Strength Training

The 5th set program is designed to increase your bench, squat, and deadlift. There are 8 templates to choose from when you start the program. There are four templates for squat being your speed exercise and four for deadlift being the speed exercise. Since squats and deadlifts are both primarily leg workouts, one of those must be focused on speed and not strength. This is so you are not working your legs too hard and there is full recovery made by the next microcycle. The program has three mesocycles and six microcycles in one mesocycle (look below). By finishing this program fully, it should take 151 days (five months). The template that i chose to use was deadlift being my speed lift. This allowed me to focus on strength for the bench press and squats. For bench and squats, it was four sets by two repetitions. the final set was as many reps as possible but the weight is supposed to be difficult enough where you do not exceed 10 repetitions. If you get between 3-10 reps, you will increase the weight by five pounds for the following week (at the very bottom will be pictures of my workouts in my notebooks). Deadlift focused on speed with the sets and repetitions being five sets by three repetitions.

• Bench press
• 2 board press
• side raises
• Rear raises

• Squat
• Reverse hypers
• Dumbbell row
• Dumbbell shrugs
• Calf raises

• Incline dumbbell bench press
• Rolling tricep extension
• Cable tricep extension
• Band pull aparts

• Deadlift
• Rack pulls (below knees)
• Pull-throughs
• Chin-ups/pull-ups
• Hammer curls

Nutrition Plan (Current)

• Week 1: 189.7lb
• Week 2: 190.0lb
• Week 3: 193.0lb
• Week 4: 193.6lb
• Week 5: 197.1lb
• Week 6: 199.0lb
• Week 7: 196.2lb
• Week 8: 196.6
• Week 9: 197.3
• Week 10: 196.7
• Week 11: 196.3
• Week 12: 195.5
• Week 13: 194.8

I started to lose weight because I lost interest in logging all of the food that i was eating

The expectancy theory discusses how an individual motivation is put forth more or less effort is determined by a rational calculation. The individual then evaluates their situation. The individual asks themselves three questions. The first question relates to expectancy. "Will my effort lead to high performance?" My answer is yes. The second question is related to instrumentality. "Will performance lead to outcomes?" My answer is yes. Lastly, the third question is related to valence. "Do i find the outcomes desirable?" My answer is yes. These will motivate me more to work harder and put more effort into my training and daily living. By believing that these three questions are all affirmative for feeling that you can do it, believing you will get an outcome you want, and valuing the reward - you are more likely to be motivated to put forth more effort toward selling more combos.

I decided to make this my experiential project for the sole reason of loving to workout. Ever since 8th grade, I am always been in the gym. It wasn't until my senior year where I took it a step up and started following a program that i made instead of just going into the gym clueless and doing what i wanted. After years of following programs, I realized that I wanted to take it to the next level. I was set on bodybuilding and going on the stage to compete. I recently decided to put this on hold and powerlift before i do bodybuilding. I want to compete in powerlifting and set a name for myself. Social media is probably the biggest platform in our lives right now and i follow a ton of bodybuilders and powerlifters. I want to get recognized eventually by the people that inspire me to do what I am doing. Another goal of mine is to get sponsored by supplement companies and clothing brands such as Apeman. Sure I might have some good numbers for my three main lifts (bench, squat, and deadlift) especially at Loras College, but in the world of powerlifting, I would maybe place top three in a beginners federation meet for my weight class. I want to be able to win something in my life and look back at that moment and say "Yes, I earned that". My hard work and dedication will eventually pay off because it's not the sole fact of being physically strong, but mentally as strong as well.

For men and women?

• This program is designed for anyone that has the intention of powerlifting. A woman was actually the one who recommended me this program.

Am I doing this alone?

• Yes and no. I workout alone but I know two people who started it at the same time as me.

Do i plan on competing?

• Yes, I will be competing in 2018

Struggles I face with this program?

• Not having a workout partner. Sometimes a person can help you get an extra rep or two plus it is nice to have a spotter

Do i find this program beneficial other than just getting stronger?

• I feel healthy right now so i would say the way the program is very well structured and has more benefits than strength alone

How do I measure speed for deadlift?

• I record myself from the side and determine from how fast i move the bar from my opinion

Why this program?

• The person who made the program got powerlifting coach of the year. The reviews of the program were also great and i could not find a single negative comment

What will i do after this program?

• Most likely do it over if I like my end results

Were you more motivated if you lifted with others?

• Yes, having a lifting partner allowed me to make someone else work harder as they did for me

What was the hardest exercise to get better at?

• I would say squat is my most difficult exercise to increase. Sure i increase weekly, but the weight feels very heavy. I just kind of find a way to stand up

what other factors do you think impacted your performance ---sleep , food , social life , schoolwork

• I try to make sure i get between 8-10 hours of sleep a day. As for food, i eat fairly clean so that definitely impacts my strength by being smart on nutrition. Social life is fairly easy. I am pretty dedicated to what I am trying to do so I barely drink. School work i tend to stay a little ahead so that is never an issue. I have never missed a workout for school work being the sole reason

Will this program target your calves at all?

• Unfortunately i think I have screwed on this one

What is the competition world like for this "sport?" Do you just compete against other people with who can lift the most weight?

• I have never competed but it basically is like the UFC. You have weigh ins either the night before or day of. You compete against others that are in the same weight class as you. The winner is the person who has the highest total in all three lifts. Each lift you get three attempts

How common is this program? Has it been around for a while or relatively new?

• This program has been around for a couple years. There is an evolution to it but I have yet to purchase that

What kinds of competing are you going to do?

• I am going to do powerlifting and whenever i decide to take a break from that, I will make the transition to bodybuilding

Would you want to continue lifting for the rest of your life?

• I plan on lifting for the rest of my life yes. I see this as a lifestyle

How hard was it to stay motivated?

• Not hard at all. I put in the work and was seeing results. I think it's pretty difficult to not stay motivated when you see gains

How did you get into powerlifting?

• I have always had a passion about lifting in general. In high school, I was one of the strongest and never considered competing. I guess I got into powerlifting by a couple friends who talked me into it because they plan on doing it as well

What supplements if any were you consuming? when you were consuming them? and how much?

• I take protein, creatine, and BCAA's. My nutritionist also had me taking fish oil, vitamin D, tumeric, and magnesium. I am continuing to take all of these since none of them are considered harmful and the body produces them, just not to the amount we need, or at least me

How can this program help someone who is not looking to compete, just get fit?

• This program can be for someone trying to get fit but that is not the main objective of the program. I would recommend altering it a little unless you ate super clean. Then this program would probably get you shredded but very limited people hit their macros spot on day after day

What is your ultimate goal for squat max?

• I do not have an ultimate goal. I have goals and once I accomplish that goal, I set a new one. Right now my goal for squat is 5 plates each side (495lb). Once i get that which I am hoping will be in the next couple months, my next goal will be 6 plates (585lb)

results

References

Bauer, T., & Erdogen, B. (n.d.). An Introduction to Organizational Behavior (Vol. 1.1).