Deadlift and Squat accessory work with Toronto Rex Powerlifting Club

On account of all the golf we played earlier this week in Michigan, there was no golf on the schedule for this weekend so it meant I could meet up with my team, Toronto Rex Powerlifting Club, for a workout at the Boyle's garage.

Training in a team environment is always a nice change from my usual solitary workouts at the Oakville YMCA.  On my current programming schedule, my weekend workout is based around accessory movements for the three powerlifts.  Today I would concentrate on the squat and deadlift since my back is still fairly intolerant of the position needed for my bench press set up.



Since I've been unable to make many of the weekend sessions, I haven't had a chance to meet many of the new lifters that have come out to train at the Boyle's but today I got to meet a lifter and certified personal trainer named Jenn Pratt.  Like a number of members of the team including myself, her passion has helped her battle back from being overweight and now she helps others find their way among the confusing and dogmatic world of body transformations.

Jenn was working on deadlifts while in the midst of a continuing experiment to find her personal threshold for over-training.  Despite deadlifting yesterday, she was able to hit a PR in the conventional deadlift with a well-fought 250 lb pull.  She's entering her first competition in North Bay at the end of September and I have no doubt she'll do very well.

Mark Boyle is training for the Niagara Powerlifting Club's meet on August 18th and hit some smooth deadlift singles.  As for me, I'm still re-working my squat motion while trying to lower my bodyweight to 220-225 lbs.  My bodyweight remains elevated with some post-vacation bloat but luckily reductions in my waistline prior to the vacation haven't been forfeited.  I expect my weight will normalize back to pre-vacation levels by the end of next week.

Since the Boyle's have a safety squat bar, I used that instead of front squats.  After the SSB squats, I finished up with my barbell row/stiff-legged deadlift superset.  I bumped up the weight for the last two sets of SLDLs and that really made a difference.  Even though the total volume of the workout is lower than my typical 'third' workout when performed by myself at the Y, training with the team always adds that extra motivation that ups the intensity of each set.  As a result, despite doing approximately 40% fewer sets, I always feel like I have alot less in the tank when I'm leaving the garage.

SSB Squats:  122.5x10, 152.5x10, 202.5x5, 242.5x5, 272.5x5x3 sets  (bar weighs 62.5 lbs)

Barbell Rows:  135x5, 185x5, 225x5, 245x5, 265x5, 245x5, 245x5  super-setted with SLDL
SLDL: 135x5, 185x5, 225x5, 245x5, 265x5, 295x5, 295x5



Comments

  1. I got into power lifting a few years ago. It wasn't really for me (elbow injury prevented me from really getting into it at the time), but it definitely helps to build some serious strength.

    Sincerely,
    Charles Moffat
    Toronto Personal Trainer

    ReplyDelete

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