As I mentioned in one of my previous videos, I have started doing Miky's powerlifting routine at gym. It has been so much fun so far, I just finished Week 1 today. Finishing Week 1 meant that today I was doing my max weights at gym in squats and deadlifts.
Squat: 40 kg | 5x2 reps
Deadlift: 60 kg | 5x2 reps | New personal best!! 🏆
Basically the routine starts with Day 1 where you do Bench Press, Overhead Press (Military Press) and Close Grip Bench Press with heavy weights because you're only doing a few sets, so they need to be effective!
BP 3x8 reps
OHP 4x4 reps
CGBP 4x4 reps
So you see now that you need to do heavy weigths so that you actually build up your strength, cause that's what it's all about in the end of the day! 😉
Then comes Day 2 where you do Squats and Deadlifts, here again go heavy, cause you're not doing many sets or reps, so it needs to count!
SQ 3x8 reps
DL 3x8 reps
How much weight should i rack on? Well I can't say exactly how much, start by just using the bar and if that feels light add 5 kg and so on. Just keep in mind that the last rep on each set should be pretty difficult to do, then you know you're going heavy enough and working towards your goal! 😊
I started squats with the bar + 5 kg on each side = 30 kg, but you can start with the bar + 2,5 kg on each side which equals up to 25 kg. With deadlifts I also started with 30 kg, but noticed straight away that it was too light, so i added 5 kg on each side, so I ended up doing 40 kg. Don't rush into things at gym, THAT is when you get hurt and have to take a break for a long time... 😓
Since I was able to max my deadlift at 60 kg for 2 reps and I knew that my max at 1 rep would be 70 kg, we set my goal to 85 kg in maybe 2-3 weeks. Woooow! 85 KG!
I will keep you guys updated on my progress! Writing about it here really inspires me to push even more and obviously the results as well! 😊 I hope I can inspire and motivate you to do the same!❤