T Nation

531 for Powerlifters Template


#1

so I modified the meet prep template a little from the 5/3/1 for power lifters template and plan on running this for awhile after the meet. I like the singles thrown in and also like some of the volume work I think this works for all of it.....
for the most part it is

3 week with max number of reps on the 3rd set plus a single at 85% of actual max
5 week with max number of reps
5/3/1 week with only those reps and a single at 90% and 95% OF actual max.
deload week

hoping I like this as I seem to crave the heavy stuff and it does so much for my confidence that its not even funny..

tell me what you think...


#2

Are those percentages based on an actual max lift you've hit or are they based on the training max?


#3

^ X 2


#4

they are based off of my actual maxes here is an example of week one bench

Bench training max 230 actual 255
80% x3 185
85% x 3 200
90% x 3 or more 210
90%x1 230

5/3/1 week
75% x 5 175
85% x 3 200
95% x 1 220
90% x1 230
95%x1 245