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By: Dr. Squat
Example Of A Twelve Week Periodized Peaking Cycle For Power Lifters!
The best way to train for competitive powerlifting is on a cycle training schedule. This type of training schedule combines workouts and exercises that will meet all your basic needs-limit strength and speed-strength.
The 80 day cycle described below allows five days recovery between all squat & bench workouts, and either four or six days between deadlift workouts-four following light squat workouts, or six following heavy squat workouts.
It's best to schedule two short workouts per training day as opposed to one long one. Assistance work is allowable ONLY on scheduled workout days after the 4th week of training. Recovery becomes a critical factor by then. Following the 8th week, very relaxed and laid back off-days are vitally important.
Training Schedule:
Day Exercise, % Max X, Reps/Sets Therapies, Strategies, & Assistance
1 Bench 85% X 3/5
Squat 80% X 2/5
Bench 120% Overload x 3 Virtually ALL of your assistance exercises for the first 4 weeks of this mesocycle MUST be geared toward eliminating your perceived weaknesses.
Reduce percent bodyfat. General foundation of limit strength in all synergistic and stabilizer muscles. Modify your lifestyle to include therapies as directed, improved dietary manipulation and sleep habits. Technique errors must be corrected.
Your supplements should be chosen on the basis of immediate needs only (e.g., fat loss, mental focus, limit strength). Acquire PASSION, for it will amplify MOTIVATION.
3 Deadlift 85% X 3/5
6 Squat 85% X 3/5
Bench 80% X 2/5
Squat 120% Overload x 3
9 Deadlift 80% X 5/5
11 Bench 85% X 4/5
Squat 80% X 2/5
Bench 120% Overload x 3
13 Deadlift 85% X 4/5
16 Squat 85% X 4/5
Bench 80% X 2/5
Squat 120% Overload x 3
19 Deadlift 80% X 5/5
21 Bench 85% X 5/5
Squat 80% X 2/5
Bench 120% Overload x 3
23 Deadlift 85% X 5/5
26 Squat 85% X 5/5
Bench 80% X 2/5
Squat 120% Overload x 3
From here on, virtually ALL of your efforts MUSTbe directed towardamplifying your STRENGTHS (too late to worry about your weaknesses anymore)
Limit strength in all prime movers of lifts. Continue following the five rules of good nutrition (important!). Assistance exercises are now all done with explosive concentric movement, with the eccentric movement reduced or eliminated. Three lifts are all performed with all-out compensatory acceleration (especially in 80% workouts). Supplements directed at tissue repair, recovery between workouts, and recovery between sets.
29 Deadlift 80% X 5/5
31 Bench 85% X 6/5
Squat 80% X 2/5
Bench 120% Overload x 3
33 Deadlift 85% X 6/5
36 Squat 85% X 6/5
Bench 80% X 2/5
Squat 120% Overload x 3
39 Deadlift 80% X 5/5
41 Bench 90% X 2/3
Squat 80% X 2/5
Bench 120% Overload x 3
43 Deadlift 90% X 2/3
46 Squat 90% X 2/3
Bench 80% X 2/5
Squat 120% Overload x 3
49 Deadlift 80% X 5/5
51 Bench 90% X 2/3
Squat 80% X 2/5
Bench 120% Overload x 3
53 Deadlift 90% X 3/3
56 Squat 90% X 3/3
Bench 80% X 2/5
Squat 120% Overload x 3
Eliminate all assistance exercises after this date. In other words, ONLY the three lifts are performed from here on.
61 Bench 95% X 2/3
Squat 80% X 2/5
Bench 120% Overload x 3
Deadlift 95% X 2/3 All three lifts are done at each session (contest readiness).
Emphasis on perfect form and maximum acceleration—do NOT do singles or attempt lifts you're not absolutely sure you'll do for 2 reps (save your mental energy for the meet).
66 Squat 95% X 2/3
Bench 80% X 2/5
Squat 120% Overload x 3
Deadlift 80% X 5/5
71 Squat 95% X 2/3
Bench 80% X 2/5
Squat 120% Overload x 3
Deadlift 80% X 5/5
76 (Should be Saturday)
Squat 100 X 2/3
Bench 80% X 2/5
Squat 120% Overload x 3
Contest Week Contest Day (Saturday)
Day 80 (Wednesday) 1st Attempts 2nd Attempts 3rd Attempts
Overloads in S & B (120%) Squat 100% Squat 105% 105% + 5 lb
Bench 100% Bench 105% 105% + 5 lb
Deadlift 100% Deadlift 105% 105% + 5 lb
* Notes: Each 5 day period should see approximately a 5 pound increase in your 80% level. It may just as easily be 2 pounds or 8 pounds. The precise increase in poundage will vary from athlete to athlete and from muscle group to muscle group.
Also, since there is a 5 pound increase assumed for your 80% level, there will be a commensurate increase in your ongoing 85, 90, 95, 100 and 120 percent levels respectively (see %Max Chart below). This basic scheme of periodizing your training intensity relative to anticipated increases in strength is applicable to any other exercise or muscle group. You must begin by calculating training poundages based on percentages of your current maximum in each of the three lifts.
EXAMPLE: Lifts at your last competition: 700 squat; 385 bench press; 585 deadlift.
Max Chart
WEEK Max Squat Max Bench Max Deadlift
1 680 360 560
2 685 363 565
3 690 366 570
4 695 369 575
5 700 372 580
6 705 375 585
7 710 378 590
8 715 391 595
9 720 394 600
10 725 397 605
11 730 400 610
12 735 403 615
Each week, use the tabled amounts in computing training poundages at 80, 85, 90, 95, 100 and 120 percent. Adjust them if necessary, but not haphazardly. You may extend this training scheme to 24 weeks if you like
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XANDER is a fictional character in a role playing forum where everything is strictly hypothetical and should not be interpreted in any other manner than that of pure entertainment.
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