basic powerlifting

ORIGINALE wk % 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% SQUAT 1x5 2x4 2x4 1x5 2x4 2x4 1x5 2x4 2x4 21 21 21 wk1 50-60-70 1x5 2x4 6x4 1x5 2x4 6x4 1x5 2x4 6x4 37 90 105 125 65 75 95 105 125 145 1x5 2x4 5x4 1x5 2x4 5x4 1x5 2x4 5x4 32 wk1 50-60-70 90 105 125 65 75 90 105 125 145 1x5 2x4 3x4 1x5 2x4 3x4 1x5 2x4 3x4 25 25 25 wk2 55-65-75 wk2 55-65-75

squat bench deadlift

WRITE MAX 175 125 205

BENCH

DEADLIFT

squat Pi VOLUME panca stacco wk % 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% SQUAT

WRITE MAX 170 125 200

BENCH

DEADLIFT

tot alz

Pagina 1

basic powerlifting

wk2 55-65-75 100 115 135 70 85 95 115 135 155 2x4 2x4 3x3 2x4 2x4 3x3 2x4 2x4 3x3

wk3 60-70-80 105 125 140 75 90 100 125 145 165 25 25 25 2x4 3x4 3x3 2x4 3x4 3x3 2x4 3x4 3x3

wk4 65-75-85 115 135 150 85 95 110 135 155 175 29 29 29 wk4 65-75-85 105 125 140 75 90 105 125 145 165 2x4 3x4 5x3 2x4 3x4 5x3 2x4 3x4 5x3 35 115 135 150 85 95 110 135 155 175 2x4 3x3 4x2 2x4 3x3 4x2 2x4 3x3 4x2 23 2x4 3x3 2x2 2x4 3x3 2x2 2x4 3x3 2x2

wk5 70-80-90 125 140 160 90 100 115 145 165 185 21 21 21 wk5 70-80-90 125 140 160 90 100 115 145 165 185

wk2 55-65-75 100 115 135 70 85 100 115 135 155 2x4 2x4 6x3 2x4 2x4 6x3 2x4 2x4 6x3 34

wk3 60-70-80

Pagina 2

basic powerlifting

wk6 75-85-95 3x4 3x3 2x2 3x4 3x3 2x2 3x4 3x3 2x2 25 25 25 wk6 75-85-95 3x4 3x3 3x2 3x4 3x3 3x2 3x4 3x3 3x2 25 135 150 170 95 110 120 155 175 195 186 558 135 150 170 95 110 120 155 175 195 146 146 146 438

Pagina 3

basic pl 4 day board

ORIGINALE wk % 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% SQUAT 1x5 2x4 2x4 1x5 2x4 2x4 1x5 2x4 2x4 21 21 21 wk1 60-70-80 1x5 2x4 6x4 1x5 2x4 6x4 1x5 2x4 6x4 1x5 2x4 6x4 85 105 120 65 75 90 100 120 140 70 85 100 1x5 2x4 5x4 1x5 2x4 5x4 1x5 2x4 5x4 1x5 2x4 5x4 wk1 50-60-70 85 105 120 65 75 90 100 120 140 1x5 2x4 3x4 1x5 2x4 3x4 1x5 2x4 3x4 25 25 25 wk2 55-65-75 wk2 55-65-75

squat bench deadlift

WRITE MAX 170 125 200 140

BENCH

DEADLIFT

squat Pi VOLUME panca stacco wk % 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% SQUAT

WRITE MAX 170 125 200 140

BENCH

DEADLIFT

2 BOARDS

tot alz

37

32

Pagina 4

basic pl 4 day board

wk2 55-65-75 95 115 130 70 85 95 110 130 150 2x4 2x4 3x3 2x4 2x4 3x3 2x4 2x4 3x3

wk3 60-70-80 105 120 140 75 90 100 120 140 160 25 25 25 2x4 3x4 3x3 2x4 3x4 3x3 2x4 3x4 3x3

wk4 65-75-85 115 130 145 85 95 110 130 150 170 29 29 29 wk4 65-75-85 105 120 140 75 90 100 120 140 160 85 100 115 2x4 3x4 5x3 2x4 3x4 5x3 2x4 3x4 5x3 2x4 3x4 5x3 115 130 145 85 95 110 130 150 170 95 105 120 2x4 3x3 3x2 2x4 3x3 3x2 2x4 3x3 3x2 2x4 3x3 3x2 2x4 3x3 2x2 2x4 3x3 2x2 2x4 3x3 2x2

wk5 70-80-90 120 140 155 90 100 115 140 160 180 21 21 21 wk5 70-80-90 120 140 155 90 100 115 140 160 180 100 115 130

wk2 55-65-75 95 115 130 70 85 95 110 130 150 80 95 105 2x4 2x4 6x3 2x4 2x4 6x3 2x4 2x4 6x3 2x4 2x4 6x3

wk3 60-70-80

34

35

23

Pagina 5

basic pl 4 day board

wk6 75-85-95 3x4 3x3 2x2 3x4 3x3 2x2 3x4 3x3 2x2 25 25 25 wk6 75-85-95 3x4 3x3 2x2 3x4 3x3 2x2 3x4 3x3 2x2 3x4 3x3 2x2 130 145 165 95 110 120 150 170 190 105 120 135 130 145 165 95 110 120 150 170 190 146 146 146 438

25

186 558

Pagina 6

doug young
wk 1 2 3 4 5 6 7 8 9 10 11 12 bench a 4x6 4x6 4x6 4x6 4x6 4x6 4x6 4x6 5x3 5x3 5x2 5x2 bench b 4x6 4x6 4x6 4x6 5x3 5x3 5x3 5x3 5x3 5x3 5x2

Doug likes to take 12 weeks to peak, b Example 400 x 6, 400 x 6, 400 x6 The highest he has reached in this After 4 weeks Doug goes to a dou In past programs he had done one In the squat and deadlift, Doug lik There is one variable. Doug uses the fi This is hypothetical but its the wa The deadlift is roughly the same When he is gaining weight, Doug One final word about that 12-wee

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doug young

g likes to take 12 weeks to peak, but it could vary a little because of an injury or something but this mple 400 x 6, 400 x 6, 400 x6, 400 x limit (e.g. 10)So, from the last set, five pounds for e highest he has reached in this program is 470 pounds for 4 sets of 6. These workouts fal er 4 weeks Doug goes to a double program. One workout is the same 4 sets of 6, and the n ast programs he had done one limit set of reps at the end of his workout with anywhere fr the squat and deadlift, Doug likes to use a 5-set program on a 5-4-3-2-1 sequence. This wa re is one variable. Doug uses the first set as weight increase indicator. So, while in theory it is 5-4-3-2 s is hypothetical but its the way he would do it. It would probably run more on the order o e deadlift is roughly the same but he stops this 10 days ahead of the contest. There is ano hen he is gaining weight, Doug says he eats all I can get my hands on and whatever he d ne final word about that 12-week cycle. Terry Todd used to do it in 6-week cycles but in eit

Pagina 8

doug young

of an injury or something but this is the basic cycle he likes to follow. The first four weeks he uses 4 s m the last set, five pounds for each rep over six would work out to(10 reps minus 6) 4 tim 4 sets of 6. These workouts fall twice a week of every fourth day, as desired and as his wo the same 4 sets of 6, and the next workout is 5 sets of 3. This runs for 4 weeks or up to 4 of his workout with anywhere from 50 to 100 lbs. under what he was working with his prog n a 5-4-3-2-1 sequence. This was an old York program used by Steve Stanko to become a tor. So, while in theory it is 5-4-3-2-1, it is actually limit-4-3-2-1. He uses each rep over 5 in the first s obably run more on the order of 10-lb. improvements or hed obviously peak well ahead o ead of the contest. There is another variable in the deadlift. Sometimes the duration of the y hands on and whatever he desires with no special emphasis on how many grams of pr do it in 6-week cycles but in either case the point is the same. The cycle starts below what

Pagina 9

doug young

w. The first four weeks he uses 4 sets of 6 reps in the bench press. On the 4 th set he goes limit. He use out to(10 reps minus 6) 4 times 5 (five pound for each rep over six) equals 20 (pounds m h day, as desired and as his work schedule with the railroad with the railroad with the railr his runs for 4 weeks or up to 4 weeks before the meet. At that time he does only 5 sets of 3 t he was working with his program. His normal peak on the 5 sets of 3 is 500 lbs. but he h by Steve Stanko to become a National champ before Doug was born, and it indicates that e uses each rep over 5 in the first set as a 10-lb. indicator. He usually starts this cycle at 550 and jum d obviously peak well ahead of the contest. Doug uses his peak set of 5 as a contest indic Sometimes the duration of the contest makes it hard for Doug to beat his training best an hasis on how many grams of protein, just a lot of basic food. He admits to eating french f e. The cycle starts below what the lifter can do, but it is still hard work. Rather than going

Pagina 10

doug young

On the 4 th set he goes limit. He uses each rep as a 5-pound indicator for his next workout. He starts th over six) equals 20 (pounds more next workout).Example (next workout) 420 x 6, 420 x d with the railroad with the railroad allows. at time he does only 5 sets of 3 for 2 weeks. 2 weeks before the meet he goes to 5 sets of 5 sets of 3 is 500 lbs. but he has reached 520 as of this writing. was born, and it indicates that solid, basic programs remain solid years later. lly starts this cycle at 550 and jumps 25 pounds per set. Example 550 x 8, 575 x 4, 600 x 3, 625 x 2 peak set of 5 as a contest indicator. He usually goes 100 lbs. over his peak set of 5 in the c oug to beat his training best and sometimes he goes all-out for a big one to get a certain to d. He admits to eating french fries and cheeseburgers when he wants them. He feels bod l hard work. Rather than going for his best at that time the lifter is building a strong base

Pagina 11

doug young

r for his next workout. He starts the cycle at 400 lbs. (next workout) 420 x 6, 420 x 6, 420 x 6, 420 x 8.Many 4-20s!Then, by following the sa

e the meet he goes to 5 sets of 2, timing it where he gets three workouts in but rests for fiv

in solid years later. 550 x 8, 575 x 4, 600 x 3, 625 x 2, 650 x 1.Three reps over 5 at 10 lbs. per rep equals a 30 lb. incre s. over his peak set of 5 in the cycle for his second attempt. If he was up to 620 x 5 in the c for a big one to get a certain total. If he is well ahead he gets one total he wants on the se en he wants them. He feels bodybuilders and some lifters may need to make a science of t ifter is building a strong base for a future record attempt, leaving incentive with room to i

Pagina 12

doug young

20s!Then, by following the same plan 2 reps more than 6 in the last set equals a 10 lb. w

ee workouts in but rests for five days before the meet.

0 lbs. per rep equals a 30 lb. increase next workout.Example (next workout) 580 x 6, 605 x 4, 630 If he was up to 620 x 5 in the cycle, his second attempt would be 720 at the meet, with a t ts one total he wants on the second attempt, then shoots the works on the last attempt for may need to make a science of their diet but he eats what he enjoys most of the time. Doug eaving incentive with room to improve each week and building a positive, no failure mome

Pagina 13

doug young

6 in the last set equals a 10 lb. weight increase at the next workout.

xt workout) 580 x 6, 605 x 4, 630 x 3, 655 x 2, 680 x 1. uld be 720 at the meet, with a third attempt based on conditions at the meet. For some me he works on the last attempt for another total he has in mind. enjoys most of the time. Doug usually weighs 10 to 20 lbs. over the 242 limit, but about th ing a positive, no failure momentum that pushes him past his previous best by the end of

Pagina 14

doug young

ions at the meet. For some meets, however, he does a limit double seven days ahead (his

over the 242 limit, but about three to four weeks ahead of a meet he goes to a cottage che his previous best by the end of the cycle. Its nothing new. Todd did it before Young and o

Pagina 15

doug young

double seven days ahead (his last squat workout) and uses that as his indicator rather th

a meet he goes to a cottage cheese, tuna fish, yogurt and liquid protein diet. He loses abou Todd did it before Young and other lifters before Todd. For lifters who have a hard time ma

Pagina 16

doug young

s that as his indicator rather than the set of five. He usually adds 25 lbs. to that double. so

quid protein diet. He loses about 10 lbs. and the last week before a contest he loses the ot ifters who have a hard time maintaining a strong incentive over a long period of time it mi

Pagina 17

doug young

adds 25 lbs. to that double. so a 700 x 2 would indicate a second attempt at the contest w

efore a contest he loses the other 10, usually about 8 lbs. liquid loss or drying out. over a long period of time it might be a good idea to figure out a cycle system based on th

Pagina 18

doug young

econd attempt at the contest with 725.

quid loss or drying out. out a cycle system based on their own needs.

Pagina 19

Foglio3
wk 1 2 3 4 5 6 7 8 9 10 11 12 wk 1 2 3 4 5 6 7 8 9 10 11 12 wk 1 2 3 4 5 6 7 8 9 10 11 12 squat x5 x5 x5 x5 x5 x5 x5 x3 x3 x2 x2 x1 deadlift x5 x5 x5 x5 x5 x5 x5 x3 x3 x2 x2 x1 bench x5 x5 x5 x5 x5 x5 x5 x3 x3 x2 x2 x1 175 120 130 140 150 155 160 165 170 175 180 185 190 205 150 160 170 180 185 190 195 200 205 210 215 220 125 85 90 95 100 105 110 115 120 125 130 135 140

Pagina 20