Powerlifting

World Recod squat

Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single-lift effort of a barbell loaded with weight plates. Here I am going to show you how I like to structure my strength training.

There are many ways to structure your training. Some people like to practice how they play, so they choose to train all three main lifts everyday. on the other hand some people choose to train one main lift and hit accesory movements along with it each day. So theres no right way to do it. I like train for strength on the three main lifts and do more hypertrophy later on in each workout. Powerlifting training is focused more on strength, so most exercises will be done with lower rep-ranges and more weight. Here I am going to layout the best ways to train each lift.

Squat/Bench/Deadlift Program

Russle Ori competition squat

Squat:

  • Leg Day 1: 5 x 5
  • Leg Day 2: 5 x 3
  • Leg Day 3: 5 x 2
  • Explanation:

    Above is the sets/reps you should do for squat on your leg day's to train for strength insead of hypertrophy. Personally I will start my leg days like this, then do "accessory" movements (things like lunges or leg extensions) after for muscle development and supporting muscle groups. Keep in mind that while doing lower rep-range sets you should be using a weight that is fairly difficult to do for the said number of reps.

    Russle Ori competition bench

    Bench:

  • Push Day 1: 5 x 5
  • Push Day 2: 4 x 4
  • Push Day 3: 5 x 2
  • Push Day 4: 3 x 3
  • Explanation:

    Like with squats this is the sets/reps that you will want to throw into your push movements day when benching. I am a firm believer that the second best movemnet for bench press strength is weighted dips. Throw 5 sets of 6 of heavy dips in as well for maximium strength gains. After bench and dips feel free to do accessory movements to help better develop your muscles. The more mature and dense a muscle is, the stronger it gets.

    Russle Ori cometition deadlift

    Deadlift:

  • Pull Day 1: 4 x 8
  • Pull Day 2: 5 x 5
  • Pull Day 3: 5 x 3
  • Pull Day 4: 4 x 4
  • Explanation:

    Deadlifting is one of the most taxing movements on your body. It involves every muscle group in your body while putting a large strain on your central nervous system. It is best to have a "deload" period to let your body have time to heal fully before training heavy again. This is why the first pull day of the cycle starts with a 4 x 8, this is intended to be a lighter day so that you CNS can have a time of decompression. Like all other muscle groups you should add accessory movements in after this lift to further strengthn your body.