Workout Progress [Spreadsheet]

Here's a spreadsheet documenting my progress on the big 5 lifts:

  1. Squat
  2. Press (aka military press, standing overhead press)
  3. Bench Press
  4. Deadlift
  5. Power Clean

  • Rhonda

    John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.

  • Rhonda

    John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.

  • Rhonda

    John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.

  • Rhonda

    John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.

  • Rhonda

    John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.

  • Rhonda

    John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.