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Author Topic: Training for a PL competition  (Read 646 times)
rccs
Getbig IV
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Posts: 3082


Alma Matter!


« on: February 17, 2008, 04:57:29 PM »

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
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