Powerlifting Squat Program

Michelle Trapp, a Certified Personal Trainer at Gold’s Gym will demonstrate this routine. You don't have to be a competitive lifter to do a powerlifting workout, though. It's important to keep your heels on the ground the entire time you're squatting. He managed to bench 520, squatted 960, and dead-lift 880. This is a quick 5-week cycle that will help boost your squatting strength. Best Squat Proof Leggings – Top 7 Picks and Reviews 2019. Volume is increased globally, with a greater increase coming in the form of lower-body and upper-body pushing volume. ) Deadlift A "three lift" competition will include these lifts performed in the listed order. Russian Squat Program Also called the “Soviet Squat Routine,” this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. We use training devices such as the Manaray, safety squat bar, buffalo bar, front squat harness, belt squats, and whatever else we think up to include variations. So, for my student in question, I drafted a program inspired by Phase One of the StrongFirst Military Press Plan 410, one of the numerous cycling programs included in the Plan Strong Manual that has proven its effectiveness on countless athletes. I wish someone told me this many years ago when I started lifting that 80-90% of your training should be The Magic 8. I want to try a another powerlifting program but they are catergorised on different levels. Mark Rippetoe’s Strength Training Workout Routine Mark Rippetoe is a national-level, American strength training coach and author. Light Start. Now take a look at the total squat tonnage of the 3x3 system. ABOUT meg Meg has successfully coached hundreds of powerlifters through either their first squat, first meet, or first national-level competition. The program the author post here involves dead lifting 3 times per week with the same volume as the squat routine. For those of you not familiar with powerlifting, the concept is simple. If you have to do it on the same day as you lift, do it after your lifting. We have male and female standards for these gym exercises and more: bench press, squat, deadlift, dumbbell bench press, shoulder press, pull ups, dumbbell curl, military press, dumbbell shoulder press, barbell curl. The program is three days per week. The training 3-day (mon/wed/fri) split Powerlifting Routine. The 6 week powerlifting program includes a mixture of hypertrophy and strength work to make sure you build muscle while your strength increases. So, if you want to copy someone's squat routine - it almost certainly is Matt's. Weightlfiting T-Shirts, Bodybuilding Stringer Tank Tops, Hoodies, Hats, Shorts, Fitness & Workout Tops. Hold the top Pistol Squat position for 30 seconds. Week 1 Day 1 - Bench Press. Day Structure and Exercise Selection. Limited spots - get notified of when the next cycle is about to begin! The 8 week. Here is the program in a nutshell: Select 50% of your working weight. Ideally it will add 30. To avoid injury, you’ve got to make sure proper form and the correct volume are essential. Russian Squat Program Also called the “Soviet Squat Routine,” this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. This is a squat programme I used to get to 230kg, it’s also a method one of my lifters used to get to 320kg. It may also be useful for relative newbies (within the first few years of training), as it teaches lifters to handle heavy weight and builds a lot of muscle. But because the reps and sets should remain the same at a given percent, the bar speed at this percent will remain the same. This is an over reach programme for squat and deadlift so it will be tough on your body; DO NOT RUN THIS PROGRAMME BACK TO BACK unless you want to end up injured. Since 1999, ExRx. This could be used in off-season training if your sport has elements of strength, power. It is good for another 15-20kg on your squat in just a month if you have the balls to take it on. For pause squats and bench press, pause at the bottom of the lift for 1 second. This is the personal website of russian powerlifting coach Boris. Now take a look at the total squat tonnage of the 3x3 system. So, for my student in question, I drafted a program inspired by Phase One of the StrongFirst Military Press Plan 410, one of the numerous cycling programs included in the Plan Strong Manual that has proven its effectiveness on countless athletes. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. Randy Hauer, RKC. You do 4 sets and 6 reps on every set. British Powerlifting is the face of the GB Powerlifting Federation, which was formed out of the powerlifting section of the British Weightlifters Association (BWLA), the original governing body of powerlifting in the UK since the inception of the sport. It attempts to increase your 1RM by 11. This powerlifting workout is a serious strength training program designed to provide the proper tool to make massive growth in both strength and size. Welcome to 100% Raw Powerlifting Federation, Inc. They've given out information and knowledge for free for over 30 years in order to better the sport of powerlifting and help reduce injuries and plateaus. Bodybuilding, Powerlifting, Weightlifting, Strength Training, Nutrition and Diet Information. Towards the end of the cycle, however, volume is decreased to begin preparing you for maximal strength output. The Program. The 5TRM Back Squat Program. Back to your original question about assistance work on the squat days, I would only hit quads. The key of the program is adding 11lbs(5kg) every week on squats and deadlifts, you can add this to the bench press if you can, but most people can't. Double Doh! I still use Jim Wendler's 5/3/1 workout routine and have combined it with the Texas Method at times. That got my wheels turning, so I switched my training from just lifting weights to a more powerlifting style of training. Longhorn Powerlifting is the official powerlifting team for the University of Texas at Austin. The aim of this study was to compare and contrast biomechanical parameters between the conventional style deadlift and. STARTING STRENGTH. This could be used in off-season training if your sport has elements of strength, power. If you expect to make improvements in you lifts I think you won't be doing it natural. The first weekly workout is more moderate, while the second is far more intense. I wrote a multi-parter for that. Complimenting the bench press program, and deadlift workout programs listed above, these powerlifting squat programs are focused on increasing squat strength and muscle mass in the lower body. If you perform the sets and reps at the weight you're supposed to, increase the weight by 5 pounds for the next time you train. pressdowns for triceps+cable. It’s grueling, yes, but after just a few workouts you. Then you’ll do a pistol squat progression which we recommend that involves some rolling movements. It works your whole body, with heavy weights, and over a long range of motion. After all, there is a lot of information on every training method out there. We also do a great variety of squatting movements. Some may choose to address the core through bracing. You'll hate them because they're hard, love them for the results they deliver. Squats for legs, bench press for chest and deadlifts for back. Mark Chaillet showed how you can get very strong on little exercise. Each product we innovate undergoes a lengthy research and development process. NOTE: “6 Week Squat Program For Women” is a downloadable e-book. Is RPT the Holy Grail of weight training? In some ways yes, but there are cases in which RPT isn’t ideal. This is the Brad Gillingham 16 week Squat Program – also known as 5×5 squats. On this program you will squat, deadlift, bench, overhead press, and barbell row. What is the best powerlifting workout? Find out what other people from the message boards think Powerlifting and bodybuilding workouts are both different. There’s the jelly legs at the finish of a 5K, the burn after a set of squat jumps, the sting of taking a foam roller to your IT band — and then there’s German Volume Training (GVT). Bulgarian-style Training for Strength & Powerlifting April 6, 2019 October 7, 2011 If you're interested in this article, you might also be interested in my book Squat Every Day which covers this subject in much more detail. Be careful not to make this mistake. No more spreadsheets Join Today and Lift Heavier Shit. The key of the program is adding 11lbs(5kg) every week on squats and deadlifts, you can add this to the bench press if you can, but most people can't. No bounce at the bottom. The True Strength Group Powerlifting Program is the only online group training program that's run by a world record powerlifter and guaranteed to help you build strength, burn fat, and master technique in the squat, bench press, and deadlift. squat, pause squat, pullups, abs day 2. powerlifting Covering everything about the sport of powerlifting. This 8-week squat program was designed keeping the prevailing science in mind. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. Workout 1 Dislocates, 10 regular, 5 reverse Then: 2×5 Wall Squats 15m Lunge + Quad Stretch Combo Then: 15m MB Bear Crawl + 15m Ball Slam/Burpee/Broad Jump + 15m Rock Carry + 15m. But the only differences will be the frequency (Days you train per week), and amount of weight used. It is so far removed that I would strongly recommend against it's use at all for leg strength development in weightlifting. Day 1 - Squat + Back. Squat every day total body program. Bless The Gym, Jared Enderton, Jared Fleming, Kendrick Farris, LSU-Shreveport Lifting Program, Sean Hutchinson, Squat up to 10 RM 1 set -5% and -10%. That said, if you’re lifting weights improperly or too often, you can end up getting hurt. Leg Swings and Stretching. Each major lift is trained twice per week. NOTE: "6 Week Squat Program For Women" is a downloadable e-book. There isn’t one. It works your whole body, with heavy weights, and over a long range of motion. I most recently did Candito's 6 Week Program up to the meet. British Powerlifting is the face of the GB Powerlifting Federation, which was formed out of the powerlifting section of the British Weightlifters Association (BWLA), the original governing body of powerlifting in the UK since the inception of the sport. I wrote a multi-parter for that. This is going to be. My daughter is my motivation, I feel like what a better way to honor her memory than to compete for her. Powerlifting scripts and calculators. Our Intermediate Powerlifting program is one of the most popular programs in our gym. A Solid Neophyte Program. But the only differences will be the frequency (Days you train per week), and amount of weight used. To be sure, heavy lifting is a topic of discussion and debate regardless of age and/or gender. Super performance powerlifting belts, powerlifting gear, weight lifting belts and workout belts for powerlifters, bodybuilders and weightlifters. Week 1 Day 1 - Bench Press. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. This program is done three days a week, with rest days in between. Weightlifting for Football is a website with tons of info on weight lifting for sports, power lifting and body building, with a special focus on football. Most Recent Questions Search Q & A Training Programs Bodybuilding Rehabilitation Strongman Powerlifting Squat - Deadlift Bench Press Novice Powerlifting Powerlifting Gear Sports Training Football Olympic Sports Nutrition Weight Gain Fat Loss Performance Supplements Comments Iron Brothers Business Discussion Sick of your Gym! Products and. Weight lifting for cycling also known as resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for more than 15 years. To avoid injury, you’ve got to make sure proper form and the correct volume are essential. Week 1: Monday. But if you're serious about the sport, then training at a powerlifting-friendly gym—or at least one with a setup that allows you to take your time on the bench press and squat stations without. For powerlifting, this involves the bench press, squat, and deadlift. The Russian Squat Routine for Masters. WARNING: Smolov is NOT a routine for the faint hearted. If getting strong as hell is your primary goal then you need a strength training program that will emphasize that for you. I don't think I was eating enough for the intensity of the program. LIFT: How much did you squat when you first started squatting properly?. Here is the program in a nutshell: Select 50% of your working weight. Find out more below: >>>Mash Squat Every Day. The squat is the first lift you do at a powerlifting meet, and that's good, because it's also the most taxing on your entire body! Not just your legs! I consider the squat the best full-body strength exercise, and I'm not alone - it has been referred to as "the king of all exercises. Hybrid program. I want to become a elite powerlifter someday. When 75% of 700 pounds (525 pounds) is done for 25 reps (5 x 5) you end up with a total squat tonnage of 13125 pounds per week. ADVANCE TO THE NEXT LEVEL OF POWERLIFTING. SS uses what you lift in one workout to program the next workout and transition through several phases of exercise. WORKS spread-sheet. Just finished this 9 week program. In other words, I squatted based on how I felt that day and each week I tried to do a little more than I had the week before. 3 More specifically, spinal stabilization exercises help more than a general exercise program. Bench and Squat Rack; A squat bench rack is the best combination that allows you to do your bench routine using the same rack you use for squats. Ease in to it day 1,2,3,4,5,6: squat to max (best weight at perfect competiotion technique) + back off sets of minimum 3x2, upto max of 50 reps. By Matt Delaney. January 4, 2007 02:53 PM. Suggested warm-up weights are given assuming approximate maximums of a 270kg squat, a 180kg bench and a 270kg deadlift. All %'s are based on your best squat. of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. by Frank Overton Increase your Functional Threshold Power this winter with a resistance training plan. USPA Coach Certification. Men of muscle and might, who can bench press small bears and lift up. Unlike Olympic lifters, powerlifters compete in the squat. The entire body is worked each session. Thanks to Vaughn Numrych? Doctor Squat Doctor Squat's 80 day powerlifting program. My squat program was as simple as it gets. It was originally coined “Squats and Milk” because old school lifters would drink a gallon of milk a day while on it. Workout 1 Dislocates, 10 regular, 5 reverse Then: 2×5 Wall Squats 15m Lunge + Quad Stretch Combo Then: 15m MB Bear Crawl + 15m Ball Slam/Burpee/Broad Jump + 15m Rock Carry + 15m. But there’s also a lot of art to it. Pause Squats. The Best Deadlift Program for Beginners. He would work up to a very heavy set of only one rep. Side Squat Calf Raise Wide Deadlift. SS uses what you lift in one workout to program the next workout and transition through several phases of exercise. I've been lifting a little over 2 years and been focusing on powerlifting for about a year and a half. We took a look every review we could find and found the best of the best using our data-backed approach. Russian Squat Program Also called the "Soviet Squat Routine," this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. That got my wheels turning, so I switched my training from just lifting weights to a more powerlifting style of training. For pause squats and bench press, pause at the bottom of the lift for 1 second. People only care about numbers and that's it. Use the Squat Chart to help program the lift. If you have to do it on the same day as you lift, do it after your lifting. Here is the program in a nutshell: Select 50% of your working weight. Powerlifting – Know Thy Program: Part 3 (Juggernaut Method) I remember the day I decided I wanted to give powerlifting a shot like it was yesterday. The e-book format is adobe acrobat PDF, which can be viewed on Mac or PC.   This movement is a staple in programming whether it’s Powerlifting, Weightlifting, Strongman or CrossFit. The Hatch program is relatively simple, but to help you keep track of all of the lifting sessions - how many reps and sets and at what weight, we've created a simple online calculator that does all the work for you. Be careful not to make this mistake. Powerlifting Suits, Shirts, Singlets We are proud to be one of the largest distributors for Titan Support Systems Powerlifting Gear in the world. 2012 author: maketer how long does extacy. "Since using the program Larry has broken not only the 242 all time WR but also the 275 All-Time World Record with a 2275 total in the Raw with Sleeves Division! He has broken two world records in two different weight classes with this program system! " * This program does require some special equipment found at most powerlifting gyms. Just finished this 9 week program. Ease in to it day 1,2,3,4,5,6: squat to max (best weight at perfect competiotion technique) + back off sets of minimum 3x2, upto max of 50 reps. So, if you want to copy someone’s squat routine – it almost certainly is Matt’s. I want to try a another powerlifting program but they are catergorised on different levels. Stickers featuring millions of original designs created by independent artists. Powerlifting Program Spreadsheets. This is only one example of a combined Olympic-style lifting/Powerlifting program. The original article claims that this was the program used by Davidsen to win the world championship in 1997. Powerlifting" Larry Pacifico. My competition squat also went from 446 to a fairly easy 530 in my last meet. However, there is still one more knee accessory you might mistake for a knee sleeve or knee brace. The following weight lifting chart is a PDF file that you can download and print. For that reason the emphasis with the powerlifting squat isn’t so much on strength development as it is on lifting as much weight as possible. This is a real personal fitness trainer. So, check out this beginner squat workout developed by Ray Padilla - eps_training. This is the program: A Revolutionary Approach to Powerlifting 3 x 3- Part 1- Basic Information By Stephan Korte The training program presented here has been used by some of the strongest German powerlifters including IPF Junior World Champions Ralf Gierz and Michael Bruegger. How's the program work?. The Russian Squat Routine for Masters. - The pin squats or box squats should be partial squats that are well above parallel. As a side note, Brad Gillingham and Jackals Gym have nothing to do with the marylandpowerlifting website - we simply share some of Brad Gillingham's powerlifting programs because he is a well respected USA Powerlifting athlete. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. I prefer to do both squats and deadlifts on same day. Find out more below: >>>Mash Squat Every Day. It was originally coined “Squats and Milk” because old school lifters would drink a gallon of milk a day while on it. However, I didn't give the Smolov routine the amount of respect it deserves and ended up with a strained hip flexor. A downloadable Excel file of this program is located: here. You do 4 sets and 6 reps on every set. squat, pause squat, pullups, abs day 2. The program the author post here involves dead lifting 3 times per week with the same volume as the squat routine. They've given out information and knowledge for free for over 30 years in order to better the sport of powerlifting and help reduce injuries and plateaus. Without further delay enjoy the bench press workouts listed on this page. The Raw Strength Training Program 12-weeks of training specifically designed to improve your squat, bench press, and deadlift. So this program is very special to us. Metal Militia, Westside, 2x2, 3x3, hybrid routines are all examples of the routines that can clutter and overwhelm a beginner who just. To be sure, heavy lifting is a topic of discussion and debate regardless of age and/or gender. This means holding a position and resisting movement. Since 1999, ExRx. The Intermediate Powerlifting Program is a four-day program that builds upon the base that was established from the novice program. Learn from Fitman about how to do barbell hack squats correctly. I would say I'm a intermediate lifter at 20 years old I bench about 300 but only squat 405-415. This novice powerlifting program is designed for those with a decent amount of lifting experience who maybe want to specialize in competitive powerlifting… or just increase numbers on bench, squat and deadlift to improve other areas of athleticism. tag:typepad. WORLD'S STRONGEST POLICE DEPARTMENT The FWPD Powerlifting Team is a. And for that reason, the squat is one of the most effective strength training exercises you can do. His work was so convincing at the time that American Medical Association cautioned against deep squats due to their potential for severe injury. Powerlifting is a sport centered on three of the most important weightlifting exercises. Hold the half way down Pistol Squat position for 30 seconds. Start adding weight now. So, if you want to copy someone's squat routine - it almost certainly is Matt's. I'm going to assume you feel comfortable with your squat technique and just want to know how to setup a squat cycle to get ready for a meet. Still, it's a solid beginner weight lifting program. If getting strong as hell is your primary goal then you need a strength training program that will emphasize that for you. Mark Rippetoe, the creator, has over three decades of competitive lifting and coaching under his belt. As the name implies, it's an all-around program for basic strength and muscle building. The squat is a basic movement, but those new to lifting often fall victim to a handful of common mistakes. Mark Rippetoe’s Strength Training Workout Routine Mark Rippetoe is a national-level, American strength training coach and author. Russian Squat Program Also called the "Soviet Squat Routine," this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. You see while our powerbuilding program focuses equally on getting stronger/building more muscle, this program has one sole purpose: to make you really strong. I don't think it is an exaggeration to. 6week program Mon/Tues-Oly Thurs/Fri- Powerlifting Snatch = full squat snatch, Clean & jerk = full squat clean + jerk. Ideally it will add. Gain strength in the lower body and improve your squat 1RM with this 12-week squat training program. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. There are many ways to set up a full power routine based on this training, but I wont get into that now. I can remember being told that the Olympic Lifts were dead just a few years ago. Front squats. DUP, or Daily Undulating Periodization, is the new cool kid on the lifting block. And experts agree: Heavy lifting is in! You can't swing a kettlebell these days without hitting some workout guru, exercise. The Raw Strength Training Program 12-weeks of training specifically designed to improve your squat, bench press, and deadlift. going back upto max or beyond if the weights start to feel light enough. Use your most recent or estimated 1RMs for squat, bench, and deadlift. First and foremost, squats work the thighs—every last freakin' fiber. Some may choose to address the core through bracing. "Weight Lifting" symbol by Scott Lewis, from. Powerlifting – Know Thy Program: Part 3 (Juggernaut Method) I remember the day I decided I wanted to give powerlifting a shot like it was yesterday. We have male and female standards for these gym exercises and more: bench press, squat, deadlift, dumbbell bench press, shoulder press, pull ups, dumbbell curl, military press, dumbbell shoulder press, barbell curl. What I would like to do is take the 80 day cycle that Dr. It also flies in the face of everything you thought you knew about lifting. It was originally coined "Squats and Milk" because old school lifters would drink a gallon of milk a day while on it. My daughter is my motivation, I feel like what a better way to honor her memory than to compete for her. 3 – Pause squat or front squat. For decades upon decades, lifters have been worried about over-training. Excel spread-sheet. Before the advent of modern bodybuilding, with its isolation machines, designer supplements and toxic chemicals, there was a secret weapon which bodybuilders used to grow freakish amounts of muscle in a short space of time. Observations from Squatting Daily. Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. DUP, or Daily Undulating Periodization, is the new cool kid on the lifting block. Unless otherwise noted, all were written by me. The Fitness Reality model actually has a squat and bench rack option so that you can order both pieces of equipment at once. I most recently did Candito's 6 Week Program up to the meet. Matt "Kroc" Kroczaleski alternates between heavy, explosive weeks and higher. We need heavy squats and deadlifts. They still allow young athletes and novice lifters to enter their program and immediately start performing barbell squats, deadlifts and bench presses. Java Script. Lunges are great too and you don’t need that much weight either. The 6 week powerlifting program includes a mixture of hypertrophy and strength work to make sure you build muscle while your strength increases. After all, there is a lot of information on every training method out there. 2 In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced. This is an over reach programme for squat and deadlift so it will be tough on your body; DO NOT RUN THIS PROGRAMME BACK TO BACK unless you want to end up injured. Here is the program in a nutshell: Select 50% of your working weight. Unless otherwise noted, all were written by me. My lifts going into the program were: 405 squat. The sport began. 4 Day Powerlifting Routine for Beginners. of these strength gains are lost after the program has been completed. If you perform the sets and reps at the weight you're supposed to, increase the weight by 5 pounds for the next time you train. This program is best suited for large, compound movements. Towards the end of the cycle, however, volume is decreased to begin preparing you for maximal strength output. Simple Squat Progression Unfortunately, even today with everything we know, there are still some coaches that program the right exercises at the wrong time. No bounce at the bottom. With this program, one can emphasize either sport depending on what type of meet is upcoming. Here is a list of max effort workouts that Jason and his training partners use. Squatting and Deadlifting layout in a program Figuring out exactly how to lay out your squat and deadlift can be a pain for a lot of guys for a lot of various reasons. First and foremost, squats work the thighs—every last freakin' fiber. So here's the week-by-week template I used:. Observations from Squatting Daily. But the only differences will be the frequency (Days you train per week), and amount of weight used. Ideally it will add 30. General Notes-You'll squat three times a week for the duration of the eight weeks. Smolov is every masochistic lifters favorite program. It was originally coined "Squats and Milk" because old school lifters would drink a gallon of milk a day while on it. The program the author post here involves dead lifting 3 times per week with the same volume as the squat routine. If I wanted to continue to make progress, I had to get stronger, and I had to get smarter—much smarter. For starters, let's break down one that I happen to know very well. This Program Includes 1. Start adding weight now. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Check out the “Mash Squat Every Day” E-Book with 4 twelve-week programs for weightlifting, powerlifting, super total, and bodybuilding. On the one hand, this is your typical American style powerlifting program with once per week frequency on all the lifts, minimal volume, tons of “recovery”, and a heavy focus on assistance exercises. In other words, I squatted based on how I felt that day and each week I tried to do a little more than I had the week before. At a high level, the program consists of the following: Phase In This initial two week phase is all about getting […]. Workout 1 Dislocates, 10 regular, 5 reverse Then: 2×5 Wall Squats 15m Lunge + Quad Stretch Combo Then: 15m MB Bear Crawl + 15m Ball Slam/Burpee/Broad Jump + 15m Rock Carry + 15m. One back squat day as outlined above, and one front squat day. If you perform the sets and reps at the weight you’re supposed to, increase the weight by 5 pounds for the next time you train. Decorate your laptops, water bottles, notebooks and windows. "Since using the program Larry has broken not only the 242 all time WR but also the 275 All-Time World Record with a 2275 total in the Raw with Sleeves Division! He has broken two world records in two different weight classes with this program system! " * This program does require some special equipment found at most powerlifting gyms. It is good for another 15-20kg on your squat in just a month if you have the balls to take it on. The exercises are all compound which is great for gaining strength, and packing on muscle. I would appreciate your advice on powerlifting and diet. I wish someone told me this many years ago when I started lifting that 80-90% of your training should be The Magic 8. going back upto max or beyond if the weights start to feel light enough. The exercises as well are quite different from those of a bodybuilders. Java Script! Thanks to Gavrilo Gavrilov Doctor Squat's 80 day powerlifting program. These gains were seen over the 12 week program. First and foremost, squats work the thighs—every last freakin' fiber. So if you are going to be doing 4 sets of 8 on squats at 315, you will leave 315 on the bar for each set. So here's the week-by-week template I used:. This powerlifter trained only twice a week, doing the squat and the bench press one day, and dead-lifting on the other. org - Rankings Search. A powerlifting program is any program designed to improve the performance of an athlete in the squat, bench press, and deadlift. Here is the program in a nutshell: Select 50% of your working weight. Ski Squat Inside Thigh Raise Deadlift - Toes In. There isn’t one. It's a 3 day a week program. Periodized CAT Squat Program Weight Progression Calculator This weight progression calculator can be used to automatically calculate your 16 week periodized CAT squat workout.