T Nation

Power Look Program Questions


#1

Hey CT,

Just have a couple of questions on the ‘Complete Power Look Program’

  1. For the main lifts I use a belt for the front squat and deadlifts, on the assistance exercises for these main lifts should I use a belt or not use a belt?

  2. I want to implement high pulls and power cleans into the program on deadlift day, how would I go about this?

  3. Which weekly schedule works better?

Day 1- Bench

Day 2 – Double Stimulation (light pump work, arms core)

Day 3 - Squat

Day 4 - OFF

Day 5 - Push press

Day 6 - Deadlift

Day 7 – OFF

Or

Day 1- Bench

Day 2 – Squat

Day 3 - OFF

Day 4 - Push press

Day 5 - Double Stimulation (light pump work, arms core)

Day 6 - Deadlift

Day 7 – OFF

Not sure if its best to have days off before and after deadlift day, how would that work?

  1. After we have completed the program you have suggested to take roughly 3-4 weeks off before cycling the program again and recommend to do more hypertrophy work. Could you outline how this hypertrophy work would look like for a 3 – 4 weeks period?

Thanks a lot for the help appreciate it


#2

Actually I would only use the belt when going to 85% or more, get that core stronger. On the assistance work, if you go to 85% or more, use one if you want.


#3

Then they have to become your assistance lifts. You can't just add stuff to an already high volume, demanding program.


#4

None, drop the double stimulation. The program is already very stressful, don't add stuff in.


#5

I've written plenty of stuff on hypertrophy. Understand that my job is writing programs and coaching. I can't jut write down program for everybody who asks, within a week I would have 100 demands.


#6

Hey CT,

Ok great understood, I’ll follow the program how it is

Just a few more questions:

1.
In regards of organising 2 cycles for lower body main lifts, I was thinking in cycle 1 doing the front squats and deadlift and for cycle 2 after a 4 week break doing back squats and power cleans.

With this power clean example you have provided:

‘Well in that case the deadlift
(clean deadlift) would be one of the assistance list. Power clean from hang,
power clean from blocks. Clean pull from hang, clean pull from blocks, paused
clean...’

For example:
Phase 1: Power clean paused just above knees / Romanian deadlift

Phase 2: Power clean hang / Clean pull blocks

Phase 3: Clean deadlift / Clean pull hang

Should I just follow the same set/ rep provided in each phase?

Will this progression of exercises between cycles work well?

2.
Is the weekly plan sufficient?
Day 1- Bench
Day 2 – Front Squat
Day 3 - OFF
Day 4 - Push press
Day 5 - OFF
Day 6 – Deadlift (deadlift on Saturday)
Day 7 - OFF

Or is this overall a better fit
Day 1- Front Squat
Day 2 –Bench
Day 3 - OFF
Day 4 - Deadlift
Day 5 - OFF
Day 6 – Push press
Day 7 – OFF

Happy with either option

3.
Sorry for the confusion on the hypertrophy work for a 3 – 4 week period. I meant just an indication of a weekly structure that would be best Eg. Upper/lower, Pull Push Legs, 1 or 2 muscle groups per session
traditional bodybuilding style?

Thanks again for the help, cant wait to start next week!


#7

Monday: chest and back
Tuesday: legs (quads)
Wednesday: off
Thursday: shoulders and arms
Friday: off
Saturday: posterior chain and back
Sunday: off


#8

The olympic liifts do not work with the progression model in the power look. It only works for slow speed lifts, not lifts reliant on acceleration and technique.


#9

I assume you mean as assistance work. Go with:
PHASE 1: 3-5 reps for explosive lift/ 6-8 for slow speed strength...4 sets
PHASE 2: 2-4 reps for explosive lift/ 4-6 for slow speed strength... 4 sets
PHASE 3: 1-2 reps for explosive lift/ 3-5 for slow speed strength... 2 sets


#10

Ok great Ill implement that explosive lifts plan into the next cycle.

And just finally which weekly setup is better:
Day 1- Bench
Day 2 – Front Squat
Day 3 - OFF
Day 4 - Push press
Day 5 - OFF
Day 6 – Deadlift (deadlift on Saturday)
Day 7 - OFF

Or is this overall a better fit
Day 1- Front Squat
Day 2 –Bench
Day 3 - OFF
Day 4 - Deadlift
Day 5 - OFF
Day 6 – Push press
Day 7 – OFF

Thanks again for the help, pumped to get started