The AfterPic Programme

Had a workout with AC today. So was running ideas through with AC, explaining him my current programme. It’s essentially taking one’s 5 rep-max (RM) weight and working with it until you can do 10 reps, and then jumping up the weight. Well, when great minds come together, good things happen, and his suggestion was to increase the weight instead of the reps, and to do a little fine tuning.

We thought it’d be a great idea to have two types of workout, one a strength workout, with a weight you can do 3 reps for, and one you do with your 10 rep-max, a more mass-oriented rep range. You then alternate between the workouts, between sessions. So, in essence, the two week cycle will look like this:

Week 1, Day 1

  • Dead lift with 3 RM
  • Bench with 3 RM

Week 1, Day 2

  • Squat with 3 RM
  • Bench with 10 RM

Week 2, Day 1

  • Dead lift with 10 RM
  • Bench with 3 RM

Week 2, Day 2

  • Squat with 10 RM
  • Bench with 10 RM

I hope that makes sense.

I’m working out 3-4 times a week, with the other workout being an hour’s five-a-side football and sometimes a bit of tennis, with some active recovery on the other days too. My waist circumference has leveled out. I’m content to not be too limited with my diet for now and enjoy some desserts and the odd nicer thing in life like a beer.

A friend of mine who has competed at a powerlifting meet wants me to join him next time, in November, so I’m really up for that, so I’ll be carrying on with my current programme and worrying about getting my weight down to 83kg nearer the time.

Made one FOB personal best today, squatting 104kg for 10 reps. The bench I managed 101kg for 3 reps. I’m concentrating on not bouncing the weight so I can go competition style, though AC did see a little bounce on the first rep. Feeling happy with how things are going, and looking forward to implementing the ‘AfterPic Programme’ (APP) routine. I’m an estimated 40kg from my highest ever total of squat, bench and deadlift. I think this equates to 2 to 3 months’ more of sticking to the regular working out, and then it’s ‘to infinity, and beyond’!

Thanks for reading if you made it this far! Please add a comment if you feel so inclined!

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