MY 4 DAY POWERLIFTING SPLIT REVEALED

Summary

The speaker is preparing for their first powerlifting competition in June, aiming to bench 180 kg, squat over 200 kg, and deadlift 270 kg. With a background in bodybuilding, they've sought the expertise of Shane, an elite powerlifter, to design a six-week strength-building program. The plan includes a specific percentage-based weight progression and rep scheme for each exercise, emphasizing the importance of a powerlifting coach. The speaker will maintain some bodybuilding elements but prioritizes powerlifting discipline and technique, focusing solely on this to achieve their goals.

Takeaways

• 🏋️ Competing in a first-ever powerlifting competition at the end of June to prove natural status.
• 💪 Goals are to bench 180 kilos, squat over 200 kilos, and deadlift 270 kilos.
• 📋 Training program designed by sister's boyfriend Shane, an elite underage powerlifter.
• 🗓️ Six-week strength-building phase with four workouts per week: back squats and close grip bench press, regular bench press, pause squats, and deadlifts.
• 📈 Training based on a percentage of projected one repetition maximum, with weights increasing weekly and reps decreasing.
• 🔢 Close grip bench press and pause squats have different percentage increases and rep schemes compared to regular lifts.
• 🎯 Adhering to the principle of specificity to build maximum strength by getting accustomed to heavier weights.
• 📝 Discipline required to stick to prescribed weights and perfect technique, adhering to powerlifting standards.
• 🏋️‍♂️ Bodybuilding elements will still be included but with powerlifting as the primary focus.
• 🎯 Emphasizing the importance of prioritizing one specific goal to maximize progress, in this case, powerlifting over other training styles.

Q & A

What is the main reason the speaker is participating in a powerlifting competition?

The speaker is participating in a powerlifting competition not because of passion for the sport, but to prove their natural status in strength training.

What are the speaker's goals for their first powerlifting competition?

The speaker aims to bench 180 kilos, squat over 200 kilos, and achieve a 270-kilo deadlift in their first powerlifting competition.

Why did the speaker consult Shane for a powerlifting program?

The speaker consulted Shane, who has experience as an elite underage powerlifter, because they lacked the knowledge to prescribe a powerlifting program and wanted to perform well in the competition.

What is the structure of the six-week strength building phase designed by Shane?

The six-week strength building phase consists of four workouts per week, each focusing on different exercises: back squats and close grip bench press on day one, regular bench press on day two, pause squats on day three, and deadlifts on day four.

How is the weight for each exercise in the program determined?

The weight for each exercise is calculated based on a percentage of the speaker's projected one repetition maximum (1RM), with additional kilos added to ensure a slight overload over the six weeks.

What is the principle of specificity in the context of strength training mentioned in the script?

The principle of specificity means that to get strong, one needs to be accustomed to and comfortable using heavier weights, which is a key focus of the speaker's training leading up to the competition.

How does the weight progression work for the back squat, bench press, and deadlift in the program?

The weight starts at 70% of the estimated 1RM and increases by 5% each week, while the number of repetitions decreases by one each week, leading to a test of the new 1RM in the final week.

What is unique about the close grip bench press program compared to the other exercises?

The close grip bench press starts at 7% of the 1RM, with the weight increasing by 2% each week for the first three weeks. The rep scheme changes from six sets of three reps to five sets of two reps from weeks four to six.

How does the pause squat program differ from the regular back squat program?

The pause squat starts with a weight at 74% of the projected 1RM, significantly less than the regular back squat, and increases by 2% each week while maintaining a consistent rep scheme of five sets of three reps.

What discipline is required in powerlifting training according to the script?

Powerlifting training requires discipline in resisting the urge to add more load when the prescribed weight feels light and in implementing perfect technique that adheres to international powerlifting standards.

How does the speaker plan to balance bodybuilding and powerlifting in their training leading up to the competition?

The speaker plans to prioritize powerlifting, incorporating some bodybuilding elements but focusing primarily on powerlifting sessions to ensure the best performance at the competition.

Outlines

00:00

🏋️‍♂️ Powerlifting Competition Preparation

The speaker is preparing for their first powerlifting competition with a specific goal to prove their natural status in sports, not just to participate. They aim to achieve personal bests in bench press (180 kilos), squat (over 200 kilos), and deadlift (270 kilos). Acknowledging a lack of powerlifting-specific training, they've enlisted the help of Shane, an experienced powerlifter, to design a six-week strength-building program. This program is structured with four focused workouts per week, increasing weights progressively based on percentages of the speaker's estimated one-repetition maximum (1RM), with adjustments to ensure overload. The program also emphasizes the importance of proper technique and discipline in training for powerlifting.

Keywords

💡Powerlifting

Powerlifting is a strength sport that consists of three lifts: the squat, the bench press, and the deadlift. It is the main theme of the video, as the speaker is preparing for a powerlifting competition. The script mentions specific goals for each lift, emphasizing the sport's focus on maximum strength.

💡Natural Status

The term 'natural status' in the context of this video refers to the speaker's intention to compete without the use of performance-enhancing drugs. This is an important aspect of the video's narrative as it sets the premise for the speaker's mission and the challenges they face in proving their natural strength.

💡One Repetition Maximum (1RM)

One Repetition Maximum (1RM) is the maximum amount of weight that can be lifted for a single repetition of an exercise. In the video, the speaker's training program is based on percentages of their estimated 1RM, which is a common practice in powerlifting to structure progressive overload and ensure safety.

💡Strength Building Phase

The strength building phase is a specific period in the speaker's training program designed to increase their strength. It consists of a six-week plan with a structured increase in weight and a decrease in repetitions, aiming to peak the speaker's strength for the competition.

💡Close Grip Bench Press

The close grip bench press is a variation of the standard bench press where the hands are placed closer together. In the script, it is one of the exercises in the speaker's training program, with a different progression scheme compared to other exercises, highlighting the specificity of training for different muscle groups.

💡Pause Squat

A pause squat is a type of squat exercise where the lifter holds the weight at the bottom position for a brief moment before completing the lift. The script mentions this exercise as part of the training program, emphasizing the importance of technique and muscle recruitment in powerlifting.

💡Overload

In the context of strength training, 'overload' refers to the principle of increasing the stress placed upon the body during exercise to stimulate growth and strength gains. The speaker mentions that their coach has added a few kilos to their 1RM to ensure they are working at an overload, which is crucial for progressing towards their competition goals.

💡Coach

A coach in this video is a person with expertise in powerlifting who helps the speaker design and follow a training program. The script emphasizes the importance of having a coach for guidance, especially when transitioning from bodybuilding to powerlifting, to ensure proper technique and program design.

💡Specificity

Specificity in training refers to tailoring the exercises and training methods to the specific demands of the sport or activity. The script discusses how the speaker's training adheres to the principle of specificity, focusing on heavy weights to prepare for the powerlifting competition.

💡Bodybuilding

Bodybuilding is a sport that focuses on developing and showcasing muscular size and definition. The speaker mentions their background in bodybuilding and contrasts it with powerlifting, indicating a shift in focus from aesthetics to strength and the need to adjust training methods accordingly.

💡Hybrid Training

Hybrid training refers to combining different training methods or sports into a single routine. The script mentions the trend of hybrid training and the speaker's decision to focus solely on powerlifting for the upcoming competition, illustrating the importance of专一性 in achieving specific goals.

Highlights

Competing in first ever powerlifting competition in June to prove natural status.

Goal to bench 180 kg, squat over 200 kg, and deadlift 270 kg.

Called in Shane, an elite underage powerlifter, for programming help.

Six week strength building phase with 4 focused workouts per week.

Weights calculated as percentage of projected 1RM with added overload.

Back squat, bench press, deadlift start at 70% 1RM, increasing 5% weekly.

Close grip bench starts at 7% 1RM, increasing 2% weekly for 6x3 sets.

Pause squats start at 74% 1RM, increasing 2% weekly for 5x3 sets.

Importance of investing in a strength or powerlifting coach for proper guidance.

Adhering to the principle of specificity to build strength with heavier weights.

Discipline required to resist adding more load and maintain proper technique.

Incorporating some bodybuilding elements between powerlifting focused workouts.

Prioritizing powerlifting over running, bodybuilding, and other pursuits for focused progress.

100% focus on powerlifting sessions for maximum efficiency and guaranteed results.

Need to be comfortable using heavier weights to get strong.

Each repetition should feel like a competition lift attempt.

Transcripts

so I'm going to be competing in my first

ever powerlifting competition at the end

of June as I've stated already this is

not because I'm passionate about

powerlifting but because I'm on a

mission to prove my natural status but

with that in mind I'm not there to just

make up the numbers I want to bench 180

kilos squat over 200 and rip 270 kilos

of a deadlift now considering that for

the last 10 years I've spent most of

that training like a bodybuilder I'm not

the best equipped nor am I the most

knowledgeable when it comes to

prescribing programming for powerlifting

so that's when I called in the big guns

and by the big guns I mean my sister's

boyfriend Shane who a couple years ago

competed as an elite underage

powerlifter now this is the exact

powerlifting split the Shane has written

for me so that I can appear on the

platform on the 29th of June in my best

possible physical at least from a

strength perspective condition so Shane

has written me a six week strength

building phase which consists of four

workouts per week with each workout

taking a specific focus on day number

one we have our back squats and close

group bench press on day two we have

just our regular bench press day three

is for pause squats and day four for

deadlifts so the weight that I select

for each exercise I do over the next 6

weeks will be calculated based off of a

percentage of something called my

projected one repetition maximum this is

basically the maximum amount of waste

that I could lift for just one single

repetition however Shane has elected to

add a couple of kilos to that number to

ensure that over the next 6 weeks I'm

working at a bit of an overload this may

not be necessary for you but it

highlights the importance of investing

in a strength or a powerlifting coach if

this is something that you wish to

pursue because there's some things that

they can tell you that I won't be able

to tell you in the context of a YouTube

video so for my my back squat my bench

press and my deadlift they all start

working at 70% of my estimated one

repetition maximum each week the weight

that I use will increase by 5% but the

Reps that I perform in each set that I

do will similarly decrease by one every

week this will lead into an climax

suspicious choice of words into the

testing of what will hopefully be my

brand new and spanking one repetition

maximum in week number six the final

week of the program for close grip bench

it's a little bit different the weight

that I use will start off at 7 % of my

one repetition maximum but the weight

that I use will merely increase by 2%

every week for weeks 1 to three we will

be working at six sets of three

repetitions but for weeks four to six it

will change to five sets of two

repetitions for pause squats it's a

little different again starting off

using a weight that's 74% of my

projected one repetition maximum for

pause squats which bear in mind is going

to be significantly less than my one

repetition maximum for regular back

squats the weight will increase by 2%

every week but the weight times rep

schemes that I'll use will stay

consistent at five sets of three

repetitions this strength building phase

will adhere to the principle of specific

spe SP adheres to the principle of

specific take that flipflop

out adheres to the principle of

specificity when it comes to building

the most amount of strength what this

essentially means is that in order to

get strong you need to be more

accustomed and comfortable using heavier

weight so between now and June 29th

every time that that bar end enters the

palms of my hand or sits on the muscles

just below my neck I am acting as though

that repetition that I'm doing at that

point in time is one of the three big

repetition attempts that I will make on

The usapl V tested powerlifting platform

on June 29th unlike training for

bodybuilding powerlifting requires a

specific element of discipline and this

discipline pertains to resisting the

urge to add more load to the bar when

the prescribed weight in the initial few

weeks feels subjectively light it also

extends to the discipline required to

implement the perfect technique that is

both comfortable for me but also aderes

to International powerlifting standards

unlike my previous one repetition

maximum attempts there's little to no

leeway when it comes to things like

bouncing the bar off my chest on a bench

press or failing to break parallel or

below knee height on a squat staying

true to the core of my training which is

more bodybuilding style work I'll still

be sprinkling a little bit of that in

between now and the 29th of June but the

degree to which I'm prioritizing that at

the end of my squats I'll add in a

couple of sets of legs at the a bench

press I'll finish off my chest shoulders

and triceps and after deadlifts I'll do

some back and biceps but it's always

super important to identify what your

number one priority is at this point in

time and for me for the next 6 to 8

weeks it's going to be powerlifting with

the growing trend of running and hybrid

training in general there's the

increased temptation to try and do

everything all at once as opposed to

putting 100% of your focus into one

specific Avenue you will never progress

at the degree that it's possible to

progress if you spread your energy your

efforts and your recovery capacity

across multiple different sports and

multiple different Pursuits for the next

6 weeks my priority is powerlifting not

running not bodybuilding and certainly

not high rocks I want to put

myself in the best possible position to

lift the most amount of weight that I

can on that platform in gallway at the

end of June and the quickest most

efficient and most guaranteed way for me

to get there is to invest 100% at the

efforts into 100% of the powerlifting

sessions that I would complete between

now and then