IRON RITUAL
MARISSA · POWERLIFTING
Up next · current week
Week 3 · Session A
Squat strength · bench volume · deadlift practice
The road to December 24
Twelve weeks. One stronger total.
Week 03 / Oct 16–Oct 22
Build volume
Finish the first block with two strong work sets, without grinding.
—/2
Evidence → next step
Where the big three stand.
Showing results through Week 3. Next targets use saved results available now and may change as more sets are logged.
The long view
See the climb. Understand the recovery.
Primary work-set loads in lb. Volume and technique sets stay in the cards above.
Week 4: deload. Less work to recover.
Weeks 11–12: taper. Arrive rested. No week-12 deadlift.
Exact weekly targets & results
Original targets show the intended build. The workout cards and next-target cards adjust from saved results. A higher weight at fewer reps alone does not prove improved strength.
| Week | Original primary plan | Logged primary sets |
|---|---|---|
| 1 Confirm the baseline | 125 lb · 2 × 5 | Not logged |
| 2 Build volume | 130 lb · 2 × 5 | Not logged |
| 3 Build volume | 135 lb · 2 × 5 | Not logged |
| 4 Deload | 110 lb · 1 × 5 | Not logged |
| 5 Build strength | 140 lb · 2 × 4 | Not logged |
| 6 Build strength | 145 lb · 2 × 4 | Not logged |
| 7 Build strength | 150 lb · 2 × 3 | Not logged |
| 8 Competition triples | 155 lb · 2 × 3 | Not logged |
| 9 Controlled singles | 165 lb · 1 × 1 | Not logged |
| 10 Peak practice | 170 lb · 1 × 1 | Not logged |
| 11 Taper + opener rehearsal | 165 lb · 1 × 1 | Not logged |
| 12 Meet week | 95 lb · 1 × 2 | Not logged |
The destination
A total we earn, one week at a time.
Provisional goals. Review the baseline in Week 1, competition triples in Week 8, and singles in Week 10.
Build a total
245 kg540 lb totalPrimary goal
260 kg573 lb totalStretch if earned
275 kg606 lb totalMeet attempts & recovery plan
Provisional openers: 75 / 55 / 100 kg for squat / bench / deadlift. Use only loads demonstrated cleanly at about RPE 7–7.5 in rehearsal. Successful openers lead toward 80 / 60 / 107.5 kg for seconds; choose thirds from speed and technique. Repeat a missed opener. Confirm federation rules and commands when the meet is booked.
Required sessions are normally spaced 2–3 days apart; Session C is optional light practice. Rest 3–4 minutes for main lifts. In Week 12, complete the one light squat/bench primer 5–6 days before the meet.
Weeks 1–8: optional 6–8-minute easy bike finish; skip it if recovery suffers. Weeks 9–12: no hard finishers. No forced reps or deliberate weight cut during this build.
Historical source check, Oct 1: squat 155×2 (Aug 11; depth to confirm), bench 115×3 (Sep 29; pause to confirm), deadlift 185×4 (Aug 27). Undated 205×4×2 is not a verified current baseline.
Taper evidence: reduce volume over 1–2 weeks