{"id":3835,"date":"2019-03-06T08:40:10","date_gmt":"2019-03-06T07:40:10","guid":{"rendered":"http:\/\/taoofstefan.com\/blog\/main\/6-weeks-of-hypertrophy-training-project-big-stefan-pbs-2-2\/"},"modified":"2019-03-06T10:00:02","modified_gmt":"2019-03-06T09:00:02","slug":"pbs-3","status":"publish","type":"post","link":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/pbs-3\/","title":{"rendered":"Recap of 1st week back powerlifting &#8211; PBS #3"},"content":{"rendered":"\n<p>Here we are with episode 3 of Project Big Stefan. In this episode of PBS I&#8217;ll share with you my current diet progress and how I am doing on my powerlifting training.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"600\" height=\"338\" src=\"https:\/\/www.youtube.com\/embed\/AiaxBvxA8FU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><figcaption>Recap of 1st week back powerlifting &#8211; PBS #3<br> <a rel=\"noreferrer noopener\" href=\"http:\/\/bit.ly\/YTtaoofstefan\" target=\"_blank\">Subscribe to my YouTube channel<\/a> <\/figcaption><\/figure>\n\n\n\n<p>At the end I share my a few of my lifts with you too and of one of them I am especially proud of. It&#8217;s a 75kg Olympic style front squat for 4 reps. It took me a long time to get the mobility for it and never before front squatted my bodyweight in that manner.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Powerlifting 101<\/h2>\n\n\n\n<p>In case you aren&#8217;t familiar with the term powerlifting. Powerlifting is a strength based sport. It revolves around 3 compound lifts; namely:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>bench press<\/li><li>squat<\/li><li>deadlift<\/li><\/ol>\n\n\n\n<p>In a powerlifting meet, you test your maximum strenght in each of these lifts. You get 3 attempts for each movement and your goal is to move as much weight &#8211; within the guidlines of the rules &#8211; as possible.<\/p>\n\n\n\n<p>The winner is the person who moved the most amount of weight, which is called your &#8220;total&#8221;.<\/p>\n\n\n\n<p>If you train for powerlifting, you focus your training around these 3 lifts or types of lifts. You could also classify them as<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>pressing<\/li><li>squatting or<\/li><li>hip hinge movements<\/li><\/ol>\n\n\n\n<p>In your typical powerlifting program you start of with a little less weight, but a few more repitions. The further you progress in your program, the heavier the load gets (i.e. weight on the bar) and the fewer repitions you do.<\/p>\n\n\n\n<p>After a given amount of time (usually around 6-20 weeks), your program will end in a peak, meaning that at this point in time you&#8217;re at your strongest.<\/p>\n\n\n\n<p>If you do it as a sport, you time this with your meet\/competition and perform your lifts and hopefully got stronger along the way.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Further Reading<\/h2>\n\n\n\n<p>If you didn&#8217;t have a chance yet to read what led me to start Project Big Stefan, please consider having a look at these articles:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a rel=\"noreferrer noopener\" aria-label=\"Body Recomposition and Reverse Diet (opens in a new tab)\" href=\"http:\/\/taoofstefan.com\/blog\/sport-fitness\/weight-loss\/body-recomposition-and-reverse-diet\/\" target=\"_blank\">Body Recomposition and Reverse Diet<\/a><\/li><li><a rel=\"noreferrer noopener\" aria-label=\"Project Big Stefan \u2013 Let\u2019s do this \u2013 PBS #1 (opens in a new tab)\" href=\"http:\/\/taoofstefan.com\/blog\/main\/lifestyle\/project-big-stefan-lets-do-this-pbs-1\/\" target=\"_blank\">Project Big Stefan \u2013 Let\u2019s do this \u2013 PBS #1<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Sharing Means Caring<\/h2>\n\n\n\n<p>As this is still very new and I am not 100% sure what you guys might like to hear, feel free to leave thoughts, ideas or comments below.<\/p>\n\n\n\n<p>Thanks for watching and if you like the video please <a href=\"http:\/\/bit.ly\/YTtaoofstefan\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"subscribe to the channel (opens in a new tab)\">subscribe to the channel<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here we are with episode 3 of Project Big Stefan. In this episode of PBS I&#8217;ll share with you my current diet progress and how I am doing on my powerlifting training. At the end I share my a few of my lifts with you too and of one of them I am especially proud of. It&#8217;s a 75kg Olympic style front squat for 4 reps. It took me a long time to get the mobility for it and <a class=\"more-link\" href=\"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/pbs-3\/\">Continue Reading&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":3838,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"twitter_3580015876_3580015876":"","facebook_10222714690288203_1473941132908662":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[679,27],"tags":[500,235,773,778,772,777,754],"class_list":["post-3835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-lifestyle","tag-diet","tag-fitness","tag-pbs","tag-powerlifting","tag-project-big-stefan","tag-training","tag-video"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/pbs-3.jpg?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p6IZwn-ZR","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":4478,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/wrap-up-done-with-9-months-531-pbs-15\/","url_meta":{"origin":3835,"position":0},"title":"Wrap Up! Done with 9 months 531 &#8211; PBS #15","author":"Stefan","date":"February 25, 2022","format":false,"excerpt":"It's time for something new after 9 months of 531 Boring But Big. I increased all my PRs and recap the last 9 months in my video.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"PBS 15","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS-15.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS-15.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS-15.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS-15.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/02\/PBS-15.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":3847,"url":"https:\/\/taoofstefan.com\/blog\/main\/lifestyle\/mini-progress-pbs-4\/","url_meta":{"origin":3835,"position":1},"title":"Mini Progress &#8211; PBS #4","author":"Stefan","date":"March 17, 2019","format":false,"excerpt":"I am done with the second week of my powerlifting training. In the video, I share my mini progress and some training material with you.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"mini progress","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2019\/03\/mini-progress.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4352,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/training-update-531-boring-but-big-pbs-8\/","url_meta":{"origin":3835,"position":2},"title":"Training Update &#8211; 531 Boring But Big &#8211; PBS #8","author":"Stefan","date":"October 23, 2021","format":false,"excerpt":"Regular updates about my training progress, including videos of my lifts.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Training Vlog PBS #8","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-8.jpg?fit=480%2C360&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4538,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/meet-prep-vlog-week-4-new-pr-pbs-20\/","url_meta":{"origin":3835,"position":3},"title":"Meet Prep VLOG Week 4 &#8211; new PR &#8211; PBS #20","author":"Stefan","date":"April 13, 2022","format":false,"excerpt":"Here's a weekly recap of my current meet prep. I even had some new PRs. Overall, the week went well. You can watch the video on my channel.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/04\/Meet-Prep-Vlog-4.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/04\/Meet-Prep-Vlog-4.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/04\/Meet-Prep-Vlog-4.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/04\/Meet-Prep-Vlog-4.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/04\/Meet-Prep-Vlog-4.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4510,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/4-weeks-of-powerlifting-meet-prep-a-recap\/","url_meta":{"origin":3835,"position":4},"title":"4 weeks of powerlifting meet prep &#8211; a recap","author":"Stefan","date":"March 14, 2022","format":false,"excerpt":"The first 4 weeks of my current powerlifting meet prep are done. I face several challenges but made solid progress.","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"4 weeks Meet Prep recap","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2022\/03\/4-weeks-Meet-Prep-recap.png?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":4360,"url":"https:\/\/taoofstefan.com\/blog\/exercise\/training-update-5-3-1-boring-but-big-pbs-10\/","url_meta":{"origin":3835,"position":5},"title":"Training Update &#8211; 5\/3\/1 Boring But Big &#8211; PBS #10","author":"Stefan","date":"October 30, 2021","format":false,"excerpt":"Here is the next training cycle update. I am still running Wendlers 5\/3\/1 Boring But Big and enjoy how it's progressing","rel":"","context":"In &quot;Exercise&quot;","block_context":{"text":"Exercise","link":"https:\/\/taoofstefan.com\/blog\/category\/exercise\/"},"img":{"alt_text":"Training Vlog PBS #10","src":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/taoofstefan.com\/blog\/wp-content\/uploads\/2021\/10\/Training-Vlog-PBS-10.jpg?fit=1200%2C675&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3835","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/comments?post=3835"}],"version-history":[{"count":2,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3835\/revisions"}],"predecessor-version":[{"id":3837,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/posts\/3835\/revisions\/3837"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media\/3838"}],"wp:attachment":[{"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/media?parent=3835"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/categories?post=3835"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/taoofstefan.com\/blog\/wp-json\/wp\/v2\/tags?post=3835"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}