I’ve been training with Powerlifting to Win’s 1st level intermediate program and it’s been great to train the power lifts again. It’s basically a linear progression program so I’ve basically forced myself to lift more weight every week. The strength has been coming back much more rapidly than I expected, and my technique is feeling pretty damned good. As my enthusiasm for Powerlifting returned, I started scouring the Federations that have competitions near me and feel like the right fit for me. I finally pulled the proverbial trigger and joined the 365-Strong Worldwide Powerlifting Federation. They are based in South Carolina, but most meets are in North Carolina. I’ve targeted a May competition and another in September. There’s one in April I’d like to do, but it’s a 4-hour trek and I’d like to give the COVID-19 vaccination program a little longer to see if I can increase the safety element of competing. So May it is.
While I appreciate Izzy’s programs, I’m itching to try the Reactive Training Systems Emerging Strategies I wrote about recently. Plus the linear progression model goes against what I believe is the best long term overload strategy; i.e. allowing adaptations to occur which makes the need to increase the load apparent. When you just add weight every time you train a lift, you may not actually be adapting to the prior stimulus; you’re just forcing yourself to move more weight whether you’ve adapted or not. For example, if I Squat 250 lbs for a triple, and I rate it an RPE 8, I can use that same load the next time I Squat and rate the RPE again. If it’s still an 8, I haven’t adapted to that workload, so there’s no need to add weight. If the RPE is lower, say a 7 or 7.5, I’ve gotten stronger. I can then add a little weight to the next session to get back to an RPE 8. And on and on.
I’ve been listening to all of the RTS podcasts, perusing their extensive YouTube collection of videos and their methodology is coming more clearly into focus. I have to applaud these guys for their willingness to share their ideas, not to mention their online training tracking tool. It’s an impressive database which they could easily charge for. I think I’ve got my first Developmental Block assembled and I think it’s a perfect time to start. My last intensity day resulted in doubles for the Squat and the Bench, so I’m pretty close to maxing out the easy gains from a linear model. I still managed 4 reps for my Deadlift, only because I couldn’t add any more weight to the short 6′ barbell I have. I’ve purchase a standard 7′ barbell, which arrives next week, so I can keep piling on the plates. I’ve basically gotten myself to my natural strength levels with the competition lifts, so starting from here, with my estimated 1RM’s in all three, I’m going to go for it and see how things go.
The block consists of training the Competition Lifts, Special Developmental Exercises and Special Preparatory Exercises. The SDE’s are what RTS calls variations in the Competition lifts that target a specific range of motion. So for example, a Deficit Deadlift would be an SDE for the Deadlift. A Pause Squat would be one for the Squat. A 2-board press or long pause Bench would be SDE’s for the Bench. The SPE is basically a muscle-focused movement like a Front Squat, Good Morning, Close Grip Bench, etc. which focus on hypertrophy and strength in the muscles that perform the Competition Lifts.
I’ve uploaded a few videos of my lifts on Instagram and Facebook if you want to check them out.
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