01 January 2024
12 Weeks to Powerlifting Success: My Journey, Techniques, and Equipment Explained!
Join me in my latest adventure on 'The Mere Mortals in Motion' series! In this video, I embark on a 12-week powerlifting journey, diving deep into the strategies, equipment, and science behind successful powerlifting.
From baseline assessments to progressive overload, I discuss my personal plan and goals, including a 10% improvement in my lifts. Whether you're a seasoned lifter or just starting, this video offers insights into effective powerlifting training.
Watch as I share my experiences, challenges, and the joy of lifting heavy!
0:00 - Intro
1:52 - What is a Phase?
4:16 - Why Powerlifting
5:47 - Outcome
7:29 - The Approach
12:25 - Equipment
14:18 - How to keep track
17:22 - Summary & Support
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Oh Mere Mortalites. Welcome back
to another edition of The Mere
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Mortals in Motion.
And we have a new phase
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for You've got powerlifting.
This time around, it's
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going to be 12 weeks
in a powerlifting phase.
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But let me talk to you about
we're going to be discovering
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all throughout
this particular one.
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So what are we talking about?
What are the size, you know,
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why powerlifting,
what the outcome is, how I'm
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going to be approaching it,
the science or the rationale
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behind this as well,
and some of the equipment
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and how I'm going
to be tracking it
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that summarize as well
about how you can support me.
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And we'll talk all things
about volley family.
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But let's back it up now.
Firstly, if you've been tuning in
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to the main models in motion
or at least the majority
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of the Memorials podcast
and the things that
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we talk about here,
I actually went through
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and put together
a, an annual plan
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around my training
and I sort of dissected that down
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into big chunks of running
powerlifting, a few other
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different methods and movements
and sales across a whole year.
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And I'm going to try and track
talk about them, present
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them out, as I'm doing right now.
If you want to go in
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and have a look
at the running phase
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concluded that a few weeks ago
it was 12 weeks of running with
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the aim was plenty of
minutes on the feet distance
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not so much pace, not so much
for a particular goal.
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And what we have here
is the powerlifting one.
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So what I'm going to
be trying to do here is probably
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more lights out there,
try to inform
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from the perspective
of a mere mortal
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who really enjoys,
I guess, powerlifting
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and lifting in general,
how I'm going to go about it,
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what the goal of that is,
some of the equipment,
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how you might be able to actually
take that on board, maybe how
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you can help me.
And so we'll go work
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through this together.
That's why I want to see it so
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touching. First on, you know
what is a face.
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It's just the ability
of breaking down things
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into a more period ised
specific actionable task.
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So often when you put yourself
together in a I want to
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accomplish something,
it's usually just really large
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when people look into particular
things like this.
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If you have never lifted before,
if you've never
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powerlifter before,
if you've barely squatted
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your own bodyweight
to say, You know what, I'm going
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to achieve a 300 kilo squat
or £500 deadlift or insert
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whatever units of measurements
you want to be using here
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for lifting.
It's a little bit giant.
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It's a huge leap to try and go
from basically
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nothing to everything.
And it's not to say
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that you can't do that,
but you need to phase it out.
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You need to evolve,
you need to progress.
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You can go from that beginner,
intermediate, advanced
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if you want to get
to that mastery,
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if you want to get to
that sort of level many, many,
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many years or freak, some people
call it like Jeff, iPad, etc.
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And so now you need to
position yourself and place
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how you go about with the growth
and the continuation of lifting.
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So for a phase, for me,
I would put myself
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in the intermediary
to a van sort of level.
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When it comes to powerlifting
in particular, I would have gone
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a bit of a shift left
in terms of that
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when it comes to running.
But for powerlifting, okay,
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I've done that
for quite a few years.
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I've got a lot of passion for it.
I've lifted heavy before
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I kind of know what I'm doing.
I wouldn't say that I'm a master,
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nor will I be trying
to teach you folks
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how to specifically lift if I'm
someone who's way better than me
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and anyone here
on the Mere Mortals
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podcast, who's going to help
you do that. But I know that
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for myself, going into a phased
approach is going to be
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the best way for me to recover,
get the best outcome that I'm
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specifically looking for
the goal.
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And that's is going to be
because I can function
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with a very dedicated 12 weeks.
So it could be eight
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weeks to be ten weeks,
but specifically we're looking at
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12 weeks here and I can really
just laser focus on, okay,
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I know that for 12 weeks
I'm going to be focusing in
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on that specific modality
of movement in other areas.
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And, you know,
I've talked about it before
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on the podcast around
energy systems. You know,
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we're not going to be looking
at the really long
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endurance aspect.
I'm sure I'll run, I'll lose
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some time to work,
but it isn't going to be
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the thing
that I'm lasering in on.
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It's not what my focus
is going to be. And if again,
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I've got to pick on something,
I've got to optimize, I'm
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going to optimize for the
powerlifting moves as opposed to
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the other energy systems,
just how it is so quickly.
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Why powerlifting? I love it.
It's really enjoyable,
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to be frank with you.
Specifically powerlifting,
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We're talking about
bench pressing,
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squatting, deadlifting,
whether it's raw,
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whether it's equipped.
I'll talk about
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my equipment in any case,
but you can do it
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whichever way form you want.
Really. You're trying to
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do the maximum
amount of weight movement
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across those three variations,
movements of exercises,
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and it is split out.
So specifically in the
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powerlifting competitions
Now I'm not doing this
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particular phase to compete.
However, I'll talk about
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some of the base
lining and paths,
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and I'm looking to do it.
If you're looking down that path,
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you can split out from a
competitive perspective.
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The also the lift between
the bodyweight that you're
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actually achieving it is
you can compare that
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across to others with things
like a Wilkes score.
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So, you know,
you can look into that
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if you want to know
a little bit more. But for me,
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for powerlifting, it's just
I really do enjoy it.
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I love lifting heavy weights.
I've done it all my life.
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I've done it for, you know,
honestly say all my life,
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realistically, probably
since I was 19 years old.
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And in amongst
every training that
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I've done in those
12 short years,
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probably the majority of it
has been powerlifting
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in some way, shape or form.
I come now in the running phase.
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It was also talked about earlier,
minutes kilometers
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down on the feet. I was trying
to split it up
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and put a goal together,
but it wasn't around.
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I'm going to get a specific pace.
I'm going to hit
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this sort of distance
every every single week.
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And I've got to get that for me.
At the end of the 12
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weeks powerlifting,
the aim here is
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and I implore you, me and more
lights out there,
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if you're doing something
like this,
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put some numbers to it,
especially for powerlifting
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probably does help out. Also,
a lot of the lifting
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and the training
comes with percentages
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or ARPU basis.
And you can really it's
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the most concrete, definitive way
that you can see the progress.
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For me, I'm
saying I want to increase by 10%.
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My individual lift pass
on the variations
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of a bench, press, a squat
or deadlift or overall. But the
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total across those three,
I want to try and improve
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by 10% either.
So I don't really care,
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but I want that 10% increase
either on the collective
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or in the individual. That's what
I'm aiming for.
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And the particular plan
that I've put together for myself
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is looking to do that.
So I speaking about that.
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The plan, the approach,
always have a plan,
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get ready for it to be
punched in the face,
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but you need that
to at least begin some way, aim
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for something and then
start manipulating
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and playing with that
with the reality of life.
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And that's that's one big piece
that we do talk about
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in the mere models.
You know, it's effective
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philosophy, it's
effective planning.
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You have to plan something.
I do agree with that. Don't kid
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yourself, though, that
at the end of 12 weeks
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you'll hit everything
exactly how you planned it.
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Look, if you do,
power to you courtesy. Well done.
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Honestly, it's
almost never happened in my life.
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Maybe a couple of weeks here
and there that it would perfect.
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But it's never been
perfect training
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and that's just reality. So learn
to live with that. We go back
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to the approach today, 12 weeks
and it's split up into four
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different sections.
There's the baseline,
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there's preparation, work, does
accumulation work,
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and then peak work.
And I'll get into
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specifically the baseline
in this episode
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and I'll talk about the rest
over the preparation accumulation
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and the peak.
Realistically, though,
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and I'll actually describe this
specifically what the signs
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or the rationale behind it. Well,
the baseline phase, it's
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a phase often used to assess
your current level of strength.
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It typically involves
lower intensity and high volume
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to prepare your body
for the upcoming
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training demands.
Self-explanatory
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The preparation phase
as you transition
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from the baseline,
the preparation phase may involve
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slightly decreased intensities
and volumes. It's also where
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hypertrophy work
is usually emphasized,
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laying the foundation
for the heaviest blocks
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to come. Nice. Then you got the
accumulation phases,
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but it's getting fun here.
The focus on building
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a broad fitness base, addressing
the weaknesses,
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promoting hypertrophy to increase
work capacity.
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The intensity is lower
than in the peaking phases,
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but the volume of work
is slightly higher
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and then you get into the peak.
And here the goal is to maximize
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a one rep max strength
for competition or for pleasure
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intervals. Practicing on
the competition conditions
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with an emphasis
on high intensity
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to match competition
demands of the main
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of getting a one rep max
and whether you put
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a time domain or not
doesn't really matter. You
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key things around this
sort of planning.
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It's going to be
progressive overload
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that you want to be
putting together.
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And what I would plan
to really follow is something
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like what I'm going to present
over the next couple of weeks
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or figuring out your
you can go on Google,
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powerlifting cycles,
powerlifting faces, there's a
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truckload of them.
But in baseline,
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those progressive overload
where that's undulating
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reps, undulating
sets, undulating weight,
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you're what you're really
trying to do. And what I'm
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trying to do over those 12 weeks
is progressively overloading
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both the weights
and my nervous system
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to actually handle that
weight over enough weeks.
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Don't go and try and do a
two week phase, three week phase
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where you just smashes self
as heavy as possible
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with as much weight. If you have
no proprietary proprietary
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cycling with it, you're going to
get destroyed
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in one way or another
unless you can recover
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really, really quickly.
Okay, you're young
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or you're on gear
or something like that.
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Fantastic For me.
I mean, more light not happening.
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A couple of other things as well
is just the reduced plateau.
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And this comes in the form of
just overall
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in a training perspective
and then doing faces,
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phasing things out and even
within the breakdown
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of the phase here
with the sections, you just helps
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with the plateau.
So you're not hitting
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the same sets, the same reps
all the time, and so you don't
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stalling at both the
genuine physical stoppage of
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like, I can't go
linearly past this
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particular point, okay,
if I'm squatting five
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by five at 100 kilos
and I go, okay,
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well I'm going to try
and linearly can to continue this
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as much as possible.
Maybe by week four
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I'm going to stop and can't do
any more weight.
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Maybe I've gotten
up to 130 and that's it.
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It's not going any further
when you start plateauing,
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this sort of variation called
an undulating call of varying,
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whatever it may be,
just lets you at least
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specifically here, drops down
the amount of reps in the sets
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towards more intensity.
But in whichever way
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you want to try and simulate
your body by physically
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and mentally to get past
those plateaus. And of course
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that means a fresh pair.
I should make it quite
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clear as well. These are
not my lifetime paths
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that I'm after.
It's a more sort of
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specific in the moment
and one of age type with a
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looking at the baseline.
I want to actually
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just touch on this so baseline
what it actually do
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to get myself ready.
So that baseline was two weeks.
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In the first week I just hit up
bench press, squat, deadlift.
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I'll trying to find out
what's my one rib Max Awesome.
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Narrowed it down once again
it's not hitting my goal
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Piers In fact probably 20 to 30%
lower on the bench
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press and sorry, on the squat
and the deadlift
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on the bench phrase.
I'm still fairly close,
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which either means I'm
still relatively weak
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or I've still continue
to be quite strong.
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Yeah, your choice. But so
I'm not doing that for one week.
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Just hang on based on there
wasn't any more specific
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pile of training
and then the second week
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was just completely off for me.
That just sort of timed out
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at a particular period
when I was traveling. I didn't
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train all that often. In fact,
I just ran most of the time.
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But it's a good chance to just
delight the central
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nervous system, let the joints
have a little time to relax
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before the ensuing war
with the weights
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that was going to
come up onto it.
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And so that was great for
those two weeks
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is what the baseline was.
And look, I say to you,
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you're more or less if you can
do a powerlifting phase
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or anything in general,
try to baseline yourself,
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get an idea of where you are
to where you're going to go.
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Even if it is, you know,
you're not even tracking
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to percentages,
you just want to do it
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and see if you get stronger
without even tracking.
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The numbers are still, I'd say,
have some sort of bases
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and perspective
on where you've gone,
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where you've come from,
where you go, etc..
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Equipment for those
who might be interested.
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Yeah, for powerlifting
you need maintenance.
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Yeah, you need a barbell.
You need an ability
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to squat and ground
and lots of weight to be able
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to do some deadlifting.
So that's basically it.
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Nothing more. I personally
go to a CrossFit.
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Jim Acosta, Turin. They've got
a hell of a lot of other things
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in there as well.
Not that I'm using all of it,
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but all the equipment
that I could have.
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So if you go to the gym, amazing,
you probably do stuff
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like this from home.
I do some underarm
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project rock six shoes.
They're awesome.
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Recently got them
just easy feeding nice wide
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flat, perfect for all of these
sort of lifting that I've just
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been talking about.
So I look to be honest
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recommend them.
I've also got some Reebok
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lifters. I use them sometimes
for squats.
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Honestly, I hold my toes.
They're a little bit thin.
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So what I recommend
the first one, maybe not
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if you really, really need
that angle on the shoe
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for when you're squatting
or heavyweight, then, you know,
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perhaps get something
like lifters or, you know,
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at least try putting some plates
underneath your feet
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if that's something
that you want to
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play around with.
But to be honest, I have them.
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I don't use them all that often,
but perhaps I'll use them
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for the really peak
squat sessions in ten sessions.
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The other ones, I'll use them.
These leaves speed or equivalent.
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I use a training version of them,
not the competitive
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version of them.
There is a difference
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00:13:22,200 --> 00:13:24,279
in the tightness
when you actually put them in.
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You know, competitive knee
sleeves are almost to the level
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where you need another person
to really help you
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jangle them on. They are close
to a knee wrap,
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although not as tight. However,
the training ones,
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you can get them on yourself,
they're easier
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00:13:37,360 --> 00:13:38,759
to slip in and out.
And to be honest, it
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00:13:38,759 --> 00:13:41,159
just that caressing
of of the kneecap
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that I love, that
at least feels like
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I'm being supported
when I'm squatting.
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00:13:45,320 --> 00:13:47,960
I'm quite heavy. That's for me
personally, The difference
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00:13:47,960 --> 00:13:49,960
between squatting
with these leaves
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and not knees leaves, it's huge.
So I really do enjoy
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using them. Now.
How will I be keeping
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00:13:56,399 --> 00:13:58,159
track of all of this?
How could you keep a track on
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00:13:58,159 --> 00:13:59,279
something like this
if you're doing it?
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00:13:59,279 --> 00:14:02,000
Well, personally, for me,
I have this massive spreadsheet.
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00:14:02,000 --> 00:14:04,559
I've talked about it
before where I've got my my daily
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training schedule,
which I sort of top the way
318
00:14:06,480 --> 00:14:08,600
type of way on a Sunday,
and I plan out
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00:14:08,600 --> 00:14:11,559
for the rest of the week.
So there's that, which I'll
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obviously do from a week
to week basis. But I have
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00:14:13,799 --> 00:14:15,279
a separate space
where I've actually
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00:14:15,279 --> 00:14:18,440
got the 12 weeks of training
for the powerlifting
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00:14:18,440 --> 00:14:20,039
fights already
kind of planned out
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00:14:20,039 --> 00:14:22,519
a to a couple of pieces
from a few different places
325
00:14:22,519 --> 00:14:25,679
if you catch you kind of
conglomerated all together
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00:14:25,679 --> 00:14:27,720
and I've got a plan
which I've just talked about with
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00:14:27,720 --> 00:14:31,519
baseline accumulating
peaking and so
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00:14:31,519 --> 00:14:34,639
I've just missed one.
So it's baseline preparation
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00:14:34,639 --> 00:14:37,720
accumulation and peaking. And so
when we get into
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00:14:37,720 --> 00:14:39,799
the accumulation, the preparation
and the peaking,
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I'll talk about them
quite specifically this.
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00:14:41,919 --> 00:14:44,559
I'll be on the lookout for that.
But just so you know,
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00:14:44,559 --> 00:14:46,519
at least personally,
I have a plan of attack
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for those 12 weeks. So that's
how I'm going to go and track it.
335
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And then going in a day by day,
week by week
336
00:14:52,559 --> 00:14:54,360
basis, looking at, okay,
what am I lifting,
337
00:14:54,360 --> 00:14:55,639
what are the numbers,
what are the reps,
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00:14:55,639 --> 00:14:57,840
what are the percentages?
Am I hearing them, Am I not?
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00:14:57,840 --> 00:15:00,399
And then looking back,
gathering some insights,
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00:15:00,399 --> 00:15:03,159
is it going well or isn't it
with powerlifting,
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00:15:03,159 --> 00:15:05,480
at least for me now again,
I said I'm probably intermediate
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00:15:05,480 --> 00:15:08,720
to advanced. I know
what numbers I can hit
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00:15:08,720 --> 00:15:11,879
or can't hit for many,
many years of training. If I saw
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00:15:11,879 --> 00:15:13,519
something on the plan,
which was, you know,
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00:15:13,519 --> 00:15:16,759
really high percentage
for high reps, I can
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00:15:16,759 --> 00:15:18,639
probably put my hand
up and go, Yeah,
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00:15:18,639 --> 00:15:20,799
I cannot do this. I know for sure
that my body's
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00:15:20,799 --> 00:15:24,159
not going to handle that.
However, I can also see the plan
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00:15:24,159 --> 00:15:26,080
that I've put together
to go. It's achievable.
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00:15:26,080 --> 00:15:29,960
This isn't I'm not overreaching
too much with the powerlifting.
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00:15:29,960 --> 00:15:32,320
And I guess that's just
that comes with knowing yourself
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00:15:32,320 --> 00:15:33,960
and knowing your body
and the repetition
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00:15:33,960 --> 00:15:35,600
of doing something
as a person not doing it,
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00:15:35,600 --> 00:15:38,399
which I guess happened to me
with running, I feel like
355
00:15:38,399 --> 00:15:40,720
I overreached versus
what I thought I could do.
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00:15:40,720 --> 00:15:44,000
So that's just what happens.
But in tracking it with you,
357
00:15:44,000 --> 00:15:45,600
me, and more aligned to home,
I'm going to be
358
00:15:45,600 --> 00:15:47,840
presenting out to you
as I just talked about.
359
00:15:47,840 --> 00:15:49,919
Obviously, this is
sort of the baseline,
360
00:15:49,919 --> 00:15:52,000
the preparation of how it is
I'm going to be doing
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00:15:52,000 --> 00:15:54,279
the powerlifting face
and the equipment and all that.
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00:15:54,279 --> 00:15:56,559
But I'll talk about the
the proprietary,
363
00:15:56,559 --> 00:15:58,840
the accumulation,
the peaking specifically.
364
00:15:58,840 --> 00:16:00,519
So I'm going to dissect them
down to those three.
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00:16:00,519 --> 00:16:02,000
I'm not going to go week
by week like I did,
366
00:16:02,000 --> 00:16:03,759
but running, I'm in fact
going to do it
367
00:16:03,759 --> 00:16:06,159
by those subsections.
Maybe there's
368
00:16:06,159 --> 00:16:08,639
going to be a collection
more of insights and learnings
369
00:16:08,639 --> 00:16:11,240
that I might be able to present.
There'll be obviously
370
00:16:11,240 --> 00:16:14,159
I'll be three weeks of four weeks
worth of content of of workouts,
371
00:16:14,159 --> 00:16:17,519
so maybe I'll be able to
synthesize it a little bit
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00:16:17,519 --> 00:16:20,600
better than I had in the past.
Who knows? We'll see.
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00:16:20,600 --> 00:16:22,960
But it does help me,
at the very least, to both
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00:16:22,960 --> 00:16:24,200
internally track it.
And I'm going to
375
00:16:24,200 --> 00:16:26,080
keep on doing this, whether I'm
talking about me
376
00:16:26,080 --> 00:16:28,399
in more lights or not.
I'm training, I'm doing things.
377
00:16:28,399 --> 00:16:29,960
I'm going to be doing it
by phases.
378
00:16:29,960 --> 00:16:32,399
So there's no difference to that.
But again,
379
00:16:32,399 --> 00:16:34,720
to try and present it out
to people. So again,
380
00:16:34,720 --> 00:16:38,320
does it help people? Awesome.
Does someone out there go, Hey,
381
00:16:38,320 --> 00:16:40,039
you might be able to do this
a little bit better,
382
00:16:40,039 --> 00:16:42,360
I've got a little bit
more expertise in X. I've got,
383
00:16:42,360 --> 00:16:44,200
you know,
catching background in Y.
384
00:16:44,200 --> 00:16:46,080
Maybe you could
shift it up. Awesome.
385
00:16:46,080 --> 00:16:48,480
Let's do that. That.
Would you want me to post more
386
00:16:48,480 --> 00:16:50,960
of the actual sessions
of training? Let me know,
387
00:16:50,960 --> 00:16:52,919
of course,
is some feedback in terms
388
00:16:52,919 --> 00:16:54,519
of sending it out to people.
Maybe someone
389
00:16:54,519 --> 00:16:57,039
would help you out form.
In any case, that's how I'm going
390
00:16:57,039 --> 00:16:58,519
to try and keep
track of it as well from an
391
00:16:58,519 --> 00:17:00,759
external perspective
through the podcast here.
392
00:17:00,759 --> 00:17:02,480
Finally, if you do enjoy
what I'm going
393
00:17:02,480 --> 00:17:04,400
to be talking about,
the memorials in motion,
394
00:17:04,400 --> 00:17:05,839
you can support us
through many ways.
395
00:17:05,839 --> 00:17:08,319
Obviously commenting,
sharing it with friends.
396
00:17:08,319 --> 00:17:10,680
Let me know if it lifts a good
whether you like
397
00:17:10,680 --> 00:17:13,519
kilograms of pounds. You American
fiends out there,
398
00:17:14,519 --> 00:17:16,359
but you can also send
through a booster gram.
399
00:17:16,359 --> 00:17:18,640
You can also send through
a message which basically has
400
00:17:18,640 --> 00:17:21,240
some photos attached to it.
You can go to our supporters page
401
00:17:21,240 --> 00:17:24,000
in the Memorials podcast
or website to see how you can do
402
00:17:24,000 --> 00:17:26,039
that. There's plenty
of apps out there
403
00:17:26,039 --> 00:17:28,240
that allow you to do that.
Go and check them out.
404
00:17:28,240 --> 00:17:30,119
It's becoming easier
and easier every day
405
00:17:30,119 --> 00:17:32,559
and it's really something
that we do truly appreciate.
406
00:17:32,559 --> 00:17:34,480
We talk about it
in the mere mortals podcast Main
407
00:17:34,480 --> 00:17:37,079
chat at 7 p.m. Australian Eastern
Standard Time on Wednesday.
408
00:17:37,079 --> 00:17:39,480
So we want to see those.
Call us as well.
409
00:17:39,480 --> 00:17:41,920
So I very much encourage
you to do that. For now,
410
00:17:41,920 --> 00:17:43,920
more and more lights.
That has been the baseline
411
00:17:43,920 --> 00:17:47,039
this set up for the powerlifting
face man,
412
00:17:47,039 --> 00:17:49,279
and I'm much more excited
about this amongst the running.
413
00:17:49,279 --> 00:17:52,440
I just enjoy it. So be on the
look out for a bit of fun,
414
00:17:52,440 --> 00:17:55,000
some video, some training
and hopefully some goals
415
00:17:55,000 --> 00:17:56,960
getting smashed
in more light, one out.
00:00:06,480 --> 00:00:10,439
Oh Mere Mortalites. Welcome back
to another edition of The Mere
2
00:00:10,439 --> 00:00:13,480
Mortals in Motion.
And we have a new phase
3
00:00:13,480 --> 00:00:15,759
for You've got powerlifting.
This time around, it's
4
00:00:15,759 --> 00:00:19,440
going to be 12 weeks
in a powerlifting phase.
5
00:00:19,440 --> 00:00:22,000
But let me talk to you about
we're going to be discovering
6
00:00:22,000 --> 00:00:24,399
all throughout
this particular one.
7
00:00:24,399 --> 00:00:26,559
So what are we talking about?
What are the size, you know,
8
00:00:26,559 --> 00:00:29,960
why powerlifting,
what the outcome is, how I'm
9
00:00:29,960 --> 00:00:32,200
going to be approaching it,
the science or the rationale
10
00:00:32,200 --> 00:00:35,560
behind this as well,
and some of the equipment
11
00:00:35,560 --> 00:00:37,000
and how I'm going
to be tracking it
12
00:00:37,000 --> 00:00:40,119
that summarize as well
about how you can support me.
13
00:00:40,119 --> 00:00:42,280
And we'll talk all things
about volley family.
14
00:00:42,280 --> 00:00:45,840
But let's back it up now.
Firstly, if you've been tuning in
15
00:00:45,840 --> 00:00:48,280
to the main models in motion
or at least the majority
16
00:00:48,280 --> 00:00:50,079
of the Memorials podcast
and the things that
17
00:00:50,079 --> 00:00:52,039
we talk about here,
I actually went through
18
00:00:52,039 --> 00:00:54,840
and put together
a, an annual plan
19
00:00:54,840 --> 00:00:57,280
around my training
and I sort of dissected that down
20
00:00:57,280 --> 00:01:01,560
into big chunks of running
powerlifting, a few other
21
00:01:01,560 --> 00:01:06,200
different methods and movements
and sales across a whole year.
22
00:01:06,200 --> 00:01:09,040
And I'm going to try and track
talk about them, present
23
00:01:09,040 --> 00:01:11,439
them out, as I'm doing right now.
If you want to go in
24
00:01:11,439 --> 00:01:13,239
and have a look
at the running phase
25
00:01:13,239 --> 00:01:16,760
concluded that a few weeks ago
it was 12 weeks of running with
26
00:01:16,760 --> 00:01:21,359
the aim was plenty of
minutes on the feet distance
27
00:01:21,359 --> 00:01:23,840
not so much pace, not so much
for a particular goal.
28
00:01:23,840 --> 00:01:25,920
And what we have here
is the powerlifting one.
29
00:01:25,920 --> 00:01:29,480
So what I'm going to
be trying to do here is probably
30
00:01:29,480 --> 00:01:31,599
more lights out there,
try to inform
31
00:01:31,599 --> 00:01:33,120
from the perspective
of a mere mortal
32
00:01:33,120 --> 00:01:35,159
who really enjoys,
I guess, powerlifting
33
00:01:35,159 --> 00:01:37,519
and lifting in general,
how I'm going to go about it,
34
00:01:37,519 --> 00:01:40,079
what the goal of that is,
some of the equipment,
35
00:01:40,079 --> 00:01:43,560
how you might be able to actually
take that on board, maybe how
36
00:01:43,560 --> 00:01:45,760
you can help me.
And so we'll go work
37
00:01:45,760 --> 00:01:47,799
through this together.
That's why I want to see it so
38
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touching. First on, you know
what is a face.
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It's just the ability
of breaking down things
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into a more period ised
specific actionable task.
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So often when you put yourself
together in a I want to
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accomplish something,
it's usually just really large
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when people look into particular
things like this.
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If you have never lifted before,
if you've never
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powerlifter before,
if you've barely squatted
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your own bodyweight
to say, You know what, I'm going
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to achieve a 300 kilo squat
or £500 deadlift or insert
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whatever units of measurements
you want to be using here
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for lifting.
It's a little bit giant.
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It's a huge leap to try and go
from basically
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nothing to everything.
And it's not to say
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that you can't do that,
but you need to phase it out.
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You need to evolve,
you need to progress.
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You can go from that beginner,
intermediate, advanced
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if you want to get
to that mastery,
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if you want to get to
that sort of level many, many,
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many years or freak, some people
call it like Jeff, iPad, etc.
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And so now you need to
position yourself and place
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how you go about with the growth
and the continuation of lifting.
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So for a phase, for me,
I would put myself
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in the intermediary
to a van sort of level.
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When it comes to powerlifting
in particular, I would have gone
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a bit of a shift left
in terms of that
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when it comes to running.
But for powerlifting, okay,
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I've done that
for quite a few years.
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I've got a lot of passion for it.
I've lifted heavy before
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I kind of know what I'm doing.
I wouldn't say that I'm a master,
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nor will I be trying
to teach you folks
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how to specifically lift if I'm
someone who's way better than me
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and anyone here
on the Mere Mortals
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podcast, who's going to help
you do that. But I know that
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for myself, going into a phased
approach is going to be
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the best way for me to recover,
get the best outcome that I'm
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specifically looking for
the goal.
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And that's is going to be
because I can function
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with a very dedicated 12 weeks.
So it could be eight
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weeks to be ten weeks,
but specifically we're looking at
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12 weeks here and I can really
just laser focus on, okay,
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I know that for 12 weeks
I'm going to be focusing in
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on that specific modality
of movement in other areas.
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And, you know,
I've talked about it before
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on the podcast around
energy systems. You know,
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we're not going to be looking
at the really long
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endurance aspect.
I'm sure I'll run, I'll lose
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some time to work,
but it isn't going to be
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the thing
that I'm lasering in on.
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It's not what my focus
is going to be. And if again,
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I've got to pick on something,
I've got to optimize, I'm
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going to optimize for the
powerlifting moves as opposed to
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the other energy systems,
just how it is so quickly.
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Why powerlifting? I love it.
It's really enjoyable,
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to be frank with you.
Specifically powerlifting,
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We're talking about
bench pressing,
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squatting, deadlifting,
whether it's raw,
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whether it's equipped.
I'll talk about
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my equipment in any case,
but you can do it
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whichever way form you want.
Really. You're trying to
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do the maximum
amount of weight movement
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across those three variations,
movements of exercises,
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and it is split out.
So specifically in the
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powerlifting competitions
Now I'm not doing this
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particular phase to compete.
However, I'll talk about
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some of the base
lining and paths,
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and I'm looking to do it.
If you're looking down that path,
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you can split out from a
competitive perspective.
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The also the lift between
the bodyweight that you're
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actually achieving it is
you can compare that
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across to others with things
like a Wilkes score.
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So, you know,
you can look into that
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if you want to know
a little bit more. But for me,
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for powerlifting, it's just
I really do enjoy it.
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I love lifting heavy weights.
I've done it all my life.
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I've done it for, you know,
honestly say all my life,
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realistically, probably
since I was 19 years old.
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And in amongst
every training that
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I've done in those
12 short years,
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probably the majority of it
has been powerlifting
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in some way, shape or form.
I come now in the running phase.
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It was also talked about earlier,
minutes kilometers
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down on the feet. I was trying
to split it up
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and put a goal together,
but it wasn't around.
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I'm going to get a specific pace.
I'm going to hit
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this sort of distance
every every single week.
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And I've got to get that for me.
At the end of the 12
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weeks powerlifting,
the aim here is
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and I implore you, me and more
lights out there,
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if you're doing something
like this,
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put some numbers to it,
especially for powerlifting
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probably does help out. Also,
a lot of the lifting
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and the training
comes with percentages
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or ARPU basis.
And you can really it's
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the most concrete, definitive way
that you can see the progress.
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For me, I'm
saying I want to increase by 10%.
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My individual lift pass
on the variations
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of a bench, press, a squat
or deadlift or overall. But the
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total across those three,
I want to try and improve
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by 10% either.
So I don't really care,
138
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but I want that 10% increase
either on the collective
139
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or in the individual. That's what
I'm aiming for.
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And the particular plan
that I've put together for myself
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is looking to do that.
So I speaking about that.
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The plan, the approach,
always have a plan,
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get ready for it to be
punched in the face,
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but you need that
to at least begin some way, aim
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for something and then
start manipulating
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and playing with that
with the reality of life.
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And that's that's one big piece
that we do talk about
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in the mere models.
You know, it's effective
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philosophy, it's
effective planning.
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You have to plan something.
I do agree with that. Don't kid
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yourself, though, that
at the end of 12 weeks
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you'll hit everything
exactly how you planned it.
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Look, if you do,
power to you courtesy. Well done.
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Honestly, it's
almost never happened in my life.
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Maybe a couple of weeks here
and there that it would perfect.
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But it's never been
perfect training
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and that's just reality. So learn
to live with that. We go back
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to the approach today, 12 weeks
and it's split up into four
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different sections.
There's the baseline,
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there's preparation, work, does
accumulation work,
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and then peak work.
And I'll get into
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specifically the baseline
in this episode
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and I'll talk about the rest
over the preparation accumulation
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and the peak.
Realistically, though,
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and I'll actually describe this
specifically what the signs
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or the rationale behind it. Well,
the baseline phase, it's
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a phase often used to assess
your current level of strength.
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It typically involves
lower intensity and high volume
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to prepare your body
for the upcoming
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training demands.
Self-explanatory
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The preparation phase
as you transition
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from the baseline,
the preparation phase may involve
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slightly decreased intensities
and volumes. It's also where
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hypertrophy work
is usually emphasized,
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laying the foundation
for the heaviest blocks
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to come. Nice. Then you got the
accumulation phases,
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but it's getting fun here.
The focus on building
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a broad fitness base, addressing
the weaknesses,
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promoting hypertrophy to increase
work capacity.
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The intensity is lower
than in the peaking phases,
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but the volume of work
is slightly higher
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and then you get into the peak.
And here the goal is to maximize
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a one rep max strength
for competition or for pleasure
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intervals. Practicing on
the competition conditions
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with an emphasis
on high intensity
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to match competition
demands of the main
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of getting a one rep max
and whether you put
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a time domain or not
doesn't really matter. You
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key things around this
sort of planning.
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It's going to be
progressive overload
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that you want to be
putting together.
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And what I would plan
to really follow is something
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like what I'm going to present
over the next couple of weeks
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or figuring out your
you can go on Google,
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powerlifting cycles,
powerlifting faces, there's a
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truckload of them.
But in baseline,
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those progressive overload
where that's undulating
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reps, undulating
sets, undulating weight,
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you're what you're really
trying to do. And what I'm
200
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trying to do over those 12 weeks
is progressively overloading
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both the weights
and my nervous system
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to actually handle that
weight over enough weeks.
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Don't go and try and do a
two week phase, three week phase
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where you just smashes self
as heavy as possible
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with as much weight. If you have
no proprietary proprietary
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cycling with it, you're going to
get destroyed
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in one way or another
unless you can recover
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really, really quickly.
Okay, you're young
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or you're on gear
or something like that.
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Fantastic For me.
I mean, more light not happening.
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A couple of other things as well
is just the reduced plateau.
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And this comes in the form of
just overall
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in a training perspective
and then doing faces,
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phasing things out and even
within the breakdown
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of the phase here
with the sections, you just helps
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with the plateau.
So you're not hitting
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the same sets, the same reps
all the time, and so you don't
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stalling at both the
genuine physical stoppage of
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like, I can't go
linearly past this
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particular point, okay,
if I'm squatting five
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by five at 100 kilos
and I go, okay,
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well I'm going to try
and linearly can to continue this
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as much as possible.
Maybe by week four
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I'm going to stop and can't do
any more weight.
225
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Maybe I've gotten
up to 130 and that's it.
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It's not going any further
when you start plateauing,
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this sort of variation called
an undulating call of varying,
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whatever it may be,
just lets you at least
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specifically here, drops down
the amount of reps in the sets
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towards more intensity.
But in whichever way
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you want to try and simulate
your body by physically
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and mentally to get past
those plateaus. And of course
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that means a fresh pair.
I should make it quite
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clear as well. These are
not my lifetime paths
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that I'm after.
It's a more sort of
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specific in the moment
and one of age type with a
237
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looking at the baseline.
I want to actually
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just touch on this so baseline
what it actually do
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to get myself ready.
So that baseline was two weeks.
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In the first week I just hit up
bench press, squat, deadlift.
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I'll trying to find out
what's my one rib Max Awesome.
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Narrowed it down once again
it's not hitting my goal
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Piers In fact probably 20 to 30%
lower on the bench
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00:11:02,720 --> 00:11:05,759
press and sorry, on the squat
and the deadlift
245
00:11:05,759 --> 00:11:08,000
on the bench phrase.
I'm still fairly close,
246
00:11:08,000 --> 00:11:10,159
which either means I'm
still relatively weak
247
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or I've still continue
to be quite strong.
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Yeah, your choice. But so
I'm not doing that for one week.
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00:11:15,559 --> 00:11:17,600
Just hang on based on there
wasn't any more specific
250
00:11:17,600 --> 00:11:18,960
pile of training
and then the second week
251
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was just completely off for me.
That just sort of timed out
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at a particular period
when I was traveling. I didn't
253
00:11:25,240 --> 00:11:27,879
train all that often. In fact,
I just ran most of the time.
254
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But it's a good chance to just
delight the central
255
00:11:30,279 --> 00:11:34,279
nervous system, let the joints
have a little time to relax
256
00:11:34,279 --> 00:11:36,799
before the ensuing war
with the weights
257
00:11:36,799 --> 00:11:38,320
that was going to
come up onto it.
258
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And so that was great for
those two weeks
259
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is what the baseline was.
And look, I say to you,
260
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you're more or less if you can
do a powerlifting phase
261
00:11:44,200 --> 00:11:46,399
or anything in general,
try to baseline yourself,
262
00:11:46,399 --> 00:11:49,360
get an idea of where you are
to where you're going to go.
263
00:11:49,360 --> 00:11:51,039
Even if it is, you know,
you're not even tracking
264
00:11:51,039 --> 00:11:53,399
to percentages,
you just want to do it
265
00:11:53,399 --> 00:11:55,240
and see if you get stronger
without even tracking.
266
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The numbers are still, I'd say,
have some sort of bases
267
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and perspective
on where you've gone,
268
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where you've come from,
where you go, etc..
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Equipment for those
who might be interested.
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Yeah, for powerlifting
you need maintenance.
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Yeah, you need a barbell.
You need an ability
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to squat and ground
and lots of weight to be able
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to do some deadlifting.
So that's basically it.
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Nothing more. I personally
go to a CrossFit.
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Jim Acosta, Turin. They've got
a hell of a lot of other things
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in there as well.
Not that I'm using all of it,
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but all the equipment
that I could have.
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So if you go to the gym, amazing,
you probably do stuff
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like this from home.
I do some underarm
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project rock six shoes.
They're awesome.
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Recently got them
just easy feeding nice wide
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flat, perfect for all of these
sort of lifting that I've just
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been talking about.
So I look to be honest
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recommend them.
I've also got some Reebok
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lifters. I use them sometimes
for squats.
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Honestly, I hold my toes.
They're a little bit thin.
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So what I recommend
the first one, maybe not
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if you really, really need
that angle on the shoe
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for when you're squatting
or heavyweight, then, you know,
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perhaps get something
like lifters or, you know,
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at least try putting some plates
underneath your feet
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if that's something
that you want to
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play around with.
But to be honest, I have them.
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I don't use them all that often,
but perhaps I'll use them
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for the really peak
squat sessions in ten sessions.
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The other ones, I'll use them.
These leaves speed or equivalent.
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I use a training version of them,
not the competitive
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version of them.
There is a difference
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in the tightness
when you actually put them in.
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You know, competitive knee
sleeves are almost to the level
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where you need another person
to really help you
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jangle them on. They are close
to a knee wrap,
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although not as tight. However,
the training ones,
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you can get them on yourself,
they're easier
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00:13:37,360 --> 00:13:38,759
to slip in and out.
And to be honest, it
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00:13:38,759 --> 00:13:41,159
just that caressing
of of the kneecap
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that I love, that
at least feels like
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00:13:43,440 --> 00:13:45,320
I'm being supported
when I'm squatting.
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I'm quite heavy. That's for me
personally, The difference
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between squatting
with these leaves
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and not knees leaves, it's huge.
So I really do enjoy
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using them. Now.
How will I be keeping
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track of all of this?
How could you keep a track on
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something like this
if you're doing it?
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00:13:59,279 --> 00:14:02,000
Well, personally, for me,
I have this massive spreadsheet.
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I've talked about it
before where I've got my my daily
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training schedule,
which I sort of top the way
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type of way on a Sunday,
and I plan out
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for the rest of the week.
So there's that, which I'll
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obviously do from a week
to week basis. But I have
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00:14:13,799 --> 00:14:15,279
a separate space
where I've actually
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00:14:15,279 --> 00:14:18,440
got the 12 weeks of training
for the powerlifting
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00:14:18,440 --> 00:14:20,039
fights already
kind of planned out
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00:14:20,039 --> 00:14:22,519
a to a couple of pieces
from a few different places
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00:14:22,519 --> 00:14:25,679
if you catch you kind of
conglomerated all together
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00:14:25,679 --> 00:14:27,720
and I've got a plan
which I've just talked about with
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baseline accumulating
peaking and so
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00:14:31,519 --> 00:14:34,639
I've just missed one.
So it's baseline preparation
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accumulation and peaking. And so
when we get into
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the accumulation, the preparation
and the peaking,
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I'll talk about them
quite specifically this.
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00:14:41,919 --> 00:14:44,559
I'll be on the lookout for that.
But just so you know,
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00:14:44,559 --> 00:14:46,519
at least personally,
I have a plan of attack
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for those 12 weeks. So that's
how I'm going to go and track it.
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And then going in a day by day,
week by week
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00:14:52,559 --> 00:14:54,360
basis, looking at, okay,
what am I lifting,
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00:14:54,360 --> 00:14:55,639
what are the numbers,
what are the reps,
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00:14:55,639 --> 00:14:57,840
what are the percentages?
Am I hearing them, Am I not?
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00:14:57,840 --> 00:15:00,399
And then looking back,
gathering some insights,
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is it going well or isn't it
with powerlifting,
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00:15:03,159 --> 00:15:05,480
at least for me now again,
I said I'm probably intermediate
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00:15:05,480 --> 00:15:08,720
to advanced. I know
what numbers I can hit
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00:15:08,720 --> 00:15:11,879
or can't hit for many,
many years of training. If I saw
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00:15:11,879 --> 00:15:13,519
something on the plan,
which was, you know,
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00:15:13,519 --> 00:15:16,759
really high percentage
for high reps, I can
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00:15:16,759 --> 00:15:18,639
probably put my hand
up and go, Yeah,
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00:15:18,639 --> 00:15:20,799
I cannot do this. I know for sure
that my body's
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not going to handle that.
However, I can also see the plan
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00:15:24,159 --> 00:15:26,080
that I've put together
to go. It's achievable.
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00:15:26,080 --> 00:15:29,960
This isn't I'm not overreaching
too much with the powerlifting.
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00:15:29,960 --> 00:15:32,320
And I guess that's just
that comes with knowing yourself
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00:15:32,320 --> 00:15:33,960
and knowing your body
and the repetition
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00:15:33,960 --> 00:15:35,600
of doing something
as a person not doing it,
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00:15:35,600 --> 00:15:38,399
which I guess happened to me
with running, I feel like
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00:15:38,399 --> 00:15:40,720
I overreached versus
what I thought I could do.
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00:15:40,720 --> 00:15:44,000
So that's just what happens.
But in tracking it with you,
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00:15:44,000 --> 00:15:45,600
me, and more aligned to home,
I'm going to be
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00:15:45,600 --> 00:15:47,840
presenting out to you
as I just talked about.
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00:15:47,840 --> 00:15:49,919
Obviously, this is
sort of the baseline,
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00:15:49,919 --> 00:15:52,000
the preparation of how it is
I'm going to be doing
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00:15:52,000 --> 00:15:54,279
the powerlifting face
and the equipment and all that.
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00:15:54,279 --> 00:15:56,559
But I'll talk about the
the proprietary,
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00:15:56,559 --> 00:15:58,840
the accumulation,
the peaking specifically.
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00:15:58,840 --> 00:16:00,519
So I'm going to dissect them
down to those three.
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00:16:00,519 --> 00:16:02,000
I'm not going to go week
by week like I did,
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00:16:02,000 --> 00:16:03,759
but running, I'm in fact
going to do it
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00:16:03,759 --> 00:16:06,159
by those subsections.
Maybe there's
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00:16:06,159 --> 00:16:08,639
going to be a collection
more of insights and learnings
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00:16:08,639 --> 00:16:11,240
that I might be able to present.
There'll be obviously
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00:16:11,240 --> 00:16:14,159
I'll be three weeks of four weeks
worth of content of of workouts,
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00:16:14,159 --> 00:16:17,519
so maybe I'll be able to
synthesize it a little bit
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00:16:17,519 --> 00:16:20,600
better than I had in the past.
Who knows? We'll see.
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00:16:20,600 --> 00:16:22,960
But it does help me,
at the very least, to both
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00:16:22,960 --> 00:16:24,200
internally track it.
And I'm going to
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00:16:24,200 --> 00:16:26,080
keep on doing this, whether I'm
talking about me
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00:16:26,080 --> 00:16:28,399
in more lights or not.
I'm training, I'm doing things.
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00:16:28,399 --> 00:16:29,960
I'm going to be doing it
by phases.
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00:16:29,960 --> 00:16:32,399
So there's no difference to that.
But again,
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00:16:32,399 --> 00:16:34,720
to try and present it out
to people. So again,
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00:16:34,720 --> 00:16:38,320
does it help people? Awesome.
Does someone out there go, Hey,
381
00:16:38,320 --> 00:16:40,039
you might be able to do this
a little bit better,
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00:16:40,039 --> 00:16:42,360
I've got a little bit
more expertise in X. I've got,
383
00:16:42,360 --> 00:16:44,200
you know,
catching background in Y.
384
00:16:44,200 --> 00:16:46,080
Maybe you could
shift it up. Awesome.
385
00:16:46,080 --> 00:16:48,480
Let's do that. That.
Would you want me to post more
386
00:16:48,480 --> 00:16:50,960
of the actual sessions
of training? Let me know,
387
00:16:50,960 --> 00:16:52,919
of course,
is some feedback in terms
388
00:16:52,919 --> 00:16:54,519
of sending it out to people.
Maybe someone
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00:16:54,519 --> 00:16:57,039
would help you out form.
In any case, that's how I'm going
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00:16:57,039 --> 00:16:58,519
to try and keep
track of it as well from an
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00:16:58,519 --> 00:17:00,759
external perspective
through the podcast here.
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00:17:00,759 --> 00:17:02,480
Finally, if you do enjoy
what I'm going
393
00:17:02,480 --> 00:17:04,400
to be talking about,
the memorials in motion,
394
00:17:04,400 --> 00:17:05,839
you can support us
through many ways.
395
00:17:05,839 --> 00:17:08,319
Obviously commenting,
sharing it with friends.
396
00:17:08,319 --> 00:17:10,680
Let me know if it lifts a good
whether you like
397
00:17:10,680 --> 00:17:13,519
kilograms of pounds. You American
fiends out there,
398
00:17:14,519 --> 00:17:16,359
but you can also send
through a booster gram.
399
00:17:16,359 --> 00:17:18,640
You can also send through
a message which basically has
400
00:17:18,640 --> 00:17:21,240
some photos attached to it.
You can go to our supporters page
401
00:17:21,240 --> 00:17:24,000
in the Memorials podcast
or website to see how you can do
402
00:17:24,000 --> 00:17:26,039
that. There's plenty
of apps out there
403
00:17:26,039 --> 00:17:28,240
that allow you to do that.
Go and check them out.
404
00:17:28,240 --> 00:17:30,119
It's becoming easier
and easier every day
405
00:17:30,119 --> 00:17:32,559
and it's really something
that we do truly appreciate.
406
00:17:32,559 --> 00:17:34,480
We talk about it
in the mere mortals podcast Main
407
00:17:34,480 --> 00:17:37,079
chat at 7 p.m. Australian Eastern
Standard Time on Wednesday.
408
00:17:37,079 --> 00:17:39,480
So we want to see those.
Call us as well.
409
00:17:39,480 --> 00:17:41,920
So I very much encourage
you to do that. For now,
410
00:17:41,920 --> 00:17:43,920
more and more lights.
That has been the baseline
411
00:17:43,920 --> 00:17:47,039
this set up for the powerlifting
face man,
412
00:17:47,039 --> 00:17:49,279
and I'm much more excited
about this amongst the running.
413
00:17:49,279 --> 00:17:52,440
I just enjoy it. So be on the
look out for a bit of fun,
414
00:17:52,440 --> 00:17:55,000
some video, some training
and hopefully some goals
415
00:17:55,000 --> 00:17:56,960
getting smashed
in more light, one out.
