HomeSri Lanka CricketPowerlifting and Crossfit??? .... WTF???

Powerlifting and Crossfit??? …. WTF???


simply turned 40. Huge milestone. You make summaries, evaluations, new objectives, new plans. Your physique is totally different. Mindset is totally different, objectives change.

Once I was 20, I needed to be sturdy and jacked. Hell, once I was 30, I nonetheless needed to be sturdy and jacked. Now, when I’m 40, have two children for whom I really feel vastly accountable and should be in prime form to run my firm, I need to be sturdy, jacked, match and wholesome.

However how the fuck are you able to mix powerlifting and crossfit? It is like porsche and John Deere tractor …

Nope, not like this …

Like that:

So, how on earth do you mix it? Deal with the advantages. Take out the perfect and depart the crap.

What can you’re taking from powerlifting?
Greatest: fundamental actions, low-medium reps, a number of units, a number of instances per week.
Crap: conditioning, normal health, mobility

What can you’re taking from crossfit?
Greatest: Train sequences with virtually zero relaxation between units, excessive reps, metabolic conditioning, tons of variations.
Crap: high-rep olympic lifts, typically lack of energy programing

Thus far I have been doing it for six months, my energy is identical as earlier than and on some lifts I hit new PR’s, conditioning enchancment is thru the roof and yep, you guessed it, I misplaced 6kg (13lbs) of fats and received considerably leaner. I used to be 102kg, now I’m right down to 96kg.

Is that this excellent coaching? I do not know and I do not care. I nonetheless can construct energy, enhance conditioning and I’m extra jacked than ever. Thus far, it’s working.

Listed here are some typical coaching periods as of late …

squat: 5 units of 5
bench press: 5 units of 8
3 rounds of:
seated DB presses
15 reps, 15 reps, 15 reps
incline sit-ups
30 reps, 30 reps, 30 reps
rope jumps
200, 200, 200

(1 spherical could be: 15 reps of shoulder presses adopted by 30 incline sit-ups adopted by 200 rope jumps; no relaxation between workout routines, 3 min relaxation between rounds)


entrance squat: 4 units of 4
overhead press: 5 units of 8, hypertrophy set 15+
3 rounds of:
heavy-as-fuck T-bar rows
8, 8, 8
KB swing
50, 50, 50
rope jumps
200, 200, 200


standard deadlift: 5 units of three
flooring press: 5 units of 8, hypertrophy set 20+
3 rounds of:
rope jumps
150, 200, 250
leg press heavy
50, 50, 50
rope jumps
150, 200, 250


squat: 5 units of 4, hypertrophy set 15+
sumo deadlift: 5 units of 5
3 rounds of:
30, 30, 30
dumbbell thrusters
20, 20, 20
4 min, 4 min, 4 min

Infinite variations, you retain your powerlifting programming and are getting stronger plus you get extra jacked and far more match. Works for me. Give it shot 😉



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