Training for Powerlifting at Planet Fitness (I知 not joking!)

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Thread: Training for Powerlifting at Planet Fitness (I知 not joking!)

  1. #1
    Join Date
    Oct 2008
    Location
    Baltimore, MD
    Posts
    1,027

    Default Training for Powerlifting at Planet Fitness (I知 not joking!)

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    Disclaimer: I know that this could be a complete disaster. I don稚 have any expectations. I知 just trying to have fun while making the most of my current gym situation.

    That said, thanks for stopping by! I知 44 years old, 58, and 210.6 lbs (on Sunday morning). I致e been a member of this site since the Strengthmill days, and I致e had logs on here before. I decided to log this experiment mostly because I haven稚 seen anyone try this before (I知 sure there痴 good reason for that. )

    I致e been competing in powerlifting since 2008, all USAPL, and since 2011 all 途aw (belt, knee sleeves, wrist wraps). My best competition lifts are:
    SQ - 240.0 kg (529 lbs)
    BP - 147.5 kg (325 lbs)
    DL - 262.5 kg (579 lbs)
    TOTAL - 645 kg (1422 lbs)

    Most of those numbers (SQ, BP, TOTAL) happened in 2018 at a body weight of 223 lbs. Since then, work and life helped drive a regression in my lifting and eating. Then Covid-19 came about, and gyms shut down. Like many people - maybe some of you - I didn稚 train for 3 months as I have no equipment at home, and I quickly got bored with push-ups and pull-ups. When gyms in Baltimore were allowed to reopen, my gym decided to remain closed, and still hasn稚 opened. That gym is 5-7 minutes from home, open 24 hours, and has a rack, bench, and allows deadlifts. Because of my work schedule, I really need a place that is close and open anytime. (Side note: I知 a mailman, and things are so hectic now that a 10 hour day feels like I got off early)

    Guess what nearby 堵ym checked those boxes for location and hours? If the title of this log didn稚 give it away, it痴 Planet Fitness. I visited the one closest to me (4-5 minutes), heard that a powerlifter works there at night, and saw that the rest of the night staff spends most of their time watching television rather than enforcing any rules. I figured since I had no plans to compete anytime this year, I壇 give it a shot for $22 a month. I just wanted to lift something again, and I was sold on the massage beds and chairs (they池e fantastic!). So since the last week of June, that痴 where I致e been training, with a focus on hypertrophy.

    Then I heard about an upcoming meet in northern Virginia on November 14 (a little over an hour away), and started wondering how I would do if I actually did a meet while training at PF. The more I thought about it, the more ridiculous it seemed, which oddly enough made me think it would be fun to find out. So with the hope of doing something to make my 2020 a little better than it has been, I entered the meet. I値l be in the Masters 1 and Open, 105 kg (231 lbs) weight class.

    Now after all of that (thank you if you致e made it this far!), my first training entry in this log isn稚 from PF. One of my 5 brothers has a rack, bench, barbell and weights at his house. But he lives in a different part of Maryland, an hour or so from where I live in Baltimore. Getting there isn稚 convenient, but he痴 letting me use his stuff whenever I can get there. My plan is to go every other week until I知 4 weeks out, then weekly until the meet.

    My first visit was on Sunday 9/13, and that was my first time touching an actual barbell in 6 months. On the final weekend before our gyms closed, I tested my lifts knowing that a closure was coming. In March, I squatted 500, benched 300, and deadlifted 530. On Sunday, I didn稚...

    Sunday, 9/13/20 - Brother痴 House

    Squat

    bar/7
    135/5, 3
    205/4
    275/3
    325/2 - added wrist wraps
    365/1 - added mouth guard
    405/1 - added belt on first set
    405/1
    430/1 - looked much faster than it felt
    430/1 - thought about going up, decided against it

    I felt like I had been compressed by an inch or two after these. My insides hurt from my chest/lats down to my hips.

    Bench Press

    bar/10
    105/10
    155/7
    205/5
    235/3 - added wrist wraps
    255/2 - started pausing each rep
    265/1 - felt shaky
    265/1 - started getting handoffs from my wife, made a huge difference
    275/1 - felt better than the first 265

    Deadlift

    225/4
    315/3 - started using Versa Gripps, I hadnツ稚 asked my brother about chalk and he didnツ稚 have any
    365/1 + 1 - maybe 20 seconds between reps
    415/1 + 1 - added belt, maybe 30 seconds between reps
    455/1

    That 455 felt and looked slow off of the floor. 75 lbs less than my heaviest deadlift 6 months ago. I have 8 weeks to train for this. Fingers crossed...

  2. #2
    Join Date
    Oct 2008
    Location
    Baltimore, MD
    Posts
    1,027

    Default Back at PF, Tue. 9/15

    I知 going to try something and see if it helps add context to my training sessions, and also help me track how things go relative to my work shifts. If you missed it in my original post (thanks if you read it all), I知 a mailman and we池e logging some crazy hours at my station these days. So I値l include my work volume on the days I train, and see if it uncovers any trends. Walking/hiking stats are from my phone. I don稚 know what the margin of error is.

    Also, on the Smith machine, since I don稚 know how much the empty bar actually adds (I know it isn稚 45 lbs, and I don稚 trust the label), I just log the weight of the plates. So I notate that as WEIGHT+ (i.e. 90+ is a 45 on each side, looks like 135 on a real bar).

    Tue. 9/15

    Work: 11 hours, 22,851 steps, 10.4 miles, 15 flights climbed

    Smith Machine Squat

    bar/8
    90+/8
    180+/5
    270+/5
    320+/5 - added mouth guard
    360+/5 - added belt
    385+/5 @9 RPE
    410+/3 @9.5 RPE

    One thing I have noticed about this contraption is that while there isn稚 any bar whip, the whole thing rattles when you unhook it, and at the top of each rep. So I pause a moment after each rep to let it settle.

    Torso Rotation Machine - since I know I知 not hitting as many stabilizers, I知 doing some stuff I might not usually do

    85/25 left, 25 right
    115/25 right, 25 left

    Seated Leg Curl

    110/13
    rest-pause cluster: 160/10 + 5 + 5 - took about 5-6 deep breaths on each break

    I wish this facility had a prone leg curl. Some PF痴 do. I actually like that machine.

    Leg Extension

    130/12
    rest-pause cluster: 190/20 total reps (14 straight, then 1 rep each separated by 2-3 deep breaths until I hit 20)

  3. #3
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    29,910

    Default

    Old guys rule!

    I remember the Strengthmill site too, although not as early as you. Good luck training in what is reputed to be a hostile environment for anyone striving for some real achievement instead of assuaging a little guilt over sweet and salty snacks with some time on the hamster wheel like many others at PF seem to do.

  4. #4
    Join Date
    Oct 2008
    Location
    Baltimore, MD
    Posts
    1,027

    Default Thu. 9/17

    Quote Originally Posted by Mark E. Hurling View Post
    Old guys rule!

    I remember the Strengthmill site too, although not as early as you. Good luck training in what is reputed to be a hostile environment for anyone striving for some real achievement instead of assuaging a little guilt over sweet and salty snacks with some time on the hamster wheel like many others at PF seem to do.
    Old man strength for the win! After almost 3 months at PF - at least this particular one - the people who I致e seen in there when my wife and I are there have not been creating a hostile environment. The facility itself isn稚 anything close to ideal for someone interested in getting proficient and stronger on the barbell lifts, or even dumbbells. I believe that it can be a good option for someone who is primarily focused on hypertrophy or physique 妬mprovements (i.e. recreational or competitive bodybuilder, physique competitor, model, average person). They just need a staff that gives zero damns about the company痴 most ridiculous rules like the staff at the one I go to. I致e seen a bit of both. Some people really are in there trying hard, either on the smith machine, with dumbbells, or other machines and equipment. And some people are just... there. But that痴 the same thing I saw at the YMCA for 11 years too.

    Thu. 9/17

    Work: 10.25 hours, 10.1 miles, 22,566 steps, 5 floors climbed

    Smith Machine Bench Press*


    bar/15
    90+/10
    150+/6
    200+/5 @8.5 RPE - added mouth guard. This set was harder than I expected, probably because of fairly short rest periods
    220+/5 @8.5 RPE - took a longer rest, and this felt just like the previous set
    230+/4 @9.5 RPE - I think 232.5-235+ would have been @10 RPE
    240+/4 @9.5 RPE - used a Titan Ram for this set, just to see how it works with a Smith machine. I might be the first person in the history of Planet Fitness (or at least this one) to use one of these.

    * On the Smith machine, since I don稚 know how much the empty bar actually adds (I know it isn稚 45 lbs, and I don稚 trust the label), I just log the weight of the plates. So I notate that as WEIGHT+ (i.e. 90+ is a 45 on each side, looks like 135 on a real bar).

    Ab Crunch Machine


    85/20
    rest-pause cluster set: 115/10 + 5 + 5

    I don稚 think that I致e mentioned this: my wife and I have been training together again since I decided to start going here. We joined at the same time. She also used to compete in powerlifting, but had a stroke in January 2017 and has only recently started lifting regularly again. She痴 not competing now. She wants to lose a lot of weight, and get stronger so she doesn稚 need to use her cane anymore. I would have picked a different ab apparatus, but she picked this one and I rolled with it.

    Seated Row Machine (w/chest pad)

    100/12
    165/10
    225/13 @10 RPE - used Versa Gripps. I didn稚 think I壇 get this many reps. I love this machine.

    Hammer Strength Shoulder Press
    (seated)

    70 per side/11
    120 per side/10 @10 RPE

    Cable Pulldown
    (neutral grip, just outside shoulder width)

    120/12
    200/12.5 @10 RPE

    Cable Pressdowns


    drop set: 85/8 + 70/4 @10 RPE


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