Compound Performance
PowerliftingThe 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!
5 sessions per week
Must use App app to view and log training
Program Training
A
Squat Variation of Choice
B
Rear Foot Elevated Split Squat
C
Rack Chins
D
Concentration Curl
E
Abs of Choice
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
A
Squat Variation of Choice
B
Hack Squat/Leg Press
C
Leg Curl of Choice
D
Abs of Choice
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)
A
Deadlift Variation of Choice
B
Quad/Glute Leg Press
C
Rack Chins
D
Machine Leg Curl
E
Abs of Choice
