I decided to make a log for my training in preperation for the 2009 Niagara Open. Here are the details.
Niagara Powerlifting Club
Im basing my training almost strictly on Jim Wendler 5/3/1 program because its simple and has resulted in amazing gains. I just finished my first cycle and my current numbers are:
Bodyweight: 164lbs
Bench: 285lbs
Deadlift: 405lbs
Squat: 300lbs
So today was the first day that i added chains and bands to my training and just finished the final wave of the 5/3/1 program.
The next cycle will include chains and bands and i did my first pressing workout using both chains and bands. Im training my lockout using floor presses. I did floor presses today using 2 chains on each side. Each chain is about 15-20lbs (not positive) and since half the chain is still on the ground at lockout, im assuming a 40lbs increase at the top.
Next i did some bench using the green average flex band (second strongest band available from EFS). I only have one so i bring it under the bench and then attach each end to the bar (hope everyone can picture that). Anyway, that is really crazy!! At the bottom there is zero stretch but at the top (depending on how far the bands are apart on the bar) im getting at least another 100lbs of resistence. Im really building on my bar speed with the band training and i can already feel the difference with one session.
Im hoping to add 25lbs on my deadlift, 50lbs on my squat and another 25 on my bench at the end of this cycle. I know the squat goals seem high but my squat have sky rocketed since i started squating right.
Anyway, i have a powerlifting meet in january so im pushin it pretty hard. I'll let you guys know how the chains and bands help but i would totally endorse anyone wanting to including them in their training!
