5 Day Powerlifting Program for Spring Classic

Overall

• First Comp Prep!
  • Starts 12/18/2023
• Starting SBD Numbers: 375/210/435 = 1020 @ 193 (303 DOTS)
• Goal: 405/220/455 = 1080 @ 198 (317 DOTS)
• Thanks to Jru and Isaiah

Progression

• Reps and Sets are listed as Sets x Reps
• For PRIMARY Lifts, the weeks will be:
  • Week 1-3:
    • squat/bench: 1x6 @ 6,7,7.5 → 3x6 @ -10%
    • deadlift: 1x5 @ 6,7,7.5 → 3x5 @ -10%
  • Week 4:
    • squat/dead: 1x3 @ 8 → 4x3 @ -10%
    • bench: 1x4 @ 8 → 4x4 @ -10%
  • Week 5: Deload (5x3 @ <6)
  • Week 6-8: 1x2 @ 7,7.5,8 → 4x3 @ -15%
  • Week 9-10: 1x1 @ 8.5,9 → 4x3 @ -15%
  • Week 11: Taper (4x3 @ <5, full rest We-Fri)
• For SECONDARY/TERTIARY Lifts:
  • Weeks 1-3: 4x6 @ RPE 6,6.5,7 (increasing through weeks)
  • Week 4-6: 5x3 @ RPE 8,6,7 (varying through weeks)
  • Weeks 7-8: 2x2 @ RPE 7, 8 + 3x6 @ -15%
  • Weeks 9-10: 1x1 @ RPE 7.5 + 4x6 @ -15%
  • Week 11: 4x3 @ RPE 6 (rest on We-Fri)
• For ACCESSORIES:
  • Progress weight by 5/10lbs, once at high end of rep range (generally 3x8-12) @ prescribed RPE
  • Weeks 1-4: RPE7 multi joint/barbell, RPE10 single joint
  • Week 5: RPE 6 everything
  • Weeks 6-11: RPE7 multi joint/barbell, RPE 8 single joint
    • Accessory will swap with listed alternate at week 5
    • Slightly reduce volume W5-W9 (4 sets → 3 sets)
    • Reduce volume W9-W11 (everything → 2 sets)
  • Week 11: RPE6 everything

Accessories

• Accessory Tempo: Controlled Eccentric, Short (1-2 Sec) Pause, Maximal Concentric
• Hypertrophy Accessories focus on arms, upper back, chest and hamstrings
• PT Accessories focus on knees, lower back, rear of shoulder

Warmups

• Spend a few minutes warming up before working out either by walking to the gym or hopping on a treadmill and walking at a brisk pace for ~5 minutes