Beef Castle Powerlifting Prep: Training by Matt Domney in TrainHeroic

Compound Performance

Powerlifting
Coach
Matt Domney

The exact Powerlifting Prep that Matt did to get ready for his meet!

Phase 1 (weeks 1-4) is where we're going to be introducing something super fun - cluster sets! Clusters are an awesome way to improve skill under heavy load. Each cluster set will be marked with a "+" which denotes a 90 second rest.

Phase 2 (weeks 5-8) is going to have a waving effect of intensity over the weeks. Each even numbered week will be lower intensity, each odd numbered week will be higher intensity. We're looking to maximize skill here. You will also see some sessions that do not change week to week. We're doing this intentionally, as we want to drive up the load of your RPE 6-7 work over the course of the block.

Phase 3 (weeks 9-14) will be the finalization of prep, a peaking block, a taper, and a meet/testing. We'll be extending each microcycle out to a 14-day microcycle to undulate the intensity on each session and appropriately recover from each individual training week. Things are going to get pretty heavy here, so it's time to get ready to work!

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Barbell & plates // squat rack // bench press // and dumbbells.Optional: cables/bands for accessories.
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Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1

A

Squat Variation of Choice

B

Rear Foot Elevated Split Squat

C

Rack Chins

D

Concentration Curl

E

Abs of Choice

Monday
Week 1 Day 2

A

Bench Press Variation of Choice

B

Deadlift Variation of Choice

C

Chest Supported Row

D

Cable Lateral Raise

E

Single Arm DB Preacher Curl

F

Single Arm Tricep Extension

Wednesday
Week 1 Day 4

A

Squat Variation of Choice

B

Hack Squat/Leg Press

C

Leg Curl of Choice

D

Abs of Choice

Thursday
Week 1 Day 5

A

Bench Press Variation of Choice

B

DB Flat Press

C

Seated Cable Row (Mid Back)

D

Leaning DB Lateral Raise

E

Incline DB Curls

F

Long Head Tricep Extension (Lengthened)

Friday
Week 1 Day 6

A

Deadlift Variation of Choice

B

Quad/Glute Leg Press

C

Rack Chins

D

Machine Leg Curl

E

Abs of Choice

Coach
coach-avatar Matt Domney

Beef Castle Powerlifting Prep