Inside every powerlifer (ok maybe not every powerlifter-- BUT THIS powerlifter at least) there's a bodybuilder just waiting to shine and get a sick pump. While I will always be a powerlifter first and foremost, I'd be lying if I said I didn't enjoy doing high rep bodybuilder movements and feeling the sweet satisfaction of a fully blood rushed muscle. Pumping Iron is still one of my favorite movies of all time.
Not only does bodybuilding-style training make you feel "swole" and generally awesome about your physique, but it also "feels good" as a break from heavy low rep PL style training.
So although in the gym I may say "aw man, yeah I've got this deload/wash out phase so I HAVE to do bodybuilder stuff", I really am secretly giddy that I get to tap into my inner Arnold.
Training
| Monday | ||
| Competition Raw Bench | x10 @6, x10 @7, x10 @8 | plus 1 down set (repeat) |
| Close Grip Bench | x12 @9 --> x3 @10 | 1 Activation |
| Military | x10 @6, x10 @7, x10 @8 | plus 1 down set (repeat) |
| Thursday | ||
| Squat w/belt | x10 @6, x10 @7, x10 @8 | plus 1 down set (repeat) |
| Alt Stance Deadlift | x8 @6, x8 @7, x8 @8 | plus 1 down set (repeat) |
| Bus Drivers | x10 @6, x10 @7, x10 @8 | plus 1 down set (repeat) |
| Friday | ||
| Lat Pull Downs | x10 @6, x10 @7, x10 @8 | plus 1 down set (repeat) |
| T-Bar Rows | x6 @6, x6 @7, x6 @8 | plus 1 down set (repeat) |
| Bat Wing Rows | x10 @6, x10 @7, x10 @8 | plus 1 down set (repeat) |
| Sunday | ||
| Deadlift w/belt | x8 @6, x8 @7, x8 @8 | plus 1 down set (repeat) |
| Split Squat | x10 @6, x10 @7, x10 @8 | plus 1 down set (repeat) |
| Ab Wheel | One set @9. | Then three additional sets of half the reps. |