8 Week Powerlifting Program
What do you guys think of this program design?
Squat, Bench, Deadlift
Similar to 5/3/1, last set is for maximum reps. (first set should stop with 1 or 2 reps in the tank, not to complete failure)
Warm-up to 80% of working set weight in 4-5 sets.
Rest between sets:
Sets of 7-10 reps: 1 minute or less
Sets of 4-6 reps: 2 minutes of less
Sets 3 reps or less: Take enough time to be fully recovered (no time limit ~3-5 minutes)
Primary lifts done first, followed by two assistance exercises of 3 sets of 8-12 reps.
Week 1: 70% - 2 sets of 8-9 reps
Week 2: 75% - 2 sets of 6-7 reps
Week 3: 80% - 2 sets of 5 reps
Week 4: 85% - 2 sets of 4 reps
Week 5: 90% - 2 sets of 3 reps
Week 6: 95% - 2 sets of 2 reps
Week 7: 100% - 2 sets of 2 reps
Week 8: 105% - 2 sets of 1 rep
I am getting bored with 5/3/1, and I really think it will help to get more volume in with the target weight.
Looks like a good program, how long did you do the 5/3/1? I was thinking of running a cycle of this, but unsure of it. Just looking for some more information.
looks like it will hurt.........so in other words it looks great.
how did you do at the meet btw.
I did a variation of this (basically the last 4 weeks of the above program) to prepare for the powerlifting meet last weekend.
The meet went well, I have a lot to work on when performing the lifts in competition. I ended up 3rd (out of 4) in my weight class, so overall, not a great showing. It was not my intent to win, just to complete it! :)
I'll probably do the Hudson Open or Twin Cities Open in the fall. I'm hoping that
3-4 cycles of this program and I can get my total to 1200 (up from 1053 at last weekend's meet).
I've considered running cycles similar to that. I think with a good wram-up structure it can work well.
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