newsletter subscribers! During week 8 perform a 95% single. Afterward, you will do six to eight sets of six reps for the bench press. Week 8 - Work up to 1RM. This has led me to explore lower-volume, lower-frequency programming options. An 8 week powerlifting program is for developing the squat, bench press, and deadlift of an athlete over the course of two months. MUSCLE MATH. I've spent the last 30 months training with heavy squats multiple times per week. Front Squat Snatch-Grip Romanian Deadlift Hanging Leg Raises: 3 x 3 (75% of 1RM) 3 x 5 3 x 5 3 sets: 2: Bench Press Close-Grip Bench Press Pull-Ups Dumbbell Fly Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) 3 x 3 (75% of 1RM) 3 x 5 3 x 5 3 x 10 4 x 10: 3: Deadlift: 5 x 1: 4: Back Squat Front Squat Romanian Deadlift Abdominal Plank: 3 x 5 (70% of 1RM) 3 x 5 3 x 5 3 sets: 5 As a competitive strongman and powerlifter, switching back and forth between sumo and conventional has been a big advantage over the years.  When I first began lifting, I only knew conventional from reading bodybuilding magazines.  Luckily in college, I got into powerlifting and was shown how to deadlift sumo.  I was immediately stronger in sumo as it was a much more comfortable starting position for me.  The problem was since I was better at it, I never wanted to pull conventional anymore. Email: click here. Just a few weeks ago we tested the Deadlift and he pulled 385. Deadlift only after the Q&D sessions with lower volume, 40 or 60 reps of swings or snatches. Very good programming. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program. This should be in the ballpark of your old one rep max. 8 Week Squat Programs Thursday - Deadlift Day (Deadlifts, hamstrings, quads, etc.) Deadlifting frequency is 2x/week. No light days, no assistance work. Before you start your 8 week cycle, you need to find your max in each of the 3 main lifts. I failed week 1 last time and today. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. The first three weeks will be familiar to anyone who has been through a 5x5 program. First and foremost, squats … I prefer 15 to 20 per set. You must have JavaScript enabled in your browser to utilize the functionality of this website. Day 1: Squat and Deadlift (1) Please also note that the sample training split listed below can be modifeid to fit within your current program. Deadstop Squat 8 sets of 3 @ 110% to 30° Deadlifts 8 sets of 5 @ Moderate (Double overhand no straps) Weighted Carries and Accessory work; Session Two . Session One. Friday - Overhead Press Day (Moderate bench or close grip bench, triceps, back, etc.) Web page addresses and e-mail addresses turn into links automatically. The eight weeks are broken into three phases: Weeks 1-3 - three days of 3x20 deadlifts; Weeks 4 and 5 - three days of 3x10 deadlifts with 10 Russian kettlebell swings immediately after each set; Weeks 6-8 - back to three days of 3x20 . The first two weeks include four lifting days—two upper body and two lower body. If I wasn't training above 80% on the squat frequently I noticed that my hamstrings would start to pick up strains when I moved back to heaver weights. If your 100% single was easy, add another 10 pounds (no more) to the bar and try another single. We will follow the 531 program with simple goal in mind… Squat Variation: Follow the rules for the week listed; Split Squat: 4x6-8; Bench Press: Follow the rules for the week listed; Incline Dumbbell Bench Press: 4x6-8; Day 2 — Active Rest. Conventional and Sumo Deadlift 8 x 2 -here you will be pulling one rep conventional, then immediately one rep sumo. Buy Three, Get One Free - Just add four to your cart! That translates to an average of one deadlift practice per week if you are following the Q&D protocol twice a week. The 3X2 Strength Program Monday: Squat Day. The content of this field is kept private and will not be shown publicly. This was a sign that something was broken. Some of these are for peaking, while others are better suited for off-season training. You will be performing 8 sets on week 1-2 with 90-sec rest, 6 sets on 3rd and 5 sets on 4th week. My squat went up from 165 kg to 180 kg. Use 40-70% of working weight. I did only leg presses, lots of glute ham raises (50-75 reps) and lots of ab work (100reps). His goal is to help others build as much muscle and strength as humanly possible. "If you can deadlift 2.5 x your bodyweight you YOU WILL BE MORE EXPLOSIVE!" This program is best suited for large, compound movements. Hi Steve- I'm currently making good progress on a 5x5 program that has me squatting 3x a week. Over the next few years, my deadlift continued to go up, pulling 700 in competition.  However, I then made the switch over to strongman, where sumo was not allowed.  I had to re-learn how to pull conventional, and it was not easy, to say the least.  I could pull 700 sumo but could barely pull 600 conventional.  However, my sumo deadlift helped immensely in strongman despite what most say.  The starting position of picking up an atlas stone, sandbag, duck walk, and the now popular Ukrainian deadlift are all in sumo positions.