Powerlift Program

Bigger Stronger Leaner Powerlifting & Strength Sports
1

My log can be found here, last 2 month of training.
http://www.T-Nation.com/tmagnum/readTopic.do?id=2285550

Im a competing powerlifter in IPF in Denmark.

My best lift raw
160/120/172.5 (352.7/264.5/380.2)

Equipped (in meet)
230/175/190 (507/385.8/418.8)

In raw squat I have a great weakness, my upper body tilts forward when I get deep with decent weight.

Btw, I have bench meet 23 august. Full meet 4. october

More edit: Im thinking about doing the Russian squat cyclus for six weeks, on the squat days, link:

Then going back to doing the below, and thinking about adding equipment on the heavy day.

My programme looks like this at the moment:

Monday
Bench - Shirt day
Light front squat
ROW variation - Chest supported Rows
Abs
Triceps - Bench Lockouts

Tuesday
Squat - 5x5’ish, 3x5 at topweight
Light press - dips
Glute Ham raises
Side laterals
1 set Chins
curls
Facepulls

Wedneysday
Olympic lifts day - Light weights
OH-SQ 6x6
Snatch from blocks 4x4 + 3x3
Powerclean + Frontsquat 4+4x4, 3+3x3

Thursday
Bench medium day, 5x5
Light DL - Speed work. 8x3@60to70%ish
ROW variation - Pulldown to chest
Triceps - Triceps pushdown
Abs

Friday
Squat - Heavy, going for for 1, 2 or 3 rep PR
Light press - Incline DB press
Glute Ham raises
Side laterals
1 set chins
curls
facepulls

Saturday
Bench - Heavy, going for for 1, 2 or 3 rep PR
Light Fronts squat
ROW variation - DB rows
Triceps - speed bench 8x3
Abs

Sunday
Deadlift - Heavy, going for for 1, 2 or 3 rep PR
Light press - Standing One arm press
Glute Ham raises
Side laterals
1 set chins
Curls
Facepulls

After reading up on some stuff I believe I need to change some things, add reverse hypers, mixed up stuff instead of just running glute-hamraises all the time etc.

How I THINK it gets better:

Monday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Bench - Shirt day
Light front squat
ROW variation - Chest supported Rows
Some heavy abs work
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles
Triceps - Bench Lockouts

Tuesday
Squat - 5x5’ish, 3x5 at topweight
Light press - dips
Glute Ham raises
Side laterals
1 set Chins
curls
Facepulls

Wedneysday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Olympic lifts day - Light weights
OH-SQ 6x6
Snatch from blocks 4x4 + 3x3
Powerclean + Frontsquat 4+4x4, 3+3x3
some heavy abs work

Thursday
Bench medium day, 5x5
Light DL - Speed work. 8x3@60to70%ish
glute ham raises
ROW variation - Pulldown to chest
Triceps - Triceps pushdown
Side laterals
1 set chins
Curls
Facepulls

Friday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Squat - Heavy, going for for 1, 2 or 3 rep PR
Light press - Incline DB press
Weighted reverse hypers
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles

Saturday
Bench - Heavy, going for for 1, 2 or 3 rep PR
Light Fronts squat
glute ham raises
ROW variation - DB rows
Triceps - speed bench 8x3@60to70%ish
Side laterals
1 set chins
Curls
Facepulls

Sunday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Deadlift - Heavy, going for for 1, 2 or 3 rep PR
Light press - Standing One arm press
Rackpulls up to heavy 3 rep 2 weeks / Goodmornings 2 weeks 3 - 5 reps

Any feedback is greatly appriciated :slight_smile:

2

Too much frequency,imo.

Give yourself at least 1-2 days/week to rest/recover.

Also, it looks a bit complicated. No need to do OLY lifts if you’re going to be powerlifting. Focus on the Big 3 and their assistance exercises.

3

agreed cut it down to only 2 session of bench a week, one heavy and one dynamic or both heavy w/e
also no need to do assistance for everything in one day, space it out and just do more sets on that particular day
try to get some days off, (1-2) i did 7 days a week for a while now i do 5 and i make better gains
good luck

4

The off day issue:

I work in front of my computer for a living, relatively low stress work/no draining work, low physical work.

I like to train.

If I just stay home and work and dont go to the gym Im usually not as happy at the end of the day as a day where I did hit the gym.

Im 22, I can sleep 8-9 hours everyday with good diet.

The volume of training every day havent hit me in a bad way yet.

Should I really take days off if my body isnt asking for days off?

“also no need to do assistance for everything in one day, space it out and just do more sets on that particular day”
Im not sure exactly what you are saying here.

"agreed cut it down to only 2 session of bench a week, one heavy and one dynamic or both heavy w/e "
Niels Stærkjær, former european benchpress record holder in the 125+ class suggested 3 bench days, 2 squat days, 1 deadlift day + VL day when I approached him with the idea of training everyday.

5

You need more rest for recuperation & growth.

So, cut back to 4 days per week instead of 7 days per week.

For example:
Monday
Squat & Back

Wednesday
Chest, triceps

Friday
Deadlift & Shoulders

Sunday
Cardio/GPP/abs/

Increase your protein intake!

TRAIN HARD

“BIG WILLIE” J.T. HALL

6

[quote]NASAKYCHAIRMAN wrote:
You need more rest for recuperation & growth.

So, cut back to 4 days per week instead of 7 days per week.

For example:
Monday
Squat & Back

Wednesday
Chest, triceps

Friday
Deadlift & Shoulders

Sunday
Cardio/GPP/abs/

Increase your protein intake!

TRAIN HARD

“BIG WILLIE” J.T. HALL
[/quote]

I get around 200g of protein a day.

7

Lets say we agree on a weekly load of X.

Considering Christian Thib’s newest articles wouldnt it be best to do
X/7 each day instead of X/4 four times a week?

Might be even better to do X/14 2 times each day.

Thoughts?

8

“also no need to do assistance for everything in one day, space it out and just do more sets on that particular day”
Im not sure exactly what you are saying here.

i mean dont do like one bicep and tricep and shoulder exercise each day after each workout, dedicate one to two days a week per those assistance muscles to focus on them so they get much stronger

9

Whatever program you’re on your CNS needs whole days of rest.

10

Im sorry, but now it got changed up quite a bit as I know will be having a lifting partner monday, wedneysday, friday and sunday

Monday - Heavy squat
Reverse Hypers high rep (15 reps)
Cable Standing Crunch light 20 reps
Squat - MAX EFFORT DAY (PR at some setup)
Speed deadlift
Weighted reverse hypers - heavy (5-8 reps)
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles
Heavy abs

Wedneysday - Shirt bench
Reverse Hypers high rep (15 reps)
Cable Standing Crunch light 20 reps
Bench - Shirt day (up to heavy raw 3rep, pinky grip)
shirt on and shirt work (3’s to airboard, mixng it up)
Board press
ROW variation (5 work sets)
Some heavy abs work
Triceps - Bench Lockouts

Friday - Speed squat + heavy deadlift
Reverse Hypers high rep (15 reps)
Cable Standing Crunch light 20 reps
Speed work squat (9 set af 2 reps. Bar weight 40% a comp max, band 25 % top, 10% bottom)
Max effort Deadlift some setup
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles
Heavy abs
Rackpulls

Sunday - Speed bench
Reverse Hypers high rep (15 reps)
Cable Standing Crunch light 20 reps
Speed work bench - 9 set af 3 reps (35% band tension, 65 bar weight, not sure about what percentage of competition max to use as bar weight)
Heavy lat work.
Incline DB bench
Triceps extensions of a kind (JM press, french DB press etc)

Thoughts?

Im trying to figure out what to do tuesday, thursday and saturday. Staying home makes me sad :slight_smile: But really I work from home, computer work, all day, so I really like going to the gym.

11

There has to something else you enjoy other than being in the gym. Sure you feel great when you finish a session, but you need to take days off to recuperate. Training every day of the week will result in back-pedalling, in my opinion.
Best of luck with your training.