A nice end to the first week on the RP powerlifting-strength template.

I am really happy to be back doing this. This is the style of lifting I love. I’m kinda unhappy at feeling so weak and being relatively in the same strength rut I’ve been in for so long, but I must acknowledge all the detours were necessary and good. I know I’m smarter, and hopefully after running this template for a bit and seeing what I can get from it I’ll be in a better position to try my own programming again. My plan is to run this template this cycle, run it a second time (likely with little to no change in the movements, just up the weight slightly), then run the RP powerlifting-peaking template. See how all that goes, then assess.

Today was just another good pressing day. It helps to keep in the work so the adaptation curves work out well. It’s not a ton of volume so there’s sufficient room for recovery. I do feel weird only doing 2 sets, but that will change next week. Next week remains at 2/fail, but the intensities go up as do some of the sets.

I do feel like things are dialed in well enough, so next week should be interesting to see how goes.

I’m also thankful for the shorter gym sessions. It lets me spend a good 10-15 minutes afterwards foam rolling and stretching (vs. a 2.5 hour session and I gotta rush home to get to work). My body is feeling a lot better.

RP Powerlifting, Strength Cycle, week 1

• Incline Bench Press
  • bar x 10
  • 135 x 5
  • 175 x 3
  • 195 x 9
  • 195 x 9
• DB Bench Press
  • 60e x 10
  • 90e x 10
  • 90e x 8
• Neutral-grip Pulldowns
  • 120 x 10
  • 150 x 10
  • 150 x 8
• DB Lateral Raises
  • 30e x 10
  • 30e x 10
• DB Hammer Curls
  • 25e x 10
  • 45e x 8
  • 45e x 7