MY 4 DAY POWERLIFTING SPLIT REVEALED
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
- 🏋️ 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
🏋️♂️ 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.
Mindmap
Keywords
💡Powerlifting
💡Natural Status
💡One Repetition Maximum (1RM)
💡Strength Building Phase
💡Close Grip Bench Press
💡Pause Squat
💡Overload
💡Coach
💡Specificity
💡Bodybuilding
💡Hybrid Training
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
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