I have been an athlete competing in team sports to some degree since I was 8 years old. I am now nearly 40 (HA, 40s I mock thee!) and I am still looking for new athletic challenges. Well, last weekend my colleague Jessie Burdick came into the facility asking about entering a Powerlifting Competition. I’ve never really considered giving one of these a try, but, well, screw it, I’m in!

There are three lifts in the competition:

  1. Deadlift – I will likely go with the Sumo Deadlift…not completely sure yet though
  2. Back Squat
  3. Bench Press – this one is definitely my weakest lift

We are shooting for a competition in November, so I have plenty of time to train. Since I have never competed in powerlifting I am kinda winging it with my training. I have decided to begin with an Easy Strength strategy popularized by Dan John. This strategy involves performing the major lifts five days per week (along with some swings, farmers carry, and ab rollouts). The key is to keep the reps low, no more than 10 reps per day, and to slowly creep the loads up. Every rep should be easy. No grinding reps. And definitely no missed reps. This seems like a good way to get in some good time under the bar and get my strength up. I will likely stick with this for 2 – 4 months. We’ll see how it goes. Anyway, this past week was my first training week. This is what I did.

Monday – 2 x 5 on all lifts

Sumo Deadlift – both sets at 225lbs

Back Squat – both sets at 185lbs

Bench Press – both sets at 135lbs

Tuesday – 2 x 5 on all lifts

Sumo Deadlift – both sets at 225lbs

Back Squat – 185lbs | 205lbs

Bench Press – 135lbs | 140lbs

Wednesday – 1 x 5, 1 x 3, 1 x 2

Sumo Deadlift – 225lbs | 275lbs | 275lbs

Back Squat – 185lbs | 225lbs | 225lbs

Bench Press – 140lbs | 145lbs | 155lbs

Thursday, Off, I just did a few Turkish get ups and some sprints (still need to get ready for the baseball season!)

Friday – 2 x 5

Sumo Deadlift – both sets at 225lbs

Back Squat – both sets at 185lbs

Bench Press – both sets at 145lbs

Saturday – 2 x 5

Sumo Deadlift – Set 1 at 225, set 2 at 245 – this was the first day that my deadlift felt easy

Back Squat – Set 1 at 185, set 2 at 205 – this felt good too

Bench Press – both sets at 145lbs

The only day I really screwed up was Wednesday. The dealift felt too slow that day. I should have used less weight. I will continue this plan this week with slightly different rep ranges then revisit the lifts for the next two weeks. My right hip generally doesn’t love high frequency back squats so I may switch to RFE for a couple weeks. I may also switch the Sumo Deadlift to a Trap Bar Deadlift and the Bench to an Incline Bench. We’ll see.