Each of my trainings I start from a warm-up. The warm-up is an essential part of training and one of the most important. Some people don't do warm-ups before training, and I think it's a big mistake because you risk injuring yourself. I spend 10-15 minutes on the warm up. After that, I start my training.
Usually my training lasts from 90 to 120 minutes. I'm a powerlifter, that's why I focus on 3 main exercises: a bench press, a squat and a deadlift. Each of them I do on different days of a week along with assistance exercises. So usually, it's one group of muscles in one day, but sometimes I can mix them and for example can do the bench press with squats etc. Main exercises could take more than half of whole training time. It's because I'm trying to increase my strength. In such types of training people usually do few reps in set with a long pause between sets. For example, when I do the deadlift, the pause between each set is around 4-5 minutes and the set itself has only 3-5 reps.
I start my training from one of the main exercises because it requires a lot of energy. If I tried to do it at the end of training, my results wouldn't be so good, because I wouldn't have so much energy to do the lift. I start from empty barbell (20kg) and gradually increase weight on a barbell with 20kgs steps for each side. I've never started training from my work weight, because there is risk to get injured. I do from 5 to 8 sets with my work weight.
When I do my working weight in the bench press, I usually ask some people to spot me. It's important to have someone who can help you if you don’t have enough strength to do the lift, or if something goes wrong. From time to time, I can ask people to spot me on squats, but it happens rarely, because I'm sure about my squats.
Once per few months I try to break my personal record (PR). On this day, I should be full of energy and not tired. In addition, I come to the gym with a person who knows how to spot, because there is a big chance that I will fail the lift and need some help. Almost never can you say if you beat the record today, so it's always a lottery. That's why before each attempt I'm always nervous, I feel adrenaline rushing through me, and it's one of things that I like in powerlifting. When you break your PR, you realize that your training was successful, and you are one-step closer to your final goal.
Currently my PRs in these exercises are next:
squats - 210 kg
bench press - 150kg
deadlift - 250 kg
My body weight is 79 kg so it's good result I think. What are your PRs in these exercises (or other records).
Usually my training lasts from 90 to 120 minutes. I'm a powerlifter, that's why I focus on 3 main exercises: a bench press, a squat and a deadlift. Each of them I do on different days of a week along with assistance exercises. So usually, it's one group of muscles in one day, but sometimes I can mix them and for example can do the bench press with squats etc. Main exercises could take more than half of whole training time. It's because I'm trying to increase my strength. In such types of training people usually do few reps in set with a long pause between sets. For example, when I do the deadlift, the pause between each set is around 4-5 minutes and the set itself has only 3-5 reps.
I start my training from one of the main exercises because it requires a lot of energy. If I tried to do it at the end of training, my results wouldn't be so good, because I wouldn't have so much energy to do the lift. I start from empty barbell (20kg) and gradually increase weight on a barbell with 20kgs steps for each side. I've never started training from my work weight, because there is risk to get injured. I do from 5 to 8 sets with my work weight.
When I do my working weight in the bench press, I usually ask some people to spot me. It's important to have someone who can help you if you don’t have enough strength to do the lift, or if something goes wrong. From time to time, I can ask people to spot me on squats, but it happens rarely, because I'm sure about my squats.
Once per few months I try to break my personal record (PR). On this day, I should be full of energy and not tired. In addition, I come to the gym with a person who knows how to spot, because there is a big chance that I will fail the lift and need some help. Almost never can you say if you beat the record today, so it's always a lottery. That's why before each attempt I'm always nervous, I feel adrenaline rushing through me, and it's one of things that I like in powerlifting. When you break your PR, you realize that your training was successful, and you are one-step closer to your final goal.
Currently my PRs in these exercises are next:
squats - 210 kg
bench press - 150kg
deadlift - 250 kg
My body weight is 79 kg so it's good result I think. What are your PRs in these exercises (or other records).
Comments
My personal record in squats is 70kg, but it was when my body weight was about 64 kg. Now it's about 55 so I don't think I would do any squat with such a load. Actually the strongest part of my body was legs, so other records are just pathetic ;)
squats - 110 kg
bench press - 70kg
deadlift - 50 kg
I have been training at the gym, but before I had a free time, but now I work or study and really don't have a free time to the gym. But, I think in the future mb will be training again. Thanks for your post, real motivation for me :)
Your training takes a lot of time - you're excersising in the morning, on the evening or at the weekends? How often are you training?
Wow I think that you are big men. 79 kg and this result is really good. I train at the gym but I do diffrent traning. Not only for strenght. I train boxing too . And very often I do my gym training for boxing. I think that squats and deadlift are basic exercises if you want to look good. But these exercises are only some of the difficult exercies. I agree with you that warm-up is very important. I spend 30-40 min on the warm-up. I hardly ever see people who do correct warm up. i'm doing a lot of exercise for mobility of my joints. And I do a lot of dynamic exercises for example- jumping on the box, hitting ball on the wall ,floor, swings
My records
squats - 130
bench press- 95
deadlift-140
body weight-75 kg
When I have free time I like to do some exercises because it's healthy and I'm trying to be fit.
I don't remember my scores because I'm only training for me - not for stats.
What do you think about running machine? Is it good to do it after strength training?
I never liked going to a gym or doing exercises. I used to be in a local swimming team in primary and high school in Pruszków, I also did some freediving. I later tried climbing, but for a long time now my only physical activity has been walking to the fridge.
Unfortunately, I don't go to gyms so often that I can show off my results. But yours are surprising. Warming is certainly a key element of any physical activity.
squats - 110 kg (did not try a lot after knee injury so I had to be careful)
Bench Press - 100 kg
Deadlift - 160 kg
My body weight back then was about 72 kg (currently 8kg-9kg more).
Your results are amazing! keep on achieving your goals:)
I think that’s great that you push yourself to the limits and try to be your best. Keep it up!
Perhaps we should wish the author further success.
squats - 140 kg
bench press - 117 kg
deadlift - 170 kg
Right now im 180cm high with only 70kg and i can handle like 90kg max on a bench so in normaly using like 65kg.