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Old 02-17-2010, 08:38 PM   #1
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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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Old 02-17-2010, 10:01 PM   #2
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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.
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Old 02-17-2010, 10:18 PM   #3
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looks like it will hurt.........so in other words it looks great.

how did you do at the meet btw.
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Old 02-17-2010, 11:37 PM   #4
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Quote:
Originally Posted by jwood View Post
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.
I have run 7 cycles of 5/3/1 (5/4/2009 - 12/29/2009)

I did a variation of this (basically the last 4 weeks of the above program) to prepare for the powerlifting meet last weekend.
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Old 02-17-2010, 11:41 PM   #5
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Quote:
Originally Posted by jslep View Post
looks like it will hurt.........so in other words it looks great.

how did you do at the meet btw.
Damn, that was intense. I think 10 reps was too much on the first set. I did some squats tonight at 70%, 8 reps first set, 10 reps 2nd set. I think I'll set the first couple of weeks as a rep range instead. The pain will set in tomorrow, for sure!

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).
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Old 02-18-2010, 08:41 AM   #6
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I've considered running cycles similar to that. I think with a good wram-up structure it can work well.
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