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  • 4-6 Week 1RM Powerlifting Programs

    Загружено:

    KarolyHaasz1
    105 просмотров10 страниц
    This document outlines two 4-week training programs focused on strength gains using heavy lifting percentages (85%+ of 1RM) or moderate lifting percentages (<85% of 1RM). Both programs involve performing compound lifts like squats, deadlifts, and bench press at prescribed weights and reps over 4 weeks, with the final week peaking for a contest. Assistant and accessory lifts are also included each session to support the primary lifts.

    Исходное описание:

    Basic outline of method

    Оригинальное название

    1RM Method

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    This document outlines two 4-week training programs focused on strength gains using heavy lifting percentages (85%+ of 1RM) or moderate lifting percentages (<85% of 1RM). Both programs involve performing compound lifts like squats, deadlifts, and bench press at prescribed weights and reps over 4 weeks, with the final week peaking for a contest. Assistant and accessory lifts are also included each session to support the primary lifts.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате RTF, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    105 просмотров10 страниц

    4-6 Week 1RM Powerlifting Programs

    Загружено:

    KarolyHaasz1
    This document outlines two 4-week training programs focused on strength gains using heavy lifting percentages (85%+ of 1RM) or moderate lifting percentages (<85% of 1RM). Both programs involve performing compound lifts like squats, deadlifts, and bench press at prescribed weights and reps over 4 weeks, with the final week peaking for a contest. Assistant and accessory lifts are also included each session to support the primary lifts.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате RTF, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 10

    1 RM Method

    4 week program following 85% of 1RM or above


    training
    Monday week 1
    90-94% x 3 reps x 1 set SQ
    90-94% 3 reps x 1 set DL
    Do not grind lifts, drop load by 2-5% and use that.
    Assistant and Accessory Lifts

    Tuesday
    50-55% x 3-4 reps x 4 sets Dynamic Bench
    70-75% x 3-4 reps x 4 sets Hypertrophy Bench
    Assistant and Accessory Lifts
    Wednesday
    Of
    Thursday
    50-55% x 3-4 reps x 4 sets Dynamic SQ
    50-55% x 3-4 reps x 4 sets Dynamic DL
    Assistant and Accessory Lifts
    Friday
    90-94% 3 reps x 1 max triple Bench

    Monday week 2
    90-94% 2 reps x 5 sets volume SQ (use weight from
    first week)
    Minimum 8 reps, cut doubles to singles to get this
    80% 3 reps x 4-5 sets triples DL
    (This is because heavy DLs would be too much after
    SQs - but I could switch this.)
    Assistant and Accessory Lifts
    Tuesday
    50-55% x 3-4 reps x 4 sets Dynamic Bench
    70-75% x 3-4 reps x 4 sets Hypertrophy Bench
    Assistant and Accessory Lifts
    Wednesday
    Of
    Thursday
    50-55% x 3-4 reps x 4 sets Dynamic SQ
    50-55% x 3-4 reps x 4 sets Dynamic DL
    Assistant and Accessory Lifts
    Friday
    90-94% 2 reps x 5 sets volume doubles Bench
    Assistant and Accessory Lifts

    Monday week 3
    9497% 2 reps x 1 set max SQ
    94 97% 2 reps x 1 set max DL
    Assistant and Accessory exercises.
    Tuesday
    50-55% x 3-4 reps x 4 sets Dynamic Bench
    70-75% x 3-4 reps x 4 sets Hypertrophy Bench
    Assistant and Accessory Lifts
    Wednesday
    Of
    50-55% x 3-4 reps x 4 sets Dynamic SQ
    50-55% x 3-4 reps x 4 sets Dynamic DL
    Assistant and Accessory Lifts
    Friday
    94 97% 2 reps x 1 set max Bench
    Assistant and Accessory exercises
    Monday week 4
    94-97% 1 rep x 5 sets volume SQ (use weight from
    first week)
    85% 2 reps x 4 sets triples DL
    (I could attempt to switch these)
    Limited Accessory Lifts as needed
    Tuesday
    94-97% 1 rep x 5 sets
    Limited Accessory Lifts as needed
    Wednesday
    Of
    Thursday
    Of
    Friday
    Of
    Saturday
    Contest
    -------------------------------------------------------------
    6 week program following less than 85% 1RM or high
    frequency training or if lifts, esp. SQ and DL have
    been trained on diferent days.

    Monday week 1
    86-90% x 4 reps x 1 set max SQ
    86-90% x 4 reps x 1 set DL
    Do not grind lifts, drop load by 2-5% and use that.
    Assistant and Accessory Lifts
    Tuesday
    50-55% x 3-4 reps x 4 sets Dynamic Bench
    70-75% x 3-4 reps x 4 sets Hypertrophy Bench
    Assistant and Accessory Lifts
    Wednesday
    Of
    Thursday
    50-55% x 3-4 reps x 4 sets Dynamic SQ
    50-55% x 3-4 reps x 4 sets Dynamic DL
    Assistant and Accessory Lifts
    Friday
    86-90% x 4 reps x 1 max triple Bench
    Assistant and Accessory Lifts
    Monday week 2
    86-90% 3 reps x 4 sets volume SQ (use weight from
    first week)
    Minimum 10 reps, cut doubles to singles to get this
    80% 3 reps x 3-4 sets triples DL
    (This is because heavy DLs would be too much after
    SQs - but I could switch this.)
    Assistant and Accessory Lifts
    Tuesday
    50-55% x 3-4 reps x 4 sets Dynamic Bench
    70-75% x 3-4 reps x 4 sets Hypertrophy Bench
    Assistant and Accessory Lifts
    Wednesday
    Of
    Thursday
    50-55% x 3-4 reps x 4 sets Dynamic SQ
    50-55% x 3-4 reps x 4 sets Dynamic DL
    Assistant and Accessory Lifts
    Friday
    86-90% 3 reps x 4 sets volume doubles Bench
    Minimum 10 reps, cut doubles to singles to get this
    Assistant and Accessory Lifts
    Monday week 3
    90-94% x 3 reps x 1 set SQ
    90-94% 3 reps x 1 set DL
    Do not grind lifts, drop load by 2-5% and use that.
    Assistant and Accessory Lifts
    Tuesday
    50-55% x 3-4 reps x 4 sets Dynamic Bench
    70-75% x 3-4 reps x 4 sets Hypertrophy Bench
    Assistant and Accessory Lifts
    Wednesday
    Of
    Thursday
    50-55% x 3-4 reps x 4 sets Dynamic SQ
    50-55% x 3-4 reps x 4 sets Dynamic DL
    Assistant and Accessory Lifts
    Friday
    90-94% 3 reps x 1 max triple Bench
    Assistant and Accessory Lifts

    Monday week 4
    90-94% 2 reps x 5 sets volume SQ (use weight from
    first week)
    Minimum 8 reps, cut doubles to singles to get this
    80% 3 reps x 4-5 sets triples DL
    (This is because heavy DLs would be too much after
    SQs - but I could switch this.)
    Assistant and Accessory Lifts
    Tuesday
    50-55% x 3-4 reps x 4 sets Dynamic Bench
    70-75% x 3-4 reps x 4 sets Hypertrophy Bench
    Assistant and Accessory Lifts
    Wednesday
    Of
    Thursday
    50-55% x 3-4 reps x 4 sets Dynamic SQ
    50-55% x 3-4 reps x 4 sets Dynamic DL
    Assistant and Accessory Lifts
    Friday
    90-94% 2 reps x 5 sets volume doubles Bench
    Minimum 8 reps, cut doubles to singles to get this
    Assistant and Accessory Lifts
    Monday week 5
    9497% 2 reps x 1 set max SQ
    94 97% 2 reps x 1 set max DL
    Assistant and Accessory exercises.
    Tuesday
    50-55% x 3-4 reps x 4 sets Dynamic Bench
    70-75% x 3-4 reps x 4 sets Hypertrophy Bench
    Assistant and Accessory Lifts
    Wednesday
    Of
    50-55% x 3-4 reps x 4 sets Dynamic SQ
    50-55% x 3-4 reps x 4 sets Dynamic DL
    Assistant and Accessory Lifts
    Friday
    94 97% 2 reps x 1 set max Bench
    Assistant and Accessory exercises
    Monday week 6
    94-97% 1 rep x 5 sets volume SQ (use weight from
    first week)
    85% 2 reps x 4 sets triples DL
    (I could attempt to switch these)
    Limited Accessory Lifts as needed
    Tuesday
    94-97% 1 rep x 5 sets
    Limited Accessory Lifts as needed
    Wednesday
    Of
    Thursday
    Of
    Friday
    Of
    Saturday
    Contest

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