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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: rccs on February 17, 2008, 03:57:29 PM
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I will have a PL competion in April. What do you guys think about this routine
THE 3X3 POWERLIFTING PROGRAM
CURRENT MAXES:
BENCH: 350 SQUAT: 450 DEADLIFT: 500
PROJECTED MAXES:
BENCH 368 SQUAT: 473 DEADLIFT: 525
PHASE 1 - HIGH VOLUME
Week Day(s) Lift Sets Reps Weight
1 Mon/Wed/Fri Bench 6 to 8 6 214
Mon/Wed/Fri Squat 5 to 8 5 275
Mon/Wed/Fri Deadlift 5 to 8 5 305
2 Mon/Wed/Fri Bench 6 to 8 6 221
Mon/Wed/Fri Squat 5 to 8 5 284
Mon/Wed/Fri Deadlift 5 to 8 5 315
3 Mon/Wed/Fri Bench 6 to 8 6 229
Mon/Wed/Fri Squat 5 to 8 5 294
Mon/Wed/Fri Deadlift 5 to 8 5 326
4 Mon/Wed/Fri Bench 6 to 8 6 236
Mon/Wed/Fri Squat 5 to 8 5 303
Mon/Wed/Fri Deadlift 5 to 8 5 336
PHASE 2 - HIGH INTENSITY
Week Day Sets/Reps Bench Squat Dead
1 Mon 5X4, 3X3, 2X1 221 284 420
Wed 2X1, 3X3, 3X3 295 284 315
Fri 5X4, 2X1, 3X3 221 379 315
2 Mon 5X4, 3X3, 2X1 221 284 447
Wed 2X1, 3X3, 3X3 313 284 315
Fri 5X4, 2X1, 3X3 221 403 315
3 Mon 5X4, 3X3, 2X1 221 284 473
Wed 2X1, 3X3, 3X3 332 284 315
Fri 5X4, 2X1, 3X3 221 426 315
4 Mon 5X4, 3X3, 2X1 221 284 499
Wed 2X1, 3X3, 3X3 350 284 315
Fri 5X4, 2X1, 3X3 221 450 315