Monday|Powerlifting|Week Three

Road To Powerlifting

Being that I am on week three now of this powerlifting stuff, I have to admit that I love it, I really, really love it. While it is NOT my own program, I think I will stick with this one until it stops offering me results.. or until I get bored enough to stop. Hopefully by the end of next week, I will be able to show you some results & improvements in my numbers. 

  • Standing Barbell shoulder press: 3 x 5, 3, 1


  • 75% 1-RM: 3 x 5, 57 lb ( I used 60 lb)
  • 85% 1-RM: 3 x 3, 65 lb
  • 95% 1-RM: 3 x 1, 72 lb ( I used 70 lb)
  • 95% 1-RM (based off my true 1RM at 100 percent): 80 lb singles ( I did 3 sets)


  • Cable Upright row: 5 x 15, 40 lb
  • Front to side lateral raises: 5 x 15, 10 lb
  • Pull ups: 5 x 6

Conditioning and cardio:

  • Sprints: 30 seconds, 100m, 10 times
  • Jump rope: 45 seconds, 5 times
  • Upright stationary bike: interval training (20 minutes total)
  1. Rpm 80-90, level 8, 2 minutes
  2. Level 20, rpm 30+, 5 minutes



Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

8 thoughts on “Monday|Powerlifting|Week Three

    1. Yes, I am 🙂 just started his, so that is the program I am using as of now. Have you done his as well?

      Also, the narrow grip aren’t good for upright rows? on the cables or dumbbells?


    2. Yes I liked the setup a lot and may go back to it at some point. With the upright rows, the shoulders are internally rotated if your hands are close together, which can lead to impingement, which will really interrupt your training, or worse…

      Liked by 1 person

    3. Okay! nice! yeah I have enjoyed his set up as well, since I am new to powerlifting training and want to compete, his seemed like a decent one out of all the ones I have looked over (there were others that were good as well but more challenging or more difficult) so I wanted to start with a beginner-intermediate program and take off from there.
      Also, totally get what you are saying.

      Liked by 1 person

    4. Yes, I plan on implementing chains and bands during these programs too, I will be creative but use his as a format to follow .. but using chains and stuff will be another 4 to 8 weeks unless I need to conquer some plateaus early on or want something new to do if I should get burned out.


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