https://liftvault.com/programs/power...eadsheet_KG_LB

8 Week version.

They have their own conversion which may or may not be accurate. Since this is suppose to be a PLing program, and some people may be focused on different rep ranges (8-12 BBer bros).

I don't know what the Set notation of 1+1F or +3R means.

I suppose I could have scrolled up and found that, but I'm lazy in my old age.

Interested to hear how it turns out, beesch.

This week will be rough sleep wise, but it's just one week. Overall, she has been awesome and rarely cries for a baby. She does occasionally sleep throughout the night also, but last night was up twice.

Thremp linked it above, I just made some minor modifications on it, mostly lowering DL and squat volume a little since I'm cutting and I don't think it makes sense to pull three times a week anyway. There is also a 16 week Calgary barbell program that I wanted to try but chose the 8 week since we will be moving back to the states in early August, and then going on a family vacation. I didn't want to do that mid program, and I can finish up the 8 week one before we leave. I'm not even sure I'm gonna finish it tbh tho, minor nagging injuries seem to be appearing and after reading some of the discussion with you and Evo, I think it might be good to take a break from heavy sq/DL for a bit. I will have a decent break for 5 days mid program when we go to Croatia for our last trip here.

I believe the 1F means back off sets (paired with RPE 9 usually), and the 3R means 3 repeat sets (normally paired with RPE 8 sets)

Welp, think I’m done with this program. Had lower back pain near the SI joint all last night and then it also felt irritated on the drive to the gym. I was hesitant to run this program now to begin with since I’m busy the next two months with moving back to the states, finishing up my masters, and dadding. Also recovery isn’t the same when my sleep isn’t consistent and in a caloric deficit. I’m gonna go back to push/pull/legs/arms split without any sq or DL for a couple weeks and see if my back gets better. Prob also do the McGill big 3 daily. The EVgoodlife (hopefully just for a few weeks)

June 20: arms

CGBP:
225x6
235x6
245x6

Db hammer curl:
40x10
45x10
50x10

Cable curl/rope pressdown:
4 sets each finishing w drop set

Preacher curl/KB skull crushers:
3 sets each

Cat/camel
Gluten bridge
McGill big 3

Ugh. Sorry for loc-ceboing you.

June 21: back

Cat/camel
Glute bridge
McGill big 3

Seal row:
145x10
165x10
175x8
Drop set: 175, 165, 145, 95

Wide grip pull ups:
10, 8, 8

HS row:
2.5p x10
3p x10
3.5p x8x2

Pulldowns:
140x10
160x10, 8

Cable row:
160x10x3

Straight arm pull down:
100x12x3

June 24: chest/back

Decided to superset some back stuff in on my push day since we leave for Croatia mid week and won't get to my pull workout.

cat/camel, McGill big 3, glute bridge (also did these over the weekend, trying to do several rounds daily)

bench:
225x3
245x3
260x3
275x3 @8.5/9
225x6x2

facepulls:
5x12

incline DB press:
90x8x3

Db chest supported row:
70x10x3

HS shoulder press:
2p x8x3

wide grip pullups:
3x8

pec fly:
160x10x3

back is feeling better but sometimes is irritated when sitting for long periods. Trying to walk frequently and be aware of sitting posture. Our trip this week will give me an idea of where it's at, since ill seated for long periods flying and driving.

June 25: legs

Workout was terrible bc it’s like 95 degrees in Germany today and no AC. Can’t wait to get back to ‘merica #1. We are hopefully moving back to the states August 1st. Lower back feeling better each day but gonna wait til after our trip to back squat or DL again

Cat/camel, McGill big 3, glute bridge

Landmine squat
Split squat
Hack squat
Unilateral hip thrust
Extensions
Curls

June 26: arms

Floor press:
225x5
245x5
255x5
205x10

Db hammer curl
Pressdowns
Cable Curls
Rope ext
Spider curl

Off for 5-6 days

July 3: chest/shoulders

Back from Croatia. Didn’t work out all week but did a ton of walking/hiking so weigh about the same. Good news is my lower back felt great and never bothered me despite flying and driving all over the place in Croatia. We went up to plitvice national park, which is one of the most beautiful places I’ve ever been. Hundreds of waterfalls, beautiful lakes, would highly recommend. We hiked one day for 7-8 hours and didn’t even see half the park. Prob gonna start to sq/DL again soon and see how back responds

Band pullaparts/facepulls

Bench:
225x8x3

Incline DB:
90x8x3

Pec fly:
160x10x3

HS shoulder press:
2p x8x3

Lateral raise:
3x12 + drop set

July 4: back

Bent over BB row:
185x6
205x6
225x6
245x6
225x6

Think 245 is the heaviest I’ve done with these but they start to get ugly at that weight

Pull-ups:
3x10

Meadows row:
70x8
80x8
90x8

Pull down:
140x10
160x10
160x8

Cable row/straight arm pull down:
Superset these since I was short on time. 3x10 each

July 5: legs

First time squatting in a couple weeks, wasn’t too bad. Kept the RDLs light first session back

Squat:
275x6
315x6
335x6
345x6

RDL:
225x8x3

Leg press
Leg ext
Leg curl

July 6: arms

CGBP:
205x10x3

Db hammer curl
Rope press
Cable curl
Db rollbacks
Spider curl

Pretty bad DOMS in legs and hips

July 8: back

Sumo DL:
455x1 @sub 6, moved fast
495x1 @7.5/8 happy with how this felt after some time off
405x5x3

Bent over row:
225x8x3

Lat pull down
Cable row
Straight arm pull down

July 9: chest/shoulders

Bench:
275x1
290x1 @8.5
225x5
245x5
255x5

Incline dB:
90x8x3

Pec fly:
3x10

Db shoulder press:
50x8
60x8
65x8

Lateral raise
Facepulls

How has it been traveling with your baby? My wife and I have put traveling on hold if it involves flying until our baby is a year old. If we do something a car’s ride away, we feel like it will be no different than it is at home. Another perspective would definitely help.

It’s gone great. We have done one big road trip and one flight. When she was around 3 months we did a road trip to Lucerne, Switzerland and lake come Italy. She slept in the car like 90% of the trip. The Croatia trip was her first time flying and she didn’t cry at all. My wife got here these headphones that are supposed to help and she fed her during takeoff and landing. I think under normal circumstances we might wait longer to travel but we fly back to the states in July 30th, so these were our last two trips while in Germany. I don’t think you need to wait a full year, but it depends how fussy your baby is. I’d start with road trips, and if all goes well, I wouldn’t avoid flying if you want to travel.

+1 to all that.

Mine were pretty comfortable with air travel; we flew multiple times in the first year they were alive, with no issues. A well rested kid that either eats or has something to suck on during takeoff/landing (to equalize ear pressure) has been fine ime.

July 10: 25 min run

July 11: legs

Pretty quick workout since I was short on time. After RDLs I started to do leg press but was getting a weird pain in my right knee so I just called it there. Hips were also tight squatting, prob shouldn’t have run for the first time in a while the day before. Lol OLDS

Squat:
315x5
340x5
365x5

RDL:
225x8
245x8
265x8

July 12: arms

Red SS bench:
275x3
295x3
315x3
275x6
225x16

Db hammer curl
Rope press
Cable curl
Db rollbacks
Spider curl

July 13: basketball/core work

July 15: back

Rack pulls (knee height):
405x5
455x5
495x5
545x5 PR

kinda a dumb PR, but I’ll take what I can get when cutting

Db row:
100x10x3

Pulldowns:
160x8x3

Machine row: 3x10

Cable row/straight arm Pullldown superset:
3x10-12 each

July 17: chest/shoulders

Incline BB:
185x6
195x6
205x6
215x5 didn’t attempt a 6th, was already at 9.5
135x20

Db chest press:
80x8
90x8
100x8
70x15

Pec fly:
150x10x3

HS shoulder press:
200x6x3
110x15

Lateral raise
Rear delt

July 18:legs

Rough workout, haven’t slept much last two nights. We have started the process of moving back to the states so currently staying with a friend and sleeping on an air mattress. Sleep and diet will prob be all over the place for the next week or two til we fly out.

HBBS:
275x8
295x8
315x8

RDL:
275x6
295x6
315x6

Leg press
Unilateral hip thrusters
Leg ext
Leg curl

July 19:
Basketball and core work

July 21: arms

Floor press:
225x10x3

Hammer curl
Pressdown
Cable curl
Rope ext
Machine curl