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Old 02-17-2010, 08:38 PM   #1
JesseA
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Default 8 Week Powerlifting Program

What do you guys think of this program design?

Rules:
3 days/week
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.

Periodization:
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.

Last edited by JesseA; 02-17-2010 at 11:43 PM. Reason: Adjusted rep ranges for lighter sets.
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