[Drew]

Having trained in powerlifting for the first 4 years of my training, my advice would be get in shape first.
If you like bodybuilding and powerlifting, it’s easier to go from bodybuilding to PL.

Look at Eliot Page, does bodybuilding for years and years then switches to powerlifting and he’s one of the best in the UK in quick time. Why? Because he actually built mass first.

Muscle mass is a great predictor of maximal strength potential… Maybe just keep a low bar squat, barbell bench and conventional deadlift in your rotations..

I personally love powerlifting training but never really enjoyed competing much. So I do bodybuilding but keep my hand in the powerlifting movements (in more hyper trophy rep ranges).
Whatever you do, don’t have dual priorities..

Powerlifting is all about becoming a specialist at three movements. So whilst it’s all ‘lifting weights’ the priorities are very different.

I would also add that a lot of powerlifting coaches would recommend general bodybuilding for the first few years.

[Drew]

Thanks very much for the guidance Jordan and Hilly.

I’ll start the cut today.. 10lbs down before the gyms open would be amazing.

Hilly- watched your video and commented, very useful thank you.

[Drew]

88kg (not my best look with minimal real training past year)

[Drew]

Also considering workout splits for when gyms are open…
I will 100% be travelling to a different gym to use their leg equipment once per week.
I know if I can add 30-40kg on the Cybex hack my legs will be improved.. on the other leg day I will push the safety bar and rdl

Hey Drew, which split are you considering trying once gyms reopen?? ?[/quote]
Hi Rhea,
I’ve done upper/lower almost exclusively over the last few years (with much time off due to covid)
I’m thinking of continuing the upper lower, with some changes. When I did it in the past, I did squat focused day and one deadlift/hams focused day.
So I’m going to switch it up,
Lower 1
Hams
Hack Squat
Leg Press
Extensions
Calves
Lower 2
Safety squat
Heavy pull
Leg Press
Hams
Ext
Squats seem to work my hams very well and my posterior, but I’ve never found them great for squats. So I’m hoping the new exercise selection will help.
Thank you for popping in the journal, much appreciated [/quote]
Awesome!! ?? also now with the announcement for gyms to be opening mid April, you can start rolling out a plan!! Keep smashing it!! ✨ [/quote]
Thanks Rhea, appreciate the positive vibes!

[Drew]

I never found squats great for quads even.. But I feel they are great for overall lower body strength (for me)

[Drew]

Also considering workout splits for when gyms are open…
I will 100% be travelling to a different gym to use their leg equipment once per week.
I know if I can add 30-40kg on the Cybex hack my legs will be improved.. on the other leg day I will push the safety bar and rdl

Hey Drew, which split are you considering trying once gyms reopen?? ?[/quote]
Hi Rhea,

I’ve done upper/lower almost exclusively over the last few years (with much time off due to covid)
I’m thinking of continuing the upper lower, with some changes. When I did it in the past, I did squat focused day and one deadlift/hams focused day.

So I’m going to switch it up,

Lower 1
Hams
Hack Squat
Leg Press
Extensions
Calves

Lower 2

Safety squat
Heavy pull
Leg Press
Hams
Ext

Squats seem to work my hams very well and my posterior, but I’ve never found them great for squats. So I’m hoping the new exercise selection will help.

Thank you for popping in the journal, much appreciated

[Drew]

Starting to get some shape, if only for a natty haha ?

[Drew]

Also considering workout splits for when gyms are open…
I will 100% be travelling to a different gym to use their leg equipment once per week.
I know if I can add 30-40kg on the Cybex hack my legs will be improved.. on the other leg day I will push the safety bar and rdl

[Drew]

Another good upper workout at home today. Making slow but steady progress..

Pullups (got 12)
Wide neutral press-up +30kg x3
Banded press-up x2
KB Z Press x2
Seated front raise x2
Band Pulldown x3
Press down x3

[Drew]

Upper today,

Neutral Press-up +25, 3 sets

Band crossover, 3 sets

Kb overhead x2 sets

Kb front raise x3 sets

Pullups x5 sets

Band pullover x3 sets

Band pressdown s/a curl x3 sets

Waist down a little which is pleasing. Weighed 87.9 this AM

[Drew]

Been ticking over with the upper/lower workouts. Not too much to note. Still 87-88k

Need to bring legs up in a considerable way when gyms open. Thinking of a plan but also focusing on now

[Drew]

@ryan petford

Thanks for that- much appreciated. Cals are low at the moment for sure so an increase would be a good idea

@hilly really appreciate the detailed reply- thanks. Will check out your video too. You’ve laid out a roadmap for me there, thank you very much.. Gave me some hope!

[Drew]

Wk 4, lower 1

KB 1.5 sq x12/10

Single leg dead x22/12

Band hams x3 sets

TKE x20/20/20

Calves x3

Biceps-

Kb curl x20/10

Rope curl x6/6+ RP

Band curl x2

[Drew]

I would include it in one of the ways mentioned..

Rarely see people with great pulling movements (SLDL, RDL, dl) who have poor back development.

[Drew]

Biceps and lower workout today..

Need to think about different ways to hit quads, kettlebell squats seem to fatigue my stabilising muscles more..

Today was

Chin-up +20 x6/5/4

KB curl x3 sets

KB rack position squat x2

Hamstring curls x3

TKE x2

KB seated GM x2

Calves x3