Strength for Powerlifting
The Barbelle Project
Powerlifting, Strength & Conditioning, Women's TrainingThis is a 6-week program to improve strength across the big 3 lifts. It is percentage based programming so you will need to have some idea of your 1RM before beginning.
Whether you are looking to give powerlifting a try, get more confident with a barbell, or are a competitive powerlifter, this program will help you reach your goals.
With 5 sessions a week - 4 to build strength across the 3 lifts and a fun SBD session when you have a bit more time.
Prep
A
Lower Body Prehab
At least 1 minute of each: Deep Squat - hold and rock around at the bottom of the squat to find tightness. Russian Baby Makers Hip Flexor to Hamstring Stretch - don't forget to switch sides half way through Active Frog Stretch 90/90 Hip Mobility T-Spine Reach - don't forget to switch sides half way through Cossack Squat Ankle Dorsiflexion Stretch
B
Back Squat
10, 5, 3, 3, 3, 3 @ 40, 50, 60, 70, 75, 80 %
C
Back Squat
4 x 3 @ 85 %
D1
Barbell Bench Press
3 x 5 @ 50, 55, 60 %
D2
1-Arm DB Row
3 x 10
E
Static Stretch
1 x 5:00
Prep
A
Upper Body Prehab
15 Banded Face Pull 15 Banded Rear Delt Pull 15 Banded Lat Pulldown 20 Mini Band Pulse 5 Scap Activations - If you have trouble with hanging doing these then you can use blocks to allow you to take some of your weight as in the Hanging Hip Touch video attached. 10 1-Arm DB Rows - Keep weight light and remember to do the reps on each side 10 Thoracic Extension on Foam Roller
B
Bench Press
10, 5, 3, 3 @ 50, 60, 70, 80 %
C
Bench Press
5 x 2 @ 85 %
D1
Hex Bar Deadlift
3 x 5 @ 50, 55, 60 %
D2
Pendlay Row
3 x 8
E
Upper Body Stretch
1 x 5:00
Prep
A
Lower Body Prehab
At least 1 minute of each: Deep Squat - hold and rock around at the bottom of the squat to find tightness. Russian Baby Makers Hip Flexor to Hamstring Stretch - don't forget to switch sides half way through Active Frog Stretch 90/90 Hip Mobility T-Spine Reach - don't forget to switch sides half way through Cossack Squat Ankle Dorsiflexion Stretch
B
Deadlift
10, 5, 3, 3, 3 @ 110.23, 132.28, 154.32, 165.35, 176.37 kg
C
Deadlift
4 x 3 @ 85 %
D1
Bulgarian Split Squat
3 x 10
D2
Copenhagen Plank
E
Static Stretch
1 x 5:00
Prep
A
Lower Body Prehab
At least 1 minute of each: Deep Squat - hold and rock around at the bottom of the squat to find tightness. Russian Baby Makers Hip Flexor to Hamstring Stretch - don't forget to switch sides half way through Active Frog Stretch 90/90 Hip Mobility T-Spine Reach - don't forget to switch sides half way through Cossack Squat Ankle Dorsiflexion Stretch
B1
Goblet Cyclist Squat
3 x 8
B2
Tricep Rope Pulldowns
3 x 8
B3
Paloff Press
3 x 0:15
C1
DB Lateral Step-Up
3 x 8
C2
DB Bicep Curls
3 x 8
C3
Dead Bug
3 x 10
D1
Romanian Deadlift (RDL)
3 x 8
D2
Bent Over Row
3 x 8
D3
Side Plank Rotation
3 x 10
E
Static Stretch
1 x 5:00
Prep
A
Lower Body Prehab
At least 1 minute of each: Deep Squat - hold and rock around at the bottom of the squat to find tightness. Russian Baby Makers Hip Flexor to Hamstring Stretch - don't forget to switch sides half way through Active Frog Stretch 90/90 Hip Mobility T-Spine Reach - don't forget to switch sides half way through Cossack Squat Ankle Dorsiflexion Stretch
B
Front Squat
10, 8, 5, 5, 5, 5, 5, 5, 5, 5 @ 40, 50, 55, 60, 65, 70, _ , _ , _ , _ %
Prep
C
Upper Body Prehab
15 Banded Face Pull 15 Banded Rear Delt Pull 15 Banded Lat Pulldown 20 Mini Band Pulse 5 Scap Activations - If you have trouble with hanging doing these then you can use blocks to allow you to take some of your weight as in the Hanging Hip Touch video attached. 10 1-Arm DB Rows - Keep weight light and remember to do the reps on each side 10 Thoracic Extension on Foam Roller
D
Bench Press
10, 8, 5, 5, 5, 5, 5, 5, 5 @ 50, 60, 65, 70, _ , _ , _ , _ , _ %
E
Deadlift
10 x 5 @ 50, 55, 60, 65, 70, _ , _ , _ , _ , _ %
F
Static Stretch
1 x 5:00
Rebecca Coggle
As a competitive powerlifter, I found my place in the gym. Lifting heavy stuff improved my confidence in and out of the gym & I want every woman to feel that empowerment! Not everyone is here to lose weight, I'm here to get strong AF. Join me and lets see where this journey takes us!
