Written by Greg Panora
My last training cycle I really rethought what I was doing. I decided to really simplify what I was doing and keep what I know works. I knew I really liked training 4 days a week and my current schedule was really only covering three days since I rotate squats and deadlifts every week and bench twice a week (Im still looking for a program where I bench 4 days a week). What I decided to do is make a day where I make a non powerlifting strength goal and also use it as a day to bring up one of the lifts.
Last training cycle I decided to bring up my cardio via prowler work and also bring up leg strength. Both of these were pretty simple because they both sucked pretty bad. My first month of prowler work I found myself laying in a pile of sweat and self hatred. However, a few months later I was keeping up with my girlfriend who may have just done a WOD before. However, I wasn’t vomiting like an a hole like at the beginning . I also hit leg presses, GHD’s and air squats. This all resulted in a 25 pound contest PR which I’m realizing is the equivalent of a 200 pound geared squat PR. I’m just saying raw squats move much much slower. This is not a shot at either side so shut up.
I’ve realized that over my year in competing raw my deadlift has rose a whopping 5 pounds. I also realized that its completely my fault. The powerlifts are like life, everything usually doesn’t go great at the same time. I ignored my deadlift because its always been there and then it wasn’t. I still trained it but not as hard as my squat. This cycle is called Operation 800 again. I also want to bang out 25 pullups straight. My 4th day is going to consist of light goodmornings, weighted back extensions, pullups, and leg presses. Everything is going to consist of 25-50 reps and be done quickly. It might take some time to get back to 800, but I think this is a good start.
Greg Panora is a certified legend in the sport of Powerlifting. The former World Record Holder (and current American Record Holder) with a 2630 total (Multiply) in the 242 weight class, Panora now has his sights set on breaking the 242 raw total world record and is off to a strong start already having recorded a 500 raw bench and 750 raw deadlift. Greg coaches powerlifting at Crossfit Casco Bay in Portland, Maine. Facebook
