T Nation

16-Week Powerlifting Program


#1

For anyone interested in powerlifting or competing in powerlifting here is a
16-week program I desinged for my 17 year old son.

He will be competing in the:
2010 Europa Sports Expo
APF Single Ply
Powerlifting & Bench Press Nationals
April 29th & 30th, 2011

We're hoping for him to break four records in the 16-17, 165 lb. class for the Squat, Bench Press, Deadlift and Total.

He'll be shooting for a:
515-525 lb. Squat
310-315 lb. Bench Press
575-600 lb. Deadlift
1400-1440 lb. Total

If any CrossFitters live in Florida and have the opportunity to come to the event it will be held at the Orange County Convention Center in Orlando.

They'll have powerlifting meets, strongman competitions, MMA fights & expo's., body building, women's figure, bikini competitions, car shows and much more. This will be our third time competing in this show.

Hope to see everyone there!

BIG D's 16 Week Powerlifting Program
(Please modify and adjust weights as needed for personal use)

Week 1:
Day 1.: Back Squats 70%- 5 x 185 lbs., 5 x 225 lbs., 3 x 255, 2 x 285,
(3 sets x 8 reps x 330 lbs.) rest 3-5 min.
Lunges Weighted- 3 x 30 yrds walking (195 lbs.)
Weighted Double Rope Pull Ups- 4 x 8 (10 lbs., 25 lbs., 25 lbs., 35 lbs.)
DB Rows- 10, 8, 6, 4 each side (70 lbs., 80 lbs., 90 lbs., 100 lbs.)

Day 2.: Bench Press 70%- 12 x 135, 10 x 155, 8 x 185,
(3 sets x 8 reps x 200 lbs.) (rest 3-4 min.)
Shoulder Press 70%- 165 lbs. x 60 sec. x 3 sets max reps (rest 4-5 min.)
Kettlebell Swings- 3 x 60 sec. x 70 lbs. max reps (rest 3-4 min.)

Day 3.: Deadlift 70%- 5 x 185, 5 x 225 lbs., 5 x 275, 5 x 300, 3 x 340,
(3 sets x 8 reps x 370 lbs.) rest 3-5 min.
Rack Pulls from knee height- 5 x 350, 5 x 400, 3 x 450, 3 x 500, 2 x 550
Yoke Carry Down & Back- 315, 415, 515 x 2 sets for best time
GHD Hypers w/Knee Flexion- 3 x 10
GHD Sit-Ups- 3 x 20

Week 2:
Day 1: Front Squats 75%- 5 x 95, 5 x 135, 3 x 185, 2 x 195
(5 sets x 5 reps x 225 lbs.) (rest 3 min.)
Box Step Ups Weighted- 10 x 95, 8 x 135, 6 x 185, 4 x 200 each leg
Pull Ups- 4 x 10 x 45 lbs.
Sled Rope Pulls Hand Over Hand- 5 x 20 feet x 300 lbs. (rest 3-4 min.)
Zercher Yoke Carry 50 feet 215, 265, 315, 315

Day 2: Bench Press 75%- 5 x 135, 3 x 185, 2 x 195 (5 sets x 5 reps x 215 lbs.) (rest 3 min.)
Band Push Press: Purple Band x 10, 65 + Band x 8, 95 + Band x 6, 135 + Band x 4
Weighted Dips 6 sets of 5 reps HEAVY (45 lbs., 70 lbs., 90 lbs., 100 lbs., 115 lbs.)
DB Lateral Shoulder Raises- 4 x 10 (20 lbs., 20 lbs., 25 lbs., 30 lbs.)
DB Rear Delt Raises- 3 x 10 (15 lbs., 17.5 lbs., 20 lbs.)

Day 3: Sumo Deadlift 75%- 5 x 225, 5 x 255, 5 x 285, 3 x 325, 3 x 355, 3 x 375,
(5 sets x 5 reps x 400 lbs.) (rest 3-4 min.)
Stones Lifts- 200, 220, 240 lbs. x 3 sets each (rest 4-5 min.)
Truck Push 100 feet x 4 sets best time each round (rest 4-5 min.)

Week 3:
Day 1: Back Squats 80%- 5 x 185, 5 x 225, 5 x 255, 3 x 285, 3 x 320, 3 x 350,
(4 x 4 x 380) (rest 3-4 min.)
3 x 20 Pull Ups weighted vests
40 lb. Vest Weighted Plyo Box Jumps from smallest to largest
(12â??, 18â??, 24â??, 36â??, 40â??)- 4 sets
Kettlebell Plank Rows (Renegade Rows)- 10 x 35 lb., 10 x 40 lb.,
10 x 45 lbs. each arm (rest 2 min.)

Day 2: Bench Press w/Bands: Purple Band x 10, 65 + Band x 8, 95 + Band x 6,
135 + Band x 4
Weighted Dips 6 sets of 5 reps HEAVY (45 lbs., 70 lbs., 90 lbs., 100 lbs., 115 lbs.)
Clean N Jerk-185 lb. x 3 reps x 4 sets (rest 3-5 min.)
BB Trap Shrugs x 15, 10, 8, 5 HEAVY
DB Front Shoulder Raises- 3 x 10 (rest 2 min.)

Day 3: Sumo Deadlift 80%- 5 x 225, 5 x 255, 5 x 285, 3 x 325, 3 x 365, 3 x 385,
(4 sets x 4 reps x 420 lbs.) (rest 3-4 min.)
Yoke OH Carry Down & Back- 215, 235, 255, 265, (275 x 2 sets for best time)
BB SDLHP 2 x 6, 2 x 5, 2 x 4 HEAVY
GHD Hypers w/Knee Flexion 4 x 10
MB Trunk Rotations 3 x 20 each side

Week 4:
Day 1: Front Squat with Bands: Purple Band x 10, 135 + Band x 8, 185 + Band x 6, 225 + Band x 4, 275 + Band x 2 x 2
Pull Ups 4 x 10 with vests (40 lbs.)
Box Step Ups 10, 8, 6, 4, 2 HEAVY each leg (rest 2-3 min.)
Heavy DB Rows 4 x 8 each side (rest 3 min.) (70 lbs., 75 lbs., 80 lbs., 85 lbs.)

Day 2: Bench Press 85%- 5 x 135, 5 x 185, 3 x 225, (5 x 3 x 245) (rest 2-3 min.)
Push Jerk 85%- 135 x 5, 185 x 4, 225 x 3, 255 x 3 x 3 sets (rest 3-5 min.)
Hang Cleans- 5 x 5 x 135, 145, 155, 165, 175, 185
KB Swings Single Arm Alternating- 3 x 10 each arm x 50-70 lb. (rest 3 min)

Day 3: Sumo Deadlift 85%- 5 x 185, 5 x 225, 3 x 275, 3 x 300, 3 x 345, 2 x 375,
2 x 400, (5 x 3 x 445) (rest 3-5 min.)
Hex Bar Famers Carry Down & Back- 180, 220, 260, 300 (rest 3-5 min.)
Rack Pulls from Knee Height- 350, 400, 450, 500, 550, 575 x 3 reps each
Knees to Elbows 3 x 20
GHD Hypers w/Knee Flexion 2 x 10

Week 5:
Day 1: Back Squats 90%- 5 x 185, 4 x 225, 3 x 255, 3 x 285, 3 x 300, 2 x 340,
1 x 360, 1 x 385, 1 x 400, (4 x 2 x 430) (rest 3-5 min)
BB Overhead Lunges- 3 x 10 each leg (rest 2 min.)
Weighted Double Rope Pull Ups- 5 x 6 Heavy (rest 3-4 min.)
(45 lbs., 55 lbs., 60 lbs., 70 lbs., 75 lbs.)
DB Rows 5 x 6 Heavy (rest 3-4 min.) (75 lbs., 80 lbs., 85 lbs., 90 lbs., 95 lbs.)

Day 2: Bench Press 90%- 8 x 135, 5 x 185, 5 x 205, 4 x 215, 3 x 225, (4 x 2 x 255) (rest 3-5 min)
Incline Bench Press w/Bands: Purple Band x 10, 65 + Band x 8, 95 + Band x 6,
135 + Band x 4
Weighted Dips 10 x 3-4 reps HEAVY (90 lbs., 115, 135 for remaining sets)
Lateral DB Shoulder Raises- 5 x 10 (rest 2-3 min)
(25 lbs., 25 lbs., 30 lbs., 30 lbs., 35 lbs.)

Day 3: Sumo Deadlift 90%- 5 x 185, 5 x 225, 5 x 275, 3 x 300, 3 x 350, 3 x 375,
2 x 400, 2 x 450, (4 x 2 x 475) (rest 3-5 min.)
Stones- 200, 220, 240, 260 x 3 sets each (rest 5 min)
Yoke Carry- 215, 315, 365, 415, 465, 515, 565 x 2 sets
Knees to Elbows 2 x 20
MB Trunk Rotations 2 x 20 each side
GHD Sit Ups w/Knee Flexion weighted 2 x 20

Week 6:
Day 1: Back Squats 95%- 5 x 135, 5 x 185, 5 x 225, 3 x 250, 3 x 295, 2 x 325,
2 x 350, 1 x 380, 1 x 400, 1 x 425, (4 x 4 x 450) (rest 3-4 min.)
3 x 20 Pull Ups weighted vests (40 lbs.)
Weighted Vests Plyo Box Jumps (Smallest to largest)- 4 sets
Kettlebell Plank Rows (Renegade Rows)- 10 x 35 lb., 10 x 40 lb.,
10 x 45 lbs. each arm (rest 2 min.)

Day 2: Bench Press: 95%- 5 x 135, 5 x 185, 5 x 205, 3 x 215, 3 x 230, 3 x 250,
(4 x 2 x 270) (rest 3-4 min.)
Clean N Jerk-185 lb. x 3 reps x 4 sets (rest 3-5 min.)
BB Trap Shrugs x 15, 10, 8, 5 HEAVY (245 lbs., 265 lbs., 285 lbs., 300 lbs.)
Weighted Dips 10 sets of 2-4 reps HEAVY (90 lbs., 115, 135 for remaining sets)
DB Front Shoulder Raises- 3 x 10 (rest 2 min.) 30 lbs.

Day 3: Sumo Deadlift 95%- 5 x 185, 5 x 225, 4 x 250, 3 x 275, 3 x 300, 3 x 350,
2 x 375, 2 x 400, 1 x 450, 1 x 475, (4 sets x 2 reps x 500 lbs.) (rest 3-4 min.)
Yoke OH Carry 120 feet- 215, 235, 255, 265, 275 x 2 sets for best time
BB SDLHP 2 x 6 x 135, 2 x 5 x 185, 2 x 4 x 225, 2 x 2 x 245 HEAVY
GHD Hypers w/Knee Flexion 4 x 10
MB Trunk Rotations 3 x 20 each side

Week 7:
Day 1: Front Squat with Bands: Purple Band x 10, 145 + Band x 8, 195 + Band x 6, 235 + Band x 4, 285 + Band x 2 x 2
Pull Ups 5 x 10 with vests 40 lbs.
Box Step Ups 10 x 95, 8 x 135, 6 x 185, 4 x 200, 2 x 215 HEAVY each leg
(rest 2-3 min.)
Heavy DB Rows 4 x 8 each side (rest 3 min.) (80 lbs., 85 lbs., 90 lbs., 95 lbs.)

Day 2: Bench Press 65%- 10 x 135, 5 x 10 x 185 (rest 2-3 min.)
Strict Shoulder Press 65%- 10 x 65, 10 x 95, 3 x 10 x 125 (rest 3-5 min.)
Hang Cleans- 6 x 5 x 135, 145, 155, 165, 175, 185 (rest 3-5 min.)
KB Swings Single Arm Alternating- 3 x 10 each arm x 50-70 lb. (rest 3 min)

Day 3: Sumo Deadlift 65%- 5 x 185, 5 x 225, 5 x 275, 5 x 300, 5 x 10 x 340
(rest 3-5 min.)
Yoke OH Carry 120 feet- 215, 245, 265, 275, 285 x 2 sets for best time
Snatch- 5 x 65, 3 x 95, 3 x 115, 2 x 2 x 135
Knees to Elbows 3 x 20
GHD Hypers w/Knee Flexion 2 x 10

Week 8:
Day 1: Back Squat PR Test (Rest 2-5 min. between sets)
135 x 3, 185 x 3, 225 x 3, 275 x 3, 315 x 2, 350 x 2, 400 x 1, 425 x 1, 450 x 1,
475 x 1, 485 x 1 New PR Goal

Day 2: Bench Press PR Test (Rest 2-5 min. between sets)
135 x 3, 155 x 2, 185 x 2, 200 x 1, 225 x 1, 250 x 1,
275 x 1, 295 x 1 New PR Goal

Day 3: Sumo Deadlift PR Test (Rest 2-5 min. between sets)
3 x 135, 3 x 225, 3 x 275, 300 x 3, 350 x 2, 375 x 1, 400 x 1, 420 x 1, 450 x 1,
475 x 1, 500 x 1, 525 x 1, 545 x 1 New PR Goal

1325 Total Goal @ 160 - 165 lbs. B.W.

REPEAT WEEKS 1-8 FOR (WEEKS 9-16) ADD 5 - 10 lbs TO ALL LIFTS

Designed by: Jeremy Barnett


#2

Looks like it would be a very good strongman training routine.


#3

My son does strongman, powerlifting & Olympic Lifting so this has worked well for him in the past.


#4

Why did you put all of the "explosive exercises" 3rd or 4th on the exercise order?

Why do you have squat variations but only change the percentages on bench and deadlift?

With the above question, why did you chose those squat variations?

Where did you get the "add 5-10lbs" the second time through? What do you do if the weights are the same or go down?


#5

Reply: 5-10 lbs. is not set in stone. Simply a goal to work towards the next 8-weeks.


#6

Nice looking routine, Jeremy! I'm sure he will kick butt. Hope Crossfit is doing well - I miss it you know!
Someday....
Joann


#7

Thanks Joann. Hope you've been doing well. How's your lifting going? Doing any competitions?

Have a Merry Christmas! Stop by and say hi some time soon.


#8

this is way to much work than is needed, a 3 day routine focusing on the 3 lifts one a day is plenty,


#9

Everyone has a routine that works for them. This has worked for him in the past very well. Powerlifting is not his only focus. He also trains for olympic lifting and strongman. This is why we have other movements in the routine as well.


#10

Thanks Joann. Hope you've been doing well. How's your lifting going? Doing any competitions?

Have a Merry Christmas! Stop by and say hi some time soon.[/quote]

I'm working to get ready for RAW Unity in January. It's so much fun (as you know!) Thanks for getting me started.


#11

I'm working to get ready for RAW Unity in January. It's so much fun (as you know!) Thanks for getting me started. [/quote]

You're welcome and I wish you the best of luck at your meet. Send me your results. Can't wait to see how you do.