monday: Bench
Tuesday: MAF Run
Wednesday: Deadlift
Thursday: S&S + MAF Run
Friday: Off
Sunday: S&S + MAF Run
Monday: Bench
Tuesday: MAF Run
Wednesday: Deadlift
Thursday: S&S + MAF Run
Friday: Off
- Squat and bench I start with 3s x 3r, progressing over 3 weeks to 7s x 3r with the same weight.
- On the 4th week, I add weight and drop back down to 3s x 3r.
- Deadlift I keep at 3s x 3r
- Add weight on 4th week
- S&S is exactly as written by Pavel.
- The one hand swings and get-ups seem to help recovery. I'll keep using the 45 and 53 bells for a while.
- Running is always done at or below the maffetone heart rate
- Lots of good things happen when you build the aerobic system correctly