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McCullough 14 Week Powerlifting Cycle

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Rating: 4.0/5 (3 votes cast)

This 14 week powerlifting cycle by Tom McCullough is taken from the article How To Design Your Workouts.

  • Week 1 – 70% x 2 sets of 10 repetitions
  • Week 2 – 70% x 2 sets of 10 repetitions
  • Week 3 – 73% x 2 sets of 8 repetitions
  • Week 4 – 76% x 2 sets of 8 repetitions
  • Week 5 – 79% x 2 sets of 5 repetitions
  • Week 6 – 82% x 2 sets of 5 repetitions
  • Week 7 – 85% x 2 sets of 5 repetitions
  • Week 8 – 88% x 2 sets of 5 repetitions
  • Week 9 – 91% x 2 sets of 3 repetitions
  • Week 10 – 94% x 2 sets of 3 repetitions
  • Week 11 – 97% x 2 sets of 2 repetitions
  • Week 12 – 100% x 2 set of 2 repetitions
  • Week 13 – 104% x 1 set of 1 repetition
  • Week 14 – 107% – 111% x 1 set of 1 repetition

Example Warmup

This is an example of a warm up for someone who is squatting over 600 lbs.:

  • 135 – 1 set of 10 repetitions
  • 225 – 1 set of 5 repetitions
  • 315 – 1 set of 3 repetitions
  • 405 – 1 set of 1 repetition
  • 495 – 1 set of 1 repetition

Recommended Training Split

  • Monday – Squats
  • Wednesday – Bench Press
  • Friday – Deadlifts
  • Saturday – Light Bench Press (optional)
McCullough 14 Week Powerlifting Cycle, 4.0 out of 5 based on 3 ratings

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