Team,
I’ve never been a competitive powerlifter before, but I’ve got a significant amount of free time on my hands and would like to spend a few weeks working up to see what my max bench, squat, and deadlift would be. I’ve always been decently strong by training for sports, but I’ve never really focused on the big three before. My overall goal is a 1500+, but I may not have enough time to get there, at least not by my target date (about 12 weeks from now).
Anyways, the program I’m working with now consists of a push/pull/legs split, with 12 workouts a week. The AM sessions alternate between dynamic effort (or some variation, based on my limited understanding of Westside Barbell and some Louie Simmons articles I’ve read) and max effort. The PM sessions stay the same for each push, pull, or leg day. Essentially, I have 9 different workouts, if that makes sense. I’ll break it down by 1 = Push, 2 = Pull, 3 = Legs and A = Max Effort, B = Dynamic Effort, C = PM session.
Day 1, Workout 1A
- Barbell Bench, 8x3
- Barbell Military Press, 8x3
- Decline Bench, Close Grip, 4x6
- Overhead Extension, 4x6
- Swiss Ball Jack knife, 4x10
Day 1, Workout 1C
- Dumbbell Incline, 4x5
- Dumbbell Decline, 4x5
- Triceps Extension, 3x8
- Dumbbell Side Raises, 3x8
Day 2, Workout 2B
- Snatch Grip High Pull, 8x3
- Deadlift from deficit (standing on plates) 8x3
- Pull ups, 6x5
- Cable Row, 4x8
- Back Extensions, 4x10
Day 2, Workout 2C
- Croc Row, 4x8
- Cable Pull Down, 3x8
- Machine Row (horizontal), 4x6
- Preacher Curls, 3x8
- Cable face pull, 3x8
- Hanging leg pike, 3x20
Day 3, Workout 3A
- Power cleans, 5x2
- Squat, 6x3
- Leg Press, 5x5
- Romanian Deadlift, 4x8
- Kneeling cable crunch, 4x8
- Plank, 4x1 minute
Day 3, Workout 3C
- Leg Curls, 4x6
- Leg Extensions, 4x6
- 3 x glute workouts from Bret Contreras’ “Dispelling the Glute Myth”
Day 4, Workout 1B
- Barbell Bench (Dynamic Effort) 8x3
- Push Press (Dynamic Effort) 6x4
- Dips, 5x5
- Horizontal Medicine Ball Push, 3x12
- Vertical Medicine Ball Push, 3x12
- Incline Dumbbell Fly, 5x5
Day 4, Workout 1C
Same as Day 1
Day 5, Workout 2A
- Deadlift, 8x3
- Pull Overs, 6x4
- Bent Over Row, 4x8
- Rope pulls to chest, 4x8
- Back Extensions, 4x10
Day 5, Workout 2C
Same as Day 2
Day 6, Workout 3B
- Box Squat (Dynamic Effort) 8x3
- Seated Good Morning, 7x4
- Skater Squat, 4x8
- Standing Long Jump, 3x8
- Back Extension, 3x10
Day 6, Workout 3C
Same as Day 3
Sorry that was super long winded. I’ve been working out on this program for three weeks now and have made decent gains, but I’m only doing the big three lifts once a week each (at least with a significant amount of weight). That makes it a little difficult to see if I’m making significant progress. Also, when I’m doing max effort days for the core lifts, even though it’s 8x3 or 6x3, I only have about 3-4 sets at my max weight.
I plan on sticking to this program for another three weeks, then a deload, then six more weeks, then getting my maxes. Any tips or corrections would be greatly appreciated!