T Nation

Modified 10 Day Split for Powerliftng


#1

Hey guys, I apologise in advance for the super long post. But was just hoping if any of you get a few minutes you could give some critique on my split.

Main changes: instead of doing 3 mini cycles of 3 lifts ill be incorporating 5 lifts (bench, squat, deadlift, decline press, sghp) meaning rather than 12 days or so mine will run over 18 (5 on, 1 off, repeated 3 times). My mini cycles are going to go 1RM, 2RM, 3RM rather than 1RM, 3RM, 6RM as this will work better for powerlifting i believe.

Every workout ill be performing: 4 sets of 5 of an explosive movement (jump squats or MB throws), pull-ups at low intensity, 50 BW tricep extensions (triceps are a big weakness for me) and also 3 rounds of carries as per CTs latest instructions.

Ill also being doing some front squats on all non-pressing days as quads are a weakness also.

So here is the whole cycle (again im sorry for the amount of info):

Day 1 - Bench Press
Bench Press - 1RM Ramp
Bench from pins above sticking point - 1RM Ramp
Bench lockout - 1RM Ramp
Bench Press density work (10 reps @ 90% quick as possible, max reps in 5 mins @ 80%)

Day 2 - Squat
Squat - 1RM Ramp
Box Squat (just above parallel) - 1RM Ramp
Squat Density Work
Front Squat - 3 sets of 5

Day 3 - SGHP
SGHP from blocks - 1RM Ramp
SG Chinese Pull - 1RM Ramp
SGLP - 1RM Ramp
Front Squats - 3 sets of 2
Barbell Row - 3 sets of 6

Day 4 - Decline Press from pins
Decline Press from pins (just above chest) - 1RM Ramp
DP from just above sticking point - 1RM Ramp
DP lockout - 1RM Ramp
Incline DB Squeeze Press - 5 sets of 5

Day 5 - Deadlift
Deadlift - 1RM Ramp
DL from below knee - 1RM Ramp
DL from above knee - 1RM Ramp
Front Squat - 3 sets of 3

Day 6 - Bench
BP - 2RM Ramp, 8 sets of 2 @ 90%, density work

Day 7 - Squat
Squat - 2RM Ramp, 6 sets of 2 @ 90%, density work
Front Squat - 3 sets of 3

Day 8 - SGHP
SGHP - 2RM Ramp, 8 sets of 2 @ 90%
Front Squat - 3 sets of 2
Barbell Rows - 3 sets of 8

Day 9 - Decline Press
DP - 2RM Ramp, 8 sets of 2 @ 90%
Incline Press - 4 sets of 2 @ 75%
Military Press - 3 sets of 5

Day 10 - Deadlift
DL - 2RM Ramp, 6 sets of 2 @ 90%, density work
Front Squat - 3 sets of 3

Day 11 - Bench
BP - 3RM Ramp, 4 sets of 3 @ 90%, density work

Day 12 - Squat
Squat - 3RM Ramp, 4 sets of 3 @ 90%, density work
Front Squat - 3 sets of 3

Day 13 - SGHP
SGHP - 3RM Ramp, 6 sets of 3 @ 90%
Front Squat - 3 sets of 2
BB rows - 3 sets of 10

Day 14 - Decline Press
DP - 3RM Ramp, 4 sets of 3 @ 90%
DB Incline Squeeze Press - 4 sets of 3
Military Press - 3 sets of 5

Day 15 - Deadlift
DL - 3RM Ramp, 4 sets of 3 @ 90%, density work
Front Squat - 3 sets of 3

Im sorry if thats not laid out clearly. But anyone who has a few minutes and can provide some feedback would be extremely helpful.

The density work is intended to give me extra practice with higher weights on the 3 power lifts. On the other 2 days ive replaced the density work with an accessory exercise for what a weakness.

Thank you in advance :slight_smile: