Ouch! I Really Need to Stay Consistent

Consistency is what it takes to get by in the sport of powerlifting. I’m convinced of it now. I went to the gym tonight to do the first bench workout in the 5 week program. It called for a whopping 285 lbs. for 3 sets of 3 reps. It was killing me! Now those who know me, know I’m not much of a bencher but come on, 285 lbs., my grandson can probably do that and he’s only 5.

I was almost too embarrassed to post this blog, but I guess it’s a good opportunity to talk about consistency.  First, here’s the workout.

Bench Press
Bar x 10 reps.
135 lbs. x 5 reps. x 2 sets
185 lbs. x 5 reps. x 2 sets
225 lbs. x 5 reps. x 2 sets
295 lbs. x 3 reps. x 3 sets

Flat Bench Dumbbells
85 lbs. x 10 reps.
95 lbs. x 8 reps. x 3 sets

Skull Crushers
85 lbs. x 10 reps. x 4 sets

Triceps Pushdowns
85 lbs. x 10 reps. x 4 sets

One Arm Triceps Cable Extensions
25 lbs. x 15 reps. x 4 sets – each arm

As you can see, it wasn’t a tough workout. I just felt weak. So it leads me to believe that it is good to take some time off from lifting but do it in a row. Let’s say that you want to take a few weeks off, one, two, three, maybe a month. Do it all at once.

Here’s why.

When you take a few weeks off, the first week back is always the worst, the weights feel heavy and your body feels weak and you hurt after each workout. The second week you start to feel better and by the third week muscle memory kicks in and you are right back at it.

If you do what I have been doing, workout one week, take a week off, work out two weeks, take a week off, you are always in the “pain” weeks and your body doesn’t get back into the swing.

Now, this may not happen to you younger lifters and even some of you old war horses like me, but its consistency, dedication and time that makes a champion.