2014 is here and this year I have made a promise to myself to be more structured in my training program and set some goals with regards to my weight lifting.
At this stage my lifting goals are focused on:
1. Bench Press 1.5* body weight
2. Deadlift 2* body weight
3. Squat 1.5* body weight
I have a number of other fitness goals that are focused on programming, mobility and conditioning that I will cover in a later blog post. This year I plan to read more and look at adopting a variety of different training programs to see what works best for me. The programs that I am wanting to look at implementing include the PTC Progressive Poundage Method, Westside Barbell Method, Jim Wendler 5-3-1 Program, The Cube Method and the Texas Method. Exercise Physiologist and Conditioning Coach Cameron Micallef put me onto the PTC Progressive Poundage Method as he mentioned that he has recently adopted this and I thought I would start with this first.
The PTC Progressive Poundage Method
The PTC Progressive Poundage Method is a program that is based on progressive resistance. The PTC Progressive Poundage Method is focused on the big 3 lifts: Squad, Deadlift and Bench Press. The PTC Program suggests that you should lift 3 to 4 times per week i.e. Monday – Squat, Wednesday – Bench Press, Deadlift – Friday, Conditioning – Another day during the week. The 3 main lifting days should include the primary lift (made up of 5-6 working sets), followed by 3-4 assistance lifts that require 3-4 sets of 10-12 reps of a rest break of around 60 seconds for the assistance lifts. The PTC Progressive poundage method suggests that you can generally aim for a 10kg + improvement in the big 3 lifts over the 11 week cycle. The great thing about the PTC program is that you select your goal and it has already programmed your sets, reps and weights. For more specific information on the PTC Progressive Poundage Method, please check out http://ptcfrankston.com/progressivepoundageprogram.html.
My program below consists of 4 resistance based sessions that I have adapted to my working week. Monday – Squat, Tue sday or Wednesday – Conditioning Day (depending on time available), Thursday – Deadlift, Saturday – Bench Press. I have also incorporated my aerobic sessions into the weekly schedule.
To see this program in more detail, please click on the image and zoom in.
This blog was written by Osteopath Heath Williams. Heath is the director of Principle Four Osteopathy and Corporate Work Health Australia. Principle Four Osteopathy is one of Melbourne City CBD 3000 & Docklands 3008 leading Osteopathic clinics.
Principle Four Osteopathy Melbourne City – 29 Somerset Place, Basement Level, 3000
Principle Four Osteopathy Docklands – 717 Bourke St, Ground Level, 3008
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