{"id":4384,"date":"2021-11-15T15:28:31","date_gmt":"2021-11-15T14:28:31","guid":{"rendered":"https:\/\/taoofstefan.com\/blog\/?p=4384"},"modified":"2021-11-15T15:28:32","modified_gmt":"2021-11-15T14:28:32","slug":"training-update-making-progress-pbs-12","status":"publish","type":"post","link":"https:\/\/taoofstefan.com\/blog\/exercise\/training-update-making-progress-pbs-12\/","title":{"rendered":"Training Update – Making Progress – PBS #12"},"content":{"rendered":"\n

Here is the next training cycle update. I am still running Wendler’s 5\/3\/1 Boring But Big. Things are moving well, but my current deficit definitely makes things tough.<\/p>\n\n\n\n

You can watch my update on my channel<\/a>.<\/p>\n\n\n\n

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Training Vlog PBS #12<\/a><\/figcaption><\/figure>\n\n\n\n

Powerlifting 101<\/h2>\n\n\n\n

In case you aren’t familiar with the term powerlifting. Powerlifting is a strength-based sport. It revolves around 3 compound lifts; namely:<\/p>\n\n\n\n

  1. bench press<\/li>
  2. squat<\/li>
  3. deadlift<\/li><\/ol>\n\n\n\n

    In a powerlifting meet, you test your maximum strength in each of these lifts. You get 3 attempts for each movement and your goal is to move as much weight – within the guidelines of the rules – as possible.<\/p>\n\n\n\n

    The winner is the person who moved the most amount of weight, which is called your “total”.<\/p>\n\n\n\n

    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

    1. pressing<\/li>
    2. squatting or<\/li>
    3. hip hinge movements<\/li><\/ol>\n\n\n\n

      In your typical powerlifting program you start of with a little less weight, but a few more repetitions. The further you progress in your program, the heavier the load gets (i.e. weight on the bar) and the fewer repetitions you do.<\/p>\n\n\n\n

      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’re at your strongest.<\/p>\n\n\n\n

      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

      Further Reading<\/h2>\n\n\n\n

      If you didn’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