I’m very happy with the way today’s training went, and how running the Advanced Novice program from Powerlifting to Win went overall. I’m fairly skeptical about most programs after years of trying all manner of them but this delivered quite nicely. The two main things I got from running Izzy’s Advanced Novice program was improved technique, and improved work capacity.
For the last few years I’ve followed fairly short, frequent workouts featuring two or three big lifts (two more often than three) and this program forced me to do more. I was hesitant to do it the first time I read through it because I didn’t want to train all three powerlifts in one workout. Other programs, like 5/3/1, Greyskull LP or even the Standard Template based on Westside principles have you do one or maybe two powerlifts in each session, followed by lots of accessory or assistance work. Izzy had me doing Squats and Bench Press three time in a week, Deadlifting twice and doing Back/Bicep/Abs twice a week. During the six or seven weeks I ran the program, I even tried to figure out how I could restructure it to avoid doing all three lifts in one workout! But I couldn’t come up with a better plan than his, so I stayed the course.
I’ve come to the end of it now because I couldn’t get at least 3 reps in the top set for Squats and Bench Press today. As I drove to the gym, I had to talk myself into not shooting for 3 reps so I could continue the program, but to shoot for the RPE target, which is what I’m supposed to do anyway. It’s a harder concept than it seems. Consider that a 9 RPE means you definitely could have done one more rep. It’s actually quite difficult to stop a set when you know you could have done another rep, at least it is for me. Case in point was Monday’s Bench Press session where I took the set to a 10 RPE. There was absolutely no doubt in my mind that if I tried to do a 4th rep in that Monday session, I wouldn’t have gotten it. That’s not a 9 RPE set. It was actually a relief to remind myself that I didn’t have to hit any specific number of reps. If I didn’t get 3, I’d move on to the Transitioning Intermediate program. No harm done. “Just do as many reps as I can to a 9 RPE,” I told myself. So I did.
Today’s top sets:
- Competition Squat: 267×2
- Competition Bench: 184×2
- Competition Deadlift: 300×3
Using an estimated 1RM calculator based on RPE, my Squat max has dropped precipitously, but I’m actually okay with that because I ditched the crutch I was using (EFS Heavy Duty Knee Sleeves) and what I got today was legitimately a raw squat. It was all me, to use gym bro slang.
My Competition Bench however, has improved 4 lbs from my last 1RM test in February, and my technique is dramatically better from all the practice. I couldn’t be more pleased.
The Deadlift is more difficult to assess. Deadlifts are really built for 1 rep attempts. Multiple rep sets just don’t translate as well in my view to an estimated 1 RM. For example, today I stopped my 300-lb set at 3 reps, which equates to a 336 estimated 1 RM. I pulled 365 in February and I assure you, Faithful Reader, I did not lose 30 lbs on my Deadlift. I think fatigue is a bigger factor in the Deadlift, particularly doing it after I’ve already done Squats and Bench. I will say that like my Bench, I feel more confident in my Sumo technique than I ever have before due both to frequent practice, and a few tips I picked up from Izzy’s videos. I have no concerns that my Deadlift strength may have dropped.
So now I look ahead to mixing things up a bit, adding more volume work using assistance and supplemental lifts, and doing all three powerlifts just once each week rather than twice. I’m still doing some manner of squatting and benching three times, and pulling twice, along with the twice-weekly back & bi combo, but we’re mixing in some Front Squats, Deficit Deadifts, Incline and Close Grip Bench to the party. We’re also doing a little Undulating Periodization which I’m a fan of. All in all, I’m glad I followed Izzy’s advice and started with the Advanced Novice program rather than the Intermediate Program.
I’m not particularly strong obviously, but I remain determined to try to improve, and ultimately, what else is there?
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