Our program focuses on the shoulder press, bench press, squat, and deadlift-probably the four best exercises for overall muscle and strength-ensuring that you raise your numbers on them significantly. That means you can train your favorite lifts longer without having to change them up. But by progressing very slowly, you’ll keep making progress indefinitely. After all, strength is built by training with heavy weights, and the percentages you use will make many of the sets feel easy. Go for as many reps as you can, trying to set a new personal record for that exercise.Īt first, you might be worried that you’re lifting too light. In that case, the prescribed number of reps is a minimum.
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For the fourth and final rotation, you’ll go back to five reps.Ĥ) Do only the number of reps prescribed on every set, except for the third (final) set of each main lift. The third time through, your first set will use five reps, your second three, and your third one rep. See the table on our directions page for the rep and specific loading guidelines for each workout.ģ) The first time you go through the workouts, you’ll do five reps per set for your main lifts. The next time you do that workout, you’ll use 70%, 80%, and 90%, respectively.
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For instance, the first time you do each workout, you’ll complete your first set using 65% of the number you calculated above. You’ll perform three sets for each using a weight that’s a specific percentage of the adjusted 1RM number. Now subtract 10% of that number.Ģ) Each week, you’ll build your workouts around those main lifts. HOW IT WORKSġ) Find your 1RM (one-repetition maximum, the most weight you can lift for one perfect rep on an exercise) on the barbell shoulder press, bench press, squat, and deadlift. See how it works below, then apply it to our workout to follow. They hit a wall and can’t boost the numbers on their main lifts. Most guys into serious training never reach their size and strength goals because they plateau. Several years later, I can honestly say I am stronger, though I am about 50 pounds lighter. Includes: In person coaching, programming, video review, team support group and competition coaching/max out day.When I was a competitive powerlifter, I squatted 1,000 pounds, deadlifted 700, and bench-pressed 675 in competition. At the end of the program, lifters will be prepped for competing or maxing out to hit personal records! The program has 2 groups, one open to all levels, and one for more advanced or competitive lifters.
#Powerlifting program full#
The Powerlifting 12 week program will include 1 in person training session per week, as well as FULL programming with video review and group support throughout the rest of the week.
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Through her coaching, Kay Kay has taken many gym goers to their next level of training in the barbell sport and has coached multiple athletes to become Hong Kong champions and record holders. After great success with our first team powerlifting program, signups are open for our next cycle!Įxperience team coaching under Asia Pacific powerlifting champion & Hong Kong Powerlifting Federation director Kay Kay Keung.