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.