Category Archive for "Powerlifting Workouts"

powerlifting-workout-3x3

3×3 Powerlifting Training

First of all, what does “3×3” mean? 3×3 stands for training the “big three” (squat/bench/deadlift), three times a week. This may sound like too much, but there is no assistance work. You just squat, bench press and deadlift each workout,…

powerlifting-workout

9 Week Powerlifting Periodization Peaking Workout

This is a 9 week strength building cycle meant for intermediate level powerlifters and strength training athletes. Starting numbers are based upon your current one rep max for squats, bench press and deadlifts, plus the amount of weight you are…

deadlift-program

12 Week Intermediate Deadlift Workout Routine

This is a 12 week deadlift and back strength specialization workout routine designed to help intermediate lifters bring up their pulling power. It consists of three 4 week training blocks: Weeks 1 to 4 – Volume back work. Lighter deadlifts,…

matt-kroc-squats

Matt Kroc Kroczaleski 12 Week Squat Program

Matt “Kroc” Kroczaleski alternates between heavy, explosive weeks and higher volume squat weeks. Here is his 12 week squat cycle. Percentages are based on his current one rep max. Week 1: 5 x 75%, 5 x 80%, 5 x 85% Week…

westside-powerlifting

Westside Training Overview

Now to get started the Westside methods are unusual to most. They put Strength, Power, and Hypertrophy phases all together into one routine. The reason these phases are together is because to be strong you need to have power and…

westside-barbell-workouts

Westside Barbell Training Variations

Here are my basic templates of modified Westside Barbell Routines. These are only the basic structure and they are each modified to meet the individual trainees goals, weaknesses, and recovery. This is accomplished by the specific lifts done and the…

Old School Westside Barbell Training

Old School Westside Barbell Training. Old school Westside Percentage Training. SQUAT and BENCH Week 1: 70% x 8×3 Week 2: 75% x 8×3 Week 3: 80% x 6×3 Week 4: 85% x 5×2 Week 5: 80%x2, 85%x2, 90%x2 DEADLIFT Week 1…