MY 4 DAY POWERLIFTING SPLIT REVEALED

Seรกn Fitzness
28 Apr 202404:59

Summary

TLDRThe 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

  • ๐Ÿ‹๏ธ Competing in a first-ever powerlifting competition at the end of June to prove natural status.
  • ๐Ÿ’ช Goals are to bench 180 kilos, squat over 200 kilos, and deadlift 270 kilos.
  • ๐Ÿ“‹ Training program designed by sister's boyfriend Shane, an elite underage powerlifter.
  • ๐Ÿ—“๏ธ Six-week strength-building phase with four workouts per week: back squats and close grip bench press, regular bench press, pause squats, and deadlifts.
  • ๐Ÿ“ˆ Training based on a percentage of projected one repetition maximum, with weights increasing weekly and reps decreasing.
  • ๐Ÿ”ข Close grip bench press and pause squats have different percentage increases and rep schemes compared to regular lifts.
  • ๐ŸŽฏ Adhering to the principle of specificity to build maximum strength by getting accustomed to heavier weights.
  • ๐Ÿ“ Discipline required to stick to prescribed weights and perfect technique, adhering to powerlifting standards.
  • ๐Ÿ‹๏ธโ€โ™‚๏ธ Bodybuilding elements will still be included but with powerlifting as the primary focus.
  • ๐ŸŽฏ 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.

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Related Tags
PowerliftingCompetitionNaturalStrengthTrainingDisciplineBodybuildingCoachingGoal SettingPerformanceHealth