Powerlifting for Beginners Round 1 Results So Far

So, I started round 1 of the Powerlifting for Beginners workout program about 3 weeks ago. So so proud of myself for finally being able to turn weight lifting into a habit! I believe 3 weeks is all it takes. Do it for 3 weeks and you can do it forever! Yay me. This is huge progress because over the past 5-6 years, I have tried over a hundred times to make this happen. To make exercising a part of my weekly routine (without luck). Finally, I got the energy, the luck, the strength, the motivation. Finally!!!! I am so happy and excited for myself. Now, there’s no turning back. It’s only going to get better from here! Never felt prouder of myself for any of my previous achievements.

And 1 Week to go in round 1 of this program (each round is 4 weeks and this program is meant to be repeated for several rounds)! I already plan to finish exactly 4 rounds of this program by my 28th birthday. So it’s interesting to note the weight I started with 3 weeks ago and see where that will take me 16 weeks later. I wanted to check in here to share the results of my progress so far. I will come back at the end of the next week to update with week 4 results. Progress highlighted in red.

Day 1 – Squat Focus

Exercise 1Exercise 2Exercise 3Exercise 4Exercise 5
ExerciseBarbell SquatBarbell Front SquatBarbell Hip ThrustSeated Leg CurlAb Roller
Instructionsadd 5-10 pounds every weekAdd 5-10 pounds every week Use slow reps. Add 5 pounds per week. 3-4 sets 
Sets/Reps5 sets, 5 reps3 sets, 8-10 reps3 sets, 8-10 reps4 sets, 15-20 reps4 sets, 8-10 reps
Week 10 lbs
5 sets
5 reps
10 lbs (5 lb dumbbells)
3 sets
8 reps
0 lbs
3 sets
8 reps
SkippedSkipped
Week 210 lbs (5 lb each side)
5 sets
5 reps
0 lbs (increased to a bar)
3 sets
8 reps
5 lbs (2.5 each side)
3 sets
8 reps
Number 2 on the machine
3 sets
15 reps
Skipped
Week 315 lbs (7.5 lb each side)
5 sets
5 reps
5 lbs (2.5 each side)
3 sets
8 reps
5 lbs (2.5 each side)
3 sets
10 reps
Number 2 on the machine
3 sets
20 reps
Skipped
Week 420 lbs (10 lb each side)
switched to Smith machine squats now because lifting the bar up and down from the floor in between rounds got too complicated
5 sets
5 reps
This was also getting complicated with my bar. So googled alternatives and decided on dumbbell goblet squats
8 lbs (each side)
3 sets
10 reps
10 lbs (5 lb each side)
3 sets
8 reps
This always felt difficult. So I reduced weight to number 1 on the machine
4 sets
20 reps
Skipped

Day 2 – Bench Focus

Exercise 1Exercise 2Exercise 3Exercise 4Exercise 5
ExerciseBarbell Bench PressIncline Dumbbell Bench PressClose-grip Bench PressTriceps PushdownSide Bridge
Instructionsadd 5-10 pounds every week.Try to increase the weight as often as possibleAdd 5-10 pounds every weekAdd weight every week 
Sets/Reps5 sets, 5 reps2 sets, 8-10 reps3 sets, 5 reps4 sets, 12-15 reps4 sets, 30 sec (per side)
Week 15 lbs (2.5 lb each side)
5 sets
5 reps
10 lbs (5 lb each dumbbell)
2 sets
8 reps
5 lbs (2.5 lb each side)
3 sets
5 reps
Number 1 on the machine
4 Sets
15 reps
Skipped
Week 210 lbs (5 lb each side)
5 sets
5 reps
16 lbs (8 lb each dumbbell)
2 sets
8 reps
10 lbs (5 lb each side)
3 sets
5 reps
Number 2 on the machine
4 Sets
12 reps
2 sets – 30 secs each side completed
Week 315 lbs (7.5 lb each side)
5 sets
5 reps
16 lbs (8 lb each dumbbell)
2 sets
10 reps
15 lbs (7.5 lb each side)
3 sets
5 reps
Number 2 on the machine
4 Sets
15 reps
2 sets – 30 secs each side completed
Week 415 lbs (7.5 lb each side)
5 sets
5 reps
16 lbs (8 lb each dumbbell)
2 sets
10 reps
15 lbs (7.5 lb each side)
3 sets
5 reps
Number 3 on the machine
4 Sets
12 reps
2 sets – 30 secs each side completed

Day 3 – Deadlift Focus

Exercise 1Exercise 2Exercise 3Exercise 4Exercise 5
ExerciseBarbell DeadliftClose-grip Front Lat PulldownBack ExtensionBarbell CurlHanging Leg Raise
Instructionsadd 5-10 pounds every week.Try to add weight every week -it won’t always be possible add 5 pounds every week 
Sets/Reps5 sets, 5 reps3 sets, 8-10 reps3 sets, 10-15 reps5 sets, 5 reps4 sets, 8-10 reps
Week 15 lbs (2.5 lb each side)
5 sets
5 reps
Number 5 on the machine
3 sets
10 reps
0 lbs
3 sets
10 reps
10 lbs (5 lb each)
5 sets
5 reps
Skipped
Week 210 lbs (5 lb each side)
5 sets
5 reps
Number 6 on the machine
3 Sets
8 reps
0 lbs
3 sets
12 reps
0 lbs (increased to a bar)
5 sets
5 reps
Skipped
Week 315 lbs (7.5 lb each side)
5 sets
5 reps
Number 8?! on the machine
3 Sets
8 reps
0 lbs
3 sets
15 reps
0 lbs (increased to a bar)
5 sets
5 reps
Did lying leg raises instead
4 sets
8 reps
Week 420 lbs 10 lb each side)
5 sets
5 reps
Number 8 on the machine
3 Sets
10 reps
0 lbs
3 sets
15 reps
0 lbs
5 sets
5 reps
lying leg raises
4 sets
8 reps

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