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Topic: Powerlifting template (Read 562 times) |
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Matt DeLancey
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Powerlifting template
« Thread started on: May 3rd, 2007, 08:32am » |
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This is how I used to set up my training:
Sunday: Dynamic Upper
Monday: Max Effort Lower
Tuesday: Recovery work
Wednesday: Max Effort Upper
Thursday: Recovery work
Friday: Dynamic Lower
Saturday:REST
I will post templates on each day.
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Matt DeLancey
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Re: Powerlifting template
« Reply #1 on: May 3rd, 2007, 3:28pm » |
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Sunday: Dynamic Upper
After warm up
1. Dynamic effort bench
3 x 9-12 sets
2. Weakness (normally a triceps) Strength reps x 4 sets
3. Triceps Strength reps x 4 sets
4. Upper Back Strength reps x 4 sets
5. Shoulder x 10-20 reps x 3-4 sets looking for blood flow to aid in recovery.
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Matt DeLancey
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Re: Powerlifting template
« Reply #2 on: May 3rd, 2007, 3:31pm » |
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Monday Max effort Lower
After Warm-up
1. Squat Variation x 1-5 reps for max effort. Work up until you feel you can not complete the next set with good form. Then either cut reps and keep going or stop all together.
2. Weakness (Normally hamstring exercise) strength reps x 4 sets
3. Single Leg x 3-5 reps x 4 sets
4. Hamstring 3-5 reps x 4 sets
5. Low back/Ab/ hip circuit 10-20 reps x 3-4 sets for recovery
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Matt DeLancey
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Re: Powerlifting template
« Reply #3 on: May 3rd, 2007, 7:12pm » |
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Tuesday
Recovery work for lower body. Do any number of light to moderate activities to promote blood flow into your legs.
1. 85% sprints
2. Moderate sled pulls
3. Med ball tosses
4. Glute ham raise, physioball leg curls, etc.
5. Swim, ride bike, etc..
Work for 20-30 minutes and stretch after. You will feel better quicker.
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Matt DeLancey
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Re: Powerlifting template
« Reply #4 on: May 6th, 2007, 11:45pm » |
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Wednesday: Max Effort Upper Body
Warm-up with shoulder prehab and light upper body plyos
1. Max effort bench variation
Choose a bench variation and a strength related rep scheme and max it out with great form.
2. Weakness
Do an exercise that addresses a weakness in your bench. Do 4 sets with strength related reps.
3. Triceps
4. Shoulders
5. Back
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Matt DeLancey
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Re: Powerlifting template
« Reply #5 on: May 6th, 2007, 11:46pm » |
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Thursday is a recovery day for your upper body
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Matt DeLancey
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Re: Powerlifting template
« Reply #6 on: May 6th, 2007, 11:48pm » |
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Friday: dynamic lower body
Warm up with light knee, hip, and low back prehab, and some light lower body plyos.
1. Dynamic Box Squat 2 x 6-12 sets w/ 1 min rest
50-60 % of 1rm
2. Weakness
Choose an exercise that addresses a weakness. Use strength reps
3. Hamstring
4. Lower back
5. Trunk
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rev8ball
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Re: Powerlifting template
« Reply #7 on: May 24th, 2007, 01:26am » |
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Nice.
I just started training a woman (about 4 weeks) who found a new interest in PL out of nowhere. She dabbled in resistance training while trying to lose baby fat, and had some people telling her that she could move some pounds. So, she got a hold of me.
She's been a little bit of a challenge: 33 y/o mother of 4, so available training time, space, and equipment is quite a luxury; no athletic history; and bad wrists from an old injury. Had to start her off on the basics, but she is progressing nicely.
The first cycle that I put her on was basic strength development. Lasted five weeks, and she put up some decent numbers on her 1RM.
Now, I have her on more power and speed development. Her meet is in August, so, after about another 5 weeks, I was planning on putting her on a progam leading into the competition.
We'll see what happens, and I'll let you know....
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Scott Markowitz
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Re: Powerlifting template
« Reply #8 on: May 24th, 2007, 11:52am » |
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It's always good to hear of someone new getting involved with strength sports. Good luck with her.
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INFIDEL
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Re: Powerlifting template
« Reply #9 on: May 15th, 2008, 08:48am » |
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Matt or Scott,
Do you do any Incline or Decline work on your bench or is it just straight bench work?
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Bill Long
http://bodybylong.blogspot.com/
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Matt DeLancey
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Re: Powerlifting template
« Reply #10 on: May 15th, 2008, 2:13pm » |
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Floor pressing is a better option for bench development than decline or incline
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INFIDEL
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Re: Powerlifting template
« Reply #11 on: May 16th, 2008, 08:46am » |
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Ya I tried floor presses a couple weeks ago I liked them but once you start getting heavy you should have more then one person to spot you cause my spotter had a muscle in his back pulled and he almost dropped the bar on me when he took it from me. But I did enjoy them I changed from floor presses to board presses i started last night and I love those. Not only do they build that lock out strength but also gives you the confidence to be albe to get that heavy weight off the bar that you don't even think you could get because its above your max.
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Bill Long
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Matt DeLancey
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Re: Powerlifting template
« Reply #12 on: May 16th, 2008, 11:01am » |
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Either more spotters... or just a stronger one 
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INFIDEL
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Re: Powerlifting template
« Reply #13 on: May 17th, 2008, 09:54am » |
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Ya need a stronger one but he and mostly everyone in my unit dont like doing the work outs I do cause they don't make since to him. I tell him everything I know and the reasons why but he still dont get it. They just like to lift weights. But then again he is the type of person who if he didn't find it or develop it....it's not true.. Oh well his loss not mine but he is a good use for a semi good spotter.
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Bill Long
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