Depending who you ask, the best way to train for powerlifting is block periodisation; or the conjugate method; or RPE/autoregulation; or good old linear periodisation; or a specific system like Sheiko or 5/3/1 or Cube or 5th Set (ok, so 5th set is a hell of a contender for best way); or the new AI systems coming out. Or so many other ways.
They all work, obviously. Lots of people use them successfully. Except lots of people use them unsuccessfully too. A lot of the time people are the problem, which is pretty standard. Any system is only as good as the user when it comes down to it. So for a system to be more likely to work for more people, it has to be hard to mess up.
What makes a system hard to mess up? Minimising how much thinking is involved is a big factor, but even more important is minimising options to mess with recovery. Which in terms of the lifting weights aspect of training means adding weight or reps. The more the user has the option to add weight or reps, the easier it is to screw up. Why that is, is another matter but ego, experience level and lack of training intelligence are the main reasons.
So really, when it comes down it, a system that is hard to screw up will give the trainee very limited options to add weight or reps while also minimising how much the trainee has to think when setting the system up.
This system ticks those boxes reasonably well.
Schedule
Training is run in blocks of five weeks: four work, one deload. Deloading is not optional, because optional means it often will be skipped. Skipped deloads impact fatigue management badly, and most trainees are not smart enough to know when to back off and when to persist. So every four weeks, deload happens regardless of how the trainee feels about it.
The system is set up assuming the trainee competes every six months, give or take meet availability. The peak is also a five week block. If there is no possibility to compete within seven months of the previous meet a peak is run anyway followed by max testing. Outside of very special circumstances the minimum period between meets is five months. It is hard to make meaningful progress is less time for all but the most inexperienced lifters.
Weekly training schedule
Every week except the peak has four training days, one for each competition lift with an additional day for the barbell overhead press (it is at the trainee's discretion if these are performed seated or standing, although it is generally preferred to be performed standing if the trainee is able). If the trainee is permanently unable to perform the overhead press, it is substituted with a similar exercise within the trainee's capacity. Exercise selection is covered in its own section. The ideal schedule has the trainee lifting weights for no more than two consecutive days, with one day upper body and one day lower body. Here the first red flag comes up: the trainee is free to determine the order in which the lifts are trained.
The two preferred orders of training the lifts are squat, bench press, deadlift, press; or bench press, squat, overhead press, deadlift. However, provided that no two consecutive days see the trainee performing lifts for the same half of the body the order in which the days are completed are at the trainee's discretion.
For a trainee who has experienced issues in the shoulders, it may be preferable to train the squat and bench press in such a way that the shoulders are subjected to minimal stress. To the same extent, a trainee who has experienced back issues will do well to train the squat and deadlift with as large a break between the two lifts as practicable. As a general rule, all trainees should aim to have at least 48 hours separating their squat and deadlift training.
During the peak, the lifts are trained in the same order as in meet with 24 hours rest between each training day. Generally, Monday, Wednesday and Friday is the preferred order although any configuration that allows adequate rest between training days is perfectly acceptable.
Daily structure
The vast majority of training days follow the same structure: warmup, main lift, supplemental lift, assistance. The assistance work is performed in supersets as this is often a highly effective way to perform more work in less time. It is intended that the trainee spend no more than 90 minutes in the gym from the moment they begin warming up to completing the final set of assistance work.
Fatigue accumulation
This is the guts of any system: how fatigue is accumulated and managed, because adapting to accumulated fatigue is how progress is achieved. This system does use increased bar weight over time to accumulate fatigue, but subject to strict control measures. Increase in bar weight is not subject to arbitrary scheduling relative to the next meet, but determined by the trainee's ability to achieve specific benchmarks. These benchmarks are set out and explained in the various phases.
Phases of training
There are four phases in the system: post meet (one block), hypertrophy (one or two blocks), accumulation (at least two blocks) and peak (one block). This is where the second red flag occurs in respect of possible trainee error: determining how to set up the phases. The solution is to refer to the schedule and set up the phases according to the time available between meets. If it is not possible to determine the exact time period between meets two hypertrophy blocks are run as a default.
Purpose and structure of individual phases
Post meet
This block functions both as an extended deload following a peak and meet; and an introductory block leading into the hypertrophy phase. Its purpose is to refresh the mind and body and, if necessary, rehabilitate any minor issues or injuries incurred during the peak. It also functions to bridge the peaking period where volume is very low with high intensity with the hypertrophy phase where volume is high with low intensity. Use of the barbell is avoided until the end of the block.
Week 1
Assuming the meet took place on the weekend, the first day of training is Wednesday or Thursday, and the second day is on Friday or Saturday. The only purpose of this week is to get moving and pump some blood through the muscles.
Wednesday or Thursday
3 sets walking lunges at bodyweight for 10-20 reps
3 sets of unweighted back extensions or light reverse hyper for 15-25 reps
3 sets of pullups or inverted rows for 5-10 reps
3 sets of facepulls for 15-25 reps
Friday or Saturday
3 sets of dumbbell bench press for 10-15 reps, using a weight that can be completed for 20 reps
3 sets of lateral raises for 10-15 reps using cables or dumbbells according to the trainee's preference
3 sets of chinups or inverted rows for 5-10 reps
3 sets of pull aparts for 15-25 reps
Week 2
This is the first week where the trainee trains for four days. The trainee performs assistance work for the competition lifts and press on their respective days.
Day 1
4 sets of dumbbell bench press for 10 reps, using a weight that can be completed for 15 reps
Superset 1
3 sets of a pectoral isolation exercise for 15-20 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a tricep isolation exercise for 15-20 reps
3 sets of facepulls for 15-25 reps
Day 2
4 sets of glute/ham raises (GHR) for 5-15 reps, using a number of reps leaving at least two reps in reserve. In the absence of a GHR, back extensions, band good mornings or dumbbell Romanian deadlifts may be substituted.
Superset 1
3 sets of goblet squats for 10-20 reps
3 sets of a lower back isolation exercise for 15-25 reps
Superset 2
3 sets of a horizontal pull for 8-12 reps
3 sets of pull aparts for 15-25 reps
Day 3
4 sets of dumbbell overhead press for 10-15 reps using a weight that can be completed for 20 reps. It is at the trainee's discretion to perform these seated or standing
Superset 1
3 sets of dumbbell or cable lateral raises for 10-20 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of a tricep exercise for 10-20 reps
3 sets of a horizontal pull for 10-15 reps
Day 4
4 sets of reverse hyper for 10-20 reps. In the absence of a reverse hyper, weighted back extensions may be substituted
Superset 1
3 sets of single leg exercise for 10-15 reps
3 sets of a hamstring isolation exercise for 15-20 reps
Superset 2
3 sets of a vertical pull (except pullups or chinups) for 10-15 reps
3 sets of chest supported dumbbell flys for 10-15 reps
Week 3
A small amount of volume is added in this week, but the work performed is still limited to assistance exercises.
Day 1
4 sets of dumbbell bench press for 10 reps, using a weight that can be completed for 15 reps
Superset 1
3 sets of a pectoral isolation exercise for 15-20 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a tricep isolation exercise for 15-20 reps
3 sets of facepulls for 15-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of medial/rear deltoid isolation exercise for 10-15 reps
Day 2
4 sets of GHR for 5-15 reps, using a number of reps leaving at least two reps in reserve. In the absence of a GHR, back extensions, band good mornings or dumbbell Romanian deadlifts may be substituted.
Superset 1
3 sets of goblet squats for 10-20 reps
3 sets of a hamstring exercise for 10-15 reps
Superset 2
3 sets of a quadricep isolation exercise for 15-20 reps
3 sets of a hamstring isolation exercise for 15-20 reps
Superset 3
3 sets of a horizontal pull for 8-12 reps
3 sets of facepulls for 15-25 reps
Day 3
4 sets of dumbbell overhead press for 10-15 reps using a weight that can be completed for 20 reps. It is at the trainee's discretion to perform these seated or standing
Superset 1
3 sets of push exercise for 10-15 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of a medial/rear deltoid isolation exercise for 10-20 reps
3 sets of pull aparts for 15-25 reps
Superset 3
3 sets of a tricep exercise for 10-20 reps
3 sets of a horizontal pull for 10-15 reps
Day 4
4 sets of reverse hyper for 10-20 reps. In the absence of a reverse hyper, weighted back extensions may be substituted
Superset 1
3 sets of leg press, hack squat or belt squat for 10-15 reps
3 sets of a hamstring exercise for 15-20 reps
Superset 2
3 sets of a single leg exercise for 10-15 reps
3 sets of a hamstring isolation exercise for 15-20 reps
Superset 3
3 sets of a vertical pull (except pullups or chinups) for 10-15 reps
3 sets of pull aparts for 15-20 reps
Week 4
This week the barbell is introduced, but only in the context of a supplemental exercise
Day 1
4 sets of incline bench press for 10 reps, using a weight that can be completed for 15 reps. This should be equivalent to around 45-50% of the working max used for bench press (working maxes and percentages are covered in their own section below).
Superset 1
3 sets of a pectoral isolation exercise for 15-20 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a tricep isolation exercise for 15-20 reps
3 sets of pull aparts for 15-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of medial/rear deltoid isolation exercise for 10-15 reps
Day 2
4 sets of safety squat bar (SSB) box squats set at parallel for 10 reps. This should be equivalent to around 40-45% of squat working max. Selection of this exercise is not limited to the SSB or to a box squat, and is covered in the exercise selection section.
Superset 1
3 sets of a single leg exercise for 10-15 reps
3 sets of a lower back exercise for 15-20 reps
Superset 2
3 sets of a quadricep isolation exercise for 15-20 reps
3 sets of a hamstring exercise for 15-20 reps
Superset 3
3 sets of a horizontal pull for 8-12 reps
3 sets of chest supported dumbbell flys for 15-20 reps
Day 3
4 sets of dumbbell bench press reps for 10 reps, using a weight that can be completed for 15 reps
Superset 1
3 sets of dumbbell military press for 10-15 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of a tricep isolation exercise for 10-20 reps
3 sets of a medial/rear deltoid isolation exercise for 10-20 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls for 15-25 reps
Day 4
4 sets of SSB good mornings off pins for 8 reps, which should be around 30-40% of the working max for deadlift. The selection of this exercise is not limited to a good morning, and is covered in further detail in exercise selection.
Superset 1
3 sets of reverse hyper or back extension for 15-25 reps
3 sets of a single leg exercise for 10-15 reps
Superset 2
3 sets of a goblet squat for 10-15 reps
3 sets of a hamstring exercise for 10-15 reps
Superset 3
3 sets of a vertical pull (except pullups or chinups) for 10-15 reps
3 sets of facepulls for 15-20 reps
Week 5
This is the last week of the block, and the main lifts are introduced. Because this block functions partly as an extended deload and is composed primarily of low intensity assistance work, this week is not a deload.
Day 1
5 sets of competition bench press for 5 reps at 55% of working max
Superset 1
3 sets of a pectoral isolation exercise for 15-20 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a tricep isolation exercise for 15-20 reps
3 sets of facepulls for 15-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of medial/rear deltoid isolation exercise for 10-15 reps
Day 2
5 sets of SSB squats for 5 reps at 55% of squat working max
Superset 1
3 sets of a single leg exercise for 10-15 reps
3 sets of a lower back exercise for 15-20 reps
Superset 2
3 sets of a quadricep isolation exercise for 15-20 reps
3 sets of a hamstring exercise for 15-20 reps
Superset 3
3 sets of a horizontal pull for 8-12 reps
3 sets of pull aparts for 15-25 reps
Day 3
5 sets of overhead press for 5 reps of a weight roughly equivalent to 40-45% of bench press working max
Superset 1
3 sets of dumbbell bench press for 10-15 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of a medial/rear deltoid isolation exercise for 10-20 reps
3 sets of facepulls for 15-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of a tricep exercise for 10-15 reps
Day 4
5 sets of deficit deadlifts for 5 reps at 45-50% of deadlift working max. The selection of this exercise is not limited to a deficit deadlift, and is covered in further detail in exercise selection.
Superset 1
3 sets of reverse hyper or back extension for 15-25 reps
3 sets of a single leg exercise for 10-15 reps
Superset 2
3 sets of a quadricep isolation exercise for 10-15 reps
3 sets of a hamstring exercise for 10-15 reps
Superset 3
3 sets of a vertical pull (except pullups or chinups) for 10-15 reps
3 sets of chest supported dumbbell flys for 10-20 reps
Hypertrophy
Although it is well known by now that any form of lifting weights will induce hypertrophy, it is also well known that for the majority of the training population, hypertrophy is best driven by higher rep training. While the competition lifts themselves are not particularly effective as drivers of aesthetic mass, their performance will still induce a reasonable degree of growth. This is particularly relevant to the powerlifter, a large part of whose training should be dedicated to becoming technically proficient in the competition lifts. This proficiency is only attained through repeated execution of the lifts paying particular attention to the correct cues.
For this reason, the hypertrophy phase of the system employs the competition lifts and their variations in the eight to 10 rep range along with assistance work to allow the trainee to practice the completion lifts while creating a particularly good stimulus for muscle growth. The generation of powerlifters currently competing, many of whom came into the sport in the last five years or so (since the mid 2010s when raw lifting saw a sharp increase in prevalence and popularity) is perhaps the first in the sport's history to have entered the sport directly as opposed to coming from backgrounds such as sports and bodybuilding. As a result, many of these trainees (myself included) have not accumulated a base of muscle mass similar to that seen in prior generations of powerlifters. This base of muscle is indispensable to the powerlifter both in driving their total up but also in increasing the body's ability to absorb punishment and thereby increasing longevity. Powerlifting is not a sport of overnight success for most people, and transforming the body into a muscular and resilient organism does wonders for the trainee's ability to continue training and competing for the many years required to achieve significant improvement.
Structure of hypertrophy training days
The only real difference apart from the set and rep scheme for the main lift in the hypertrophy phase compared to the accumulation phase is that for squats and deadlifts the trainee may use a variation of the main lift. This is primarily to give the body respite from the demands of the competition squat and deadlift. Because it is usual for trainees to be unable to handle as much weight with a variation, using a variation automatically reduces overall loading on the body while still creating the desired training effect. Variations can also often reduce stress on particularly vulnerable areas of the body such as the shoulders, hips and lower back. This allows these areas to rest while still working and can improve longevity. The selection of which variations to use is covered in exercise selection.
The set and rep scheme for the main lifts (except for the overhead press) uses basic double progression. The trainee completes four sets of eight to 10 reps, starting at 60% of working max. Until the trainee can complete all four sets at 10 reps with good bar speed, no weight is added. Once the trainee attains this benchmark, 2.5 kilos or five pounds is added and the process repeats. This is where another red flag comes into play. The trainee must restrict themselves to completing only good, steady reps and not grinding out technically poor reps simply to achieve the 4x10.
The press is treated somewhat differently, as its role is solely that of building shoulder health and strength in support of the demands placed on the shoulders by the bench press. For this reason, the press is trained all but identically in the hypertrophy and accumulation phases. The trainee is not trying to increase their pressing strength, rather they press for its benefits to the shoulders. Any increases to press loads are made at long intervals and in small increments. The assistance performed on press day is likewise aimed at the goal of improving the bench press and protecting the shoulders.
The loads for press are progressed as follows: after one five week block, the top set of 5 is increased by 2.5 kilos or 5 pounds; after another five week block, the 4x8 are increased by 2.5 kilos or 5 pounds. Then after another five week block, the top set is increased again, etc. This progression is maintained throughout all the phases where the press is performed.
Weeks 1 to 4
Day 1
4 sets of bench press of 8-10 reps at 60% of working max
Superset 1
3 sets of supplemental lift for 8-15 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a pectoral isolation exercise for 10-20 reps
3 sets of a tricep isolation exercise for 10-20 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of chest supported dumbbell flys for 10-20 reps
Day 2
4 sets of squat variation of 8-10 reps at 60% of working max
Superset 1
3 sets of supplemental lift for 8-10 reps
3 sets of back extensions for 15-25 reps
Superset 2
3 sets of a single leg exercise for 10-15 reps
3 sets of a hamstring isolation exercise for 15-20 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of pull aparts, facepulls or chest supported dumbbell flys for 10-25 reps
Day 3
1 set of press for 5 reps at about 50% of bench press working max. It should be a challenging set of five but nowhere close to failure. This is another red flag and requires honesty and introspection on the trainee's part.
4 sets of press for 8 reps at 40-45% of bench press working max.
Superset 1
3 sets of dumbbell bench press for 10-20 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of lateral raise for 10-20 reps, dumbbells or cables at the trainee's discretion
3 sets of pull aparts, facepulls or chest supported dumbbell flys for 10-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of a tricep exercise for 10-20 reps
Day 4
2 sets of deadlift variation for 8-10 reps at 60% of deadlift working max
Superset 1
3 sets of supplemental lift for 8-10 reps
3 sets of reverse hyper or back extension for 15-25 reps
Superset 2
3 sets of goblet squats for 10-20 reps
3 sets of hamstring or lower back exercise for 15-20 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Week 5
How week five is set up depends on whether one or two blocks of hypertrophy are called for.
If two blocks are called for, roughly one third of the work done in weeks one to four is removed and the main lift is performed for three sets of eight. If only one block of hypertrophy is called for, a standard deload is taken in week five. The standard deload is set out in the section dealing with the accumulation phase.
Day 1
3 sets of bench press of 8 reps at the same load as week 4
Superset 1
2 sets of supplemental lift for 8-15 reps
2 sets of pullups or inverted rows for 5-10 reps
Superset 2
2 sets of a pectoral isolation exercise for 10-20 reps
2 sets of a tricep isolation exercise for 10-20 reps
Superset 3
2 sets of a horizontal pull for 10-15 reps
2 sets of chest supported dumbbell flys for 10-20 reps
Day 2
3 sets of squat variation of 8 reps at the same load as week 4
Superset 1
2 sets of supplemental lift for 8-10 reps
2 sets of back extensions for 15-25 reps
Superset 2
2 sets of a single leg exercise for 10-15 reps
2 sets of a hamstring isolation exercise for 15-20 reps
Superset 3
2 sets of a horizontal pull for 10-15 reps
2 sets of pull aparts, facepulls or chest supported dumbbell flys for 10-25 reps
Day 3
1 set of press for 3 reps at about 50% of bench press working max. It should be a challenging set of five but nowhere close to failure. This is another red flag and requires honesty and introspection on the trainee's part.
3 sets of press for 8 reps at 40-45% of bench press working max.
Superset 1
2 sets of dumbbell bench press for 10-20 reps
2 sets of chinups or inverted rows for 5-10 reps
Superset 2
2 sets of lateral raise for 10-20 reps, dumbbells or cables at the trainee's discretion
2 sets of pull aparts, facepulls or chest supported dumbbell flys for 10-25 reps
Superset 3
2 sets of a horizontal pull for 10-15 reps
2 sets of a tricep exercise for 10-20 reps
Day 4
1 set of deadlift variation for 8 reps at the same load as week 4
Superset 1
2 sets of supplemental lift for 8-10 reps
2 sets of reverse hyper or back extension for 15-25 reps
Superset 2
2 sets of goblet squats for 10-20 reps
2 sets of hamstring or lower back exercise for 15-20 reps
Superset 3
2 sets of a horizontal pull for 10-15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Accumulation
The accumulation phase is central to the trainee's success on the platform. It is during this phase that the focus of training shifts away from adding muscular mass to developing technical proficiency in the competition lifts. Building a base of muscle is not forgotten, but it is left almost entirely to the assistance work to achieve. It is during the accumulation phase that the trainee develops their ability to move heavy loads without experiencing technical breakdown.
The nature of powerlifting being to perform one maximal repetition means that the trainee must ensure they are able to do this safely and efficiently if they are to achieve lasting success. However, regularly lifting maximal weights in training has been shown to have seriously undedesirable results in the majority of trainees over the medium to longer term. From injury to lack of recovery to poor meet performances, regularly moving maximal weights in training frequently takes much more than it gives.
This system allows the trainee to become accustomed to lifting maximal weights by simulating the sensation of a maximal effort using limited rest breaks between sets; 'as many reps as possible' (AMRAP) sets; and performing a set number of reps in as few sets as possible (AFSAP). The benefit of this approach, which is far from unique to this system, is that the overall loading on the body is far less than with maximal weights while still permitting the trainee to experience the sensation of maximal effort.
During the accumulation phase, the squat and bench press are trained on one line; and the deadlift on another. The lifts are all trained in the same manner, but in order to better manage fatigue squat and deadlift loads are offset from week to week. So, in even weeks the squat is heavier; while in odd weeks the deadlift is heavier. The press is trained exactly as in the hypertrophy phase.
Load progression during the accumulation phase
In order to avoid the pitfalls of arbitrary increases in load typical of some other systems that require addition to training weight at set intervals, this system employs a very basic autoregulation system to determine when load is added to the main lifts.
On the days where the trainee performs a triple followed by five sets of five, no load is added to the five sets of five until they are completed in under 10 minutes. Once this benchmark has been achieved, the load is increased by 2.5% of working max. The trainee is required to simply start a stopwatch immediately before beginning the first set of five and stop the watch immediately after completing the fifth set. During the sets, the trainee should not look at the stopwatch and simply completes the sets as fast as they are able with good technique and bar speed. Unless the trainee has woeful conditioning, it should not prove difficult to complete the five sets in under 10 minutes for several weeks at least. Should the trainee's conditioning be so poor as to prevent them from doing so, it will be necessary to address and this is discussed later.
The triple preceding the five sets of five should not be increased in load for at least two blocks, and realistically may not require increase between meets at all. If it is increased, the trainee adds 2.5%.
On the days where the trainee performs four doubles followed by an AMRAP set, the load remains constant until the AMRAP is completed for 10 reps with good technique and bar speed and no long rests between reps. If the trainee is only able to complete 10 reps in the manner of a rest/pause set, the load is not increased.
Odd weeks, 1 and 3
Day 1
1 set of bench press of 3 reps at 82.5% of working max
5 sets of bench press of 5 reps at 60% of working max
2-3 sets of supplemental exercise for 8-15 reps
Superset 1
3 sets of a pectoral isolation exercise for 12-20 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 2
1 set of squats of 3 reps at 82.5% of working max
5 sets of squats of 5 reps at 60% of working max
2-3 sets of supplemental exercise of 5-10 reps
2 sets of back extensions of 15-25 reps
Superset 1
3 sets of a single leg exercise for 10-15 reps
3 sets of a hamstring isolation exercise for 15-20 reps
Superset 2
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 3
1 set of press for 5 reps at about 50% of bench press working max. It should be a challenging set of five but nowhere close to failure. This is another red flag and requires honesty and introspection on the trainee's part.
4 sets of press for 8 reps at 40-45% of bench press working max.
Superset 1
3 sets of dumbbell bench press for 10-20 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of lateral raise for 10-20 reps, dumbbells or cables at the trainee's discretion
3 sets of pull aparts, facepulls or chest supported dumbbell flys for 10-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of a tricep exercise for 10-20 reps
Day 4
4 sets of deadlifts for 2 reps at 75% of working max
1 AMRAP set of deadlifts at 75% of working max
2-3 sets of supplemental exercise of 5-10 reps
2 sets of reverse hyper or back extension for 15-25 reps
Superset 1
3 sets of a single leg exercise for 10-15 reps
3 reps of a hamstring exercise for 10-15 reps
Superset 2
3 sets of a vertical pull (except pullups or chinups) for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 10-25 reps
Even weeks, 2 and 4
Day 1
4 sets of bench press for 2 reps at 75% of working max
1 AMRAP set of bench press at 75% of working max
2-3 sets of supplemental exercise of 8-15 reps
Superset 1
3 sets of a pectoral isolation exercise for 12-20 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 2
4 sets of squats for 2 reps at 75% of working max
1 AMRAP set of bench press at 75% of working max
2-3 sets of supplemental exercise of 5-10 reps
2 sets of back extensions of 15-25 reps
Superset 1
3 sets of a single leg exercise for 10-15 reps
3 sets of a hamstring isolation exercise for 15-20 reps
Superset 2
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 3
1 set of press for 5 reps at about 50% of bench press working max. It should be a challenging set of five but nowhere close to failure. This is another red flag and requires honesty and introspection on the trainee's part.
4 sets of press for 8 reps at 40-45% of bench press working max.
Superset 1
3 sets of dumbbell bench press for 10-20 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of lateral raise for 10-20 reps, dumbbells or cables at the trainee's discretion
3 sets of pull aparts, facepulls or chest supported dumbbell flys for 10-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of a tricep exercise for 10-20 reps
Day 4
1 set of deadlifts of 3 reps at 82.5% of working max
5 sets of deadlifts of 5 reps at 60% of working max
2-3 sets of supplemental exercise of 5-10 reps
2 sets of reverse hyper or back extension for 15-25 reps
Superset 1
3 sets of a quadricep exercise for 10-20 reps
3 sets of a hamstring exercise for 15-20 reps
Superset 2
3 sets of a vertical pull (except pullups or chinups) for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 10-25 reps
Week 5, standard deload
Every fifth week is a mandatory deload. It functions to manage fatigue by allowing the body and mind to partially reduce stress and focus on recovery. If the trainee wishes, they may cut out the deadlift session. This may be done in some deloads and not in others, at the trainee's discretion based on their fatigue levels. The trainee may even, if required, remove the press or bench session during this week (but not both). Any option for the trainee is a red flag but in the case of removing sessions from the deload the negative impact will be minimal.
Day 1
5 sets of bench press of 3 reps at 60% of working max
2 sets of pullups or inverted rows of 5-10 reps
Superset 1
2 sets of a horizontal pull for 10-15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 2
5 sets of squats of 3 reps at 60% of working max
2 sets of back extensions for 15-25 reps
Superset 1
2 sets of a horizontal pull for 10-15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 3
1 set of press of 1 rep at the same load as weeks 1-4
2 sets of press for 8 reps at the same load as weeks 1-4
2 sets of chinups or inverted rows for 5-10 reps
Superset 1
2 sets of a horizontal pull for 10-15 reps
2 sets of a tricep isolation exercise for 15-20 reps
Day 4
5 sets of deadlifts of 3 reps at 60% of working max
2 sets of reverse hyper or back extension for 15-25 reps
Superset 1
2 sets of a vertical pull (except pullups or chinups) for 10-15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Changes to accumulation training leading into peaking phase
When the trainee comes closer to the peaking phase, being within one block or so of beginning their peak, some slight modifications must be made to their training. By this stage, the trainee will have accumulated significant levels of fatigue and will most probably be experiencing decreased performance in training. This is perfectly normal, and unless this drop in performance can be directly related to an injury the trainee should not be disheartened at all. The accumulation of this fatigue is precisely what will drive their total up to new heights providing they peak in the correct manner. In order to manage this increased fatigue, weekly loading of the squat and deadlift is offset even further. Bench press training remains the same, as does the press.
The change is minimal, with the squat during odd weeks being performed for an AFSAP set while the deadlift during odd weeks is performed for five sets of five without a top triple preceding it. In even weeks, the squat is performed for five sets of five; while the deadlift is performed identically to the previous accumulation blocks. For both the squat and deadlift, the five sets of five are performed at the same weight each time until the trainee completes all five sets in under 10 minutes. The load for these sets is carried over from the previous accumulation block.
Odd weeks, 1 and 3
Day 1
1 set of bench press of 3 reps at 82.5% of working max
5 sets of bench press of 5 reps at 60% of working max
2-3 sets of supplemental exercise for 8-15 reps
Superset 1
3 sets of a pectoral isolation exercise for 12-20 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 2
10 reps of squats in AFSAP at 87.5% of working max
2-3 sets of supplemental exercise of 5-10 reps
2 sets of back extensions of 15-25 reps
Superset 1
3 sets of a single leg exercise for 10-15 reps
3 sets of a hamstring isolation exercise for 15-20 reps
Superset 2
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 3
1 set of press for 5 reps at about 50% of bench press working max. It should be a challenging set of five but nowhere close to failure. This is another red flag and requires honesty and introspection on the trainee's part.
4 sets of press for 8 reps at 40-45% of bench press working max.
Superset 1
3 sets of dumbbell bench press for 10-20 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of lateral raise for 10-20 reps, dumbbells or cables at the trainee's discretion
3 sets of pull aparts, facepulls or chest supported dumbbell flys for 10-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of a tricep exercise for 10-20 reps
Day 4
5 sets of deadlifts of 5 reps, the load continuing from the previous block even weeks
2-3 sets of supplemental exercise of 5-10 reps
2 sets of reverse hyper or back extension for 15-25 reps
Superset 1
3 sets of a quadricep exercise for 10-20 reps
3 sets of a hamstring exercise for 15-20 reps
Superset 2
3 sets of a vertical pull (except pullups or chinups) for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 10-25 reps
Even weeks, 2 and 4
Day 1
4 sets of bench press for 2 reps at 75% of working max
1 AMRAP set of bench press at 75% of working max
2-3 sets of supplemental exercise of 8-15 reps
Superset 1
3 sets of a pectoral isolation exercise for 12-20 reps
3 sets of pullups or inverted rows for 5-10 reps
Superset 2
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 2
5 sets of squats for 5 reps, the load continuing from the previous block odd weeks
3 sets of supplemental exercise of 5-10 reps
2 sets of back extensions of 15-25 reps
Superset 1
3 sets of a single leg exercise for 10-15 reps
3 sets of a hamstring isolation exercise for 15-20 reps
Superset 2
3 sets of a horizontal pull for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 15-25 reps
Day 3
1 set of press for 5 reps at about 50% of bench press working max. It should be a challenging set of five but nowhere close to failure. This is another red flag and requires honesty and introspection on the trainee's part.
4 sets of press for 8 reps at 40-45% of bench press working max.
Superset 1
3 sets of dumbbell bench press for 10-20 reps
3 sets of chinups or inverted rows for 5-10 reps
Superset 2
3 sets of lateral raise for 10-20 reps, dumbbells or cables at the trainee's discretion
3 sets of pull aparts, facepulls or chest supported dumbbell flys for 10-25 reps
Superset 3
3 sets of a horizontal pull for 10-15 reps
3 sets of a tricep exercise for 10-20 reps
Day 4
1 set of deadlifts of 3 reps at 82.5% of working max
5 sets of deadlifts of 5 reps at 60% of working max
2-3 sets of supplemental exercise of 5-10 reps
2 sets of reverse hyper or back extension for 15-25 reps
Superset 1
3 sets of a quadricep exercise for 10-20 reps
3 sets of a hamstring exercise for 15-20 reps
Superset 2
3 sets of a vertical pull (except pullups or chinups) for 10-15 reps
3 sets of facepulls, pull aparts or chest supported dumbbell flys for 10-25 reps
Peak
The peaking phase will determine whether or not the trainee is successful in competition. While the accumulation phase is central to the trainee's long term success, the execution of the peaking phase will determine the trainee's success for each meet. It is during these five short weeks that the trainee will either put themselves in a position to reap the rewards of their hard work over the last five or so months; or set themselves up to suffer ignominious failure.
It is essential for the trainee to understand that the peaking phase is not remotely concerned with developing strength or skill. What can be done in that respect has been done during the hypertrophy and accumulation phases. The only function of the peak is to prime the mind and body through the phenomenon of supercompensation. Briefly, the body in a fatigued state is taken to the absolute limit of its capacity to recover for a short period and then allowed to recover fully. For a short period of time following this full recovery the body responds by becoming able to perform beyond what it normally can. It is known, largely thanks to large quantities of data gathered by Soviet sports scientists, that in this supercompensated state the trainee is capable of performing at 102-105% of their fatigued capacity.
For the purposes of a powerlifter this means that if in the early stages of the peak a maximal effort is made for a singe rep, by the final stage of the peak a load of 102-105% of that fatigued maximal effort can be performed. It is this that forms the basis of the peaking phase in this system. The peaking phase in this system is closely modelled on that used by Greg Panora in his system, with some modifications made to reduce the negative effects of what is a physically and mentally taxing period for the trainee.
The peak is the only phase during which the press is not trained. It is also the only phase during which the trainee trains for three days, and it is highly recommended that there be 24 hours of rest between each training day unless there is absolutely no option but to run two sessions on consecutive days. Very limited supplemental and assistance work is performed, and assistance is limited to exercises used primarily to preserve shoulder and lower back health.
Week 1
Day 1
2 sets of squat for 1 rep at 90% of working max
4 sets of squats paused in the hole for 3 seconds for 3 reps at 60% of working max
2 sets of unweighted back extensions for 15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
Day 2
3 sets of bench for 1 rep at 90% of working max
4 sets of paused bench press for 3 reps at 65% of working max
2 sets of pullups or inverted rows for 5-10 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
Day 3
2 sets of deadlift for 1 rep at 90% of working max
4 sets of snatch grip deadlift for 3 reps at 65% of working max
2 sets of reverse hyper or unweighted back extensions for 15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
Week 2
This is arguably the most mentally taxing week for the trainee. It is the week in which the trainee takes a fatigued maximal effort attempt for each of the lifts, so it is this week that tells the trainee if their hard work has paid off or been in vain. In actual fact that last statement is categorically untrue, but it certainly focuses the reader's attention. Nonetheless, this is a pivotal week in the peaking phase because the trainee will be improving on their previous best attempts from their most recent meet, and this will determine the loads for the remainder of the peak as well as attempts on meet day. Planning attempts for meet day is dealt with in its own section.
Day 1
Work up to a 2.5 kilo or 5 pound increase to last meet's heaviest successful attempt
Day 2
Work up to a 2.5 kilo or 5 pound increase to last meet's heaviest successful attempt
Day 3
Work up to a 2.5 kilo or 5 pound increase to last meet's heaviest successful attempt
The trainee must resist the temptation to increase the load beyond the prescribed increase. Although it is common for the top single of the day to move with excellent speed, the only purpose of the day is to generate a number on which to base meet day attempts. Should the trainee decide to take a larger increase increase than prescribed, there is a high risk that they will overreach too early and fail to achieve supercompensation on meet day. Peaking too early effectively makes the peak useless.
Conversely, should the trainee fail to achieve an increase to their previous meet numbers there is no reason for despair or despondency. During this period, the trainee will be carrying a tremendous amount of fatigue which may significantly impact their performance in the short term. Unless their failure is the direct result of a recently incurred injury, the trainee will continue their peak assuming that they achieved their goal weight. Over the following two weeks, the trainee will assess their performance to determine whether they will need to make adjustments to their meet attempts or continue under the assumption that they can use the missed numbers. Although it may appear foolhardy, this approach can be used with great success provided the only reason for the missed lift is fatigue.
In the case of a miss, the trainee has two options on the day: to reattempt the lift immediately up to two times; or to remove some weight and attempt the new, lighter weight. The latter option is preferable for the less experienced individual. The former option is best selected should the initial miss be due to a technical error or over or under arousal, all of which are more likely to be apparent to the more experienced trainee.
In any event, a miss during this week is no catastrophe and the trainee should persevere towards meet day with their customary determination. Approaching meet day with confidence is an essential element of success.
Week 3
Day 1
2 sets of squats for 1 rep at 90% of week 2
2 sets of squats paused for 3 seconds in the hole at 65% of week 2
2 sets of unweighted back extensions for 15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
Day 2
3 sets of bench press for 1 rep at 90% of week 2
3 sets of bench press paused for 3 seconds on the chest at 70% of week 2
2 sets of pullups or inverted rows for 5-10 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
Day 3
2 sets of deadlift for 1 rep at 90% of week 2
3 sets of deficit deadlifts for 5 reps at 50% of week 2
2 sets of reverse hyper or unweighted back extensions for 15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
If during this week the trainee misses any lifts, it is essential to make adjustments to the planned meet attempts. The trainee will now aim to achieve their week 2 numbers as their third attempts in meet. This scenario is relatively unlikely, however, unless the trainee is injured, ill or subject to significantly higher levels of stress than normal. In all of those circumstances, it may even become necessary to consider the possibility of withdrawing from the meet should circumstances not improve. This is not to say that the trainee should give up in the face of adversity; rather a calculated decision must be made based on the risks of persevering relative to the rewards.
Week 4
Day 1
3 sets of squats for 1 rep at 80% of week 2
2 sets of unweighted back extensions for 15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
Day 2
4 sets of bench press for 1 rep at 80% of week 2
2 sets of pullups or inverted rows for 5-10 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
Day 3
2 sets of deadlift for 1 rep at 80% of week 2
2 sets of reverse hyper or unweighted back extensions for 15 reps
2 sets of facepulls, pull aparts or chest supported dumbbell flys for 15 reps
Week 5
This is meet week. The hard work has been done, and it is time for the trainee to rest, recover and let supercompensation work its magic. Only one training session is completed, within no more than five days of meet day. The remainder of the week is to be spent recovering as much as possible. Activities like foam rolling, massages and naps are to be undertaken, but any recovery activities like stretching, swimming or yoga are to be avoided unless they are part of the trainee's customary recovery regimen.
The trainee is also strongly encouraged to dedicate time to visualising themselves successfully completing their attempts. This is a useful activity throughout the peak, but is of particular relevance during meet week.
Day 1
5 sets of squats for 2 reps at 50% of week 2
5 sets of bench press for 3 reps at 50% of week 2
6 sets of deadlifts for 1 rep at 50% of week 2
Meet day and attempt planning
The trite axiom that failing to plan is planning to fail is true of powerlifting for all but the most freakishly gifted individuals. Even those lucky few will benefit significantly from coming in to meet day with a sensible plan for their attempts. Fortunately, a simple plan is highly effective, especially when built on known variables.
For the squat and deadlift
First attempt: 90% of week 2
Second attempt: 100-102% of week 2
Third attempt: 103-105% of week 2
For the bench press
First attempt: 90% of week 2
Second attempt: 100% of week 2
Third attempt: 102-103% of week 2
In the case of the trainee entering the meet following a poor peak with multiple missed lifts in weeks two and three, the plan is similar but based on achieving the load missed in week 2.
Attempt 1: 85-88% of missed load in week 2
Attempt 2: 92-94% of missed load in week 2
Attempt 3: 98-100% of missed load in week 2
It is paramount importance that the trainee enters the meet in a confident and self assured, but not arrogant, mental state. Even if the peak itself has been poor, the trainee must remember that for six months they have worked hard and as long as they are uninjured and healthy they will be able to display an improvement on their previous meet performance. It may be less than the trainee would like, and certainly less than they would be capable of after a successful peak, but it is nonetheless an improvement and should be valued and appreciated as such.
The trainee is advised to prepare their meet day requirements the day before, ensuring they have every conceivable item they may require at their disposal with them. It is best to assume that the venue will be ill prepared to accomodate powerlifters in respect of chalk, talcum powder, ammonia, wrap rollers, bands, foam rollers and the like. Basic tools such as a screwdriver, scissors, pliers and a tape measure can also be invaluable for adjusting belts, helping with knee wraps and in the case of the tape measure, setting bar heights. TImely arrival at the venue is also advised, allowing the trainee to settle themselves into the venue and reserve some space for their personal effects and to rest between flights. It goes without saying that the trainee must ensure they have plenty of food and hydration for the day, and it is of paramount importance that it is all food and drink the trainee is well accustomed to.
If a 24 hour weigh in is available, it is highly recommended that the trainee take advantage of this. While weight cuts are not recommended for anyone unless they are realistically positioned to achieve something momentous (at the very least a national record), weighing in 24 hours early still removes stress from meet day. Attempts will already be entered along with rack heights at weigh in, so there is little the trainee will need to do on meet day other than show up and execute their plan. Weighing in early also frequently lets the trainee get a look at the meet venue a day early and determine the best places to park, locate amenities and the like. If the meet takes place further away than a short drive, it is often beneficial to arrive at the location a day before the meet and stay overnight. Sitting in a car for long periods can place significant strain on the lower back and increase the risk of injury.
Training loads and the working max
The working max
This system, like many others, uses a working max on which to base training loads. The principle behind a working max (sometimes known as a training max) is that a meet max, being set in a supercompensated state, is not something that the trainee is able to perform normally. Therefore, basing training numbers on a meet max is likely to mean that those training numbers will often be too challenging to be useful in the long term. In order to make the meet max a more realistic basis for day to day lifting, it is reduced to between 85% and 92.5%. This reduction creates a safety net of sorts, making training loads based on a weight more realistically achievable on a day to day basis.
This system uses a working max of 92.5% as a default, but any number between 85% and 92.5% is acceptable. Once the working max is set, it is not changed until after the next meet. For this reason, if the trainee has any qualms relating to the default working max of 92.5%, it is recommended that a lower number be used. This will in no way negatively impact the effectiveness of training. After a few meets, the trainee will have a very good idea of what their preferred working max is. It is perfectly acceptable to use a different working max for each competition lift as well. This of course presents several red flags, as the trainee is given multiple options. In mitigation is the requirement that the working max be at most 92.5%.
Training loads
Because the loads for the main lifts are prescribed strictly for each phase and the requirements for progressing them are already set out elsewhere, there is little need to discuss them here. The loads are broadly guided by Prilepin's chart in any case, which has been proven over time to be a reliably useful method for determining the appropriate load for particular combinations of sets and reps as well as determining total reps in powerlifting training.
This section is primarily concerned with the loading of supplemental and assistance exercises, as that has not been covered in any of the sections dealing with the various phases of training.
Supplemental exercises
Owing to the nature of supplemental exercises and their placement within the structure of daily training, the load used is set between 40% and 70% of the main lift working max, depending on the supplemental exercise and the set and rep scheme used on the day. Most of the time, the load will be between 55% and 65% of the main lift working max. On the days where the supplemental exercise is preceded by five sets of five of the main lift, there is nothing to prevent the trainee using that same load. This will also save time in loading and/or swapping barbells. Given that this load will be within that 55-65% range, the trainee will be easily able to complete the supplemental exercise within the required sets and reps for the day while still obtaining the desired training effect. The same applies during the hypertrophy phase.
The trainee should not attempt to deliberately progress the loading of supplemental exercises during any phase of training. To do so would risk upsetting the balance of fatigue and recovery built in to the system. The only phase in which a supplemental exercise is deliberately progressed is during the hypertrophy phase, where the main lift slot for the squat and deadlift may in fact be filled with a supplemental exercise. The exception to this rule is where for reason of injury the trainee is best served by replacing the competition lift with a supplemental exercise that better allows recovery. An example of this would be the use of the SSB squat by a trainee in the process of rehabilitating a shoulder injury. This subject is covered in more detail in the exercise selection section.
Assistance exercises
Assistance exercises are numerous, varied and incredibly diverse. They are also often critically underrated and underappreciated by the powerlifter. The pivotal importance of developing a base of muscular mass to success in powerlifting means that assistance exercises, which are effectively pure bodybuilding, are of extreme usefulness to the powerlifter.
To this end, the load used for assistance exercises matters much less than how well the trainee is able to feel the target musculature contract. It does not matter how heavy a load can be used, if the trainee cannot feel their muscles working they are deriving far less benefit than they might otherwise. The trainee is best served by using the lightest load possible that allows them to focus on muscular contraction and control, using strict technique to stress the muscle in exactly the correct manner. Should the trainee have access to experienced bodybuilders, they would be well advised to seek their advice on how to perform these exercises with muscular development in mind.
It goes without saying that the trainee should not focus on using progressively heavier loads throughout the phases. While over time, the trainee will of course need to increase the load for their assistance work somewhat this will occur very slowly as they will be able to derive the required training effect using the same weight range for a long period of time. If the trainee feels the need to increase anything in their assistance work, they should focus on achieving the highest end of the prescribed reps for each set while maintaining the ability to keep a strong connection to the muscle throughout the sets.
Exercise selection
Supplemental exercises
A supplemental exercise in this system is one that is similar to the main lift, but not identical. Swede Burns refers to these as Muscularly Similar Movements (MSMs), which is an apt term. They are also referred to as main lift variations. The purpose of supplemental exercises can be varied, but most often is to strengthen a weak portion of the main lift; or, as in this system, to allow the trainee to continue practising the movement pattern of the main lift over a slightly reduced or altered range of motion so as to avoid overuse.
This system avoids the focus on use of supplemental exercises to strengthen weak portions of the main lift primarily because this requires a degree of knowledge not present in all trainees. In fact, the ability to watch an individual perform a lift and be able to accurately diagnose the particular weakness or weaknesses present and then prescribe the appropriate supplemental exercise is one that takes many years to develop. It is a much safer bet to assume that all portions of a lift require strengthening and to perform multiple supplemental exercises rather than focusing on a specific few.
It is generally recommended that the trainee perform a different supplemental exercise each week. Over time, the trainee will learn which supplemental exercises are more and less effective at different stages or in different phases. Most trainees will eventually have a list of particularly effective supplemental exercises for themselves, and will rotate through them during each block. The less experienced trainee is recommended to experiment with a wide variety of supplemental exercises in order that they may develop their own personal list.
The following is not an exhaustive list of exercises by any means, but should provide a perfectly adequate guide for the trainee to begin with.
Supplemental exercises for the squat
Stance width changes
Although an apparently trivial change, the width of the trainee's stance can significantly change the way the various muscles used are loaded. Generally speaking, a narrower stance will focus more on the quadriceps while a wider stance will place greater emphasis on the hips. The trainee must remember that a wider or narrower stance may also impact their ability to achieve the depth of squat required in competition without discomfort or pain. Because this is a supplemental exercise, it is much less important whether depth is achieved or not, so the trainee should focus on a range of motion that is not painful rather than achieving competition depth. It is also possible that a wider or narrower stance may have a negative impact on the trainee if used for extended periods, and in this case stance changes should be used with extreme caution. Wide stance squats in particular have a tendency to place undue stress on the hips.
Trainees who are less experienced, in particular those whose technical proficiency is not yet well developed, may be well advised to avoid using changes of stance width as they have not yet reached the stage where execution of the competition lift is automatic. For these trainees there are other options that will most likely be more beneficial.
Bar placement
Another apparently trivial change that can be very useful is changing where the barbell is placed. A higher or lower bar placement will require the trainee to be more or less upright during the squat. This will shift the emphasis onto different muscles in a similar way to stance width changes.
An even greater change is to shift the bar from the back to the front, performing a front squat. The front squat is one of the more useful supplemental exercises, as it allows for a challenging squat to be performed but without requiring anywhere near as much weight as a squat with the bar on the back. It also biases the quadriceps and upper back far more than many other squat variations. The front squat can also place far less strain on the lower back. Less experienced trainees especially are encouraged to make use of the front squat on a regular basis.
A significant caveat to the use of front squats is that unlike most supplemental exercises, many trainees will need to keep the loading between 40% and 50% of the squat working max instead of being able to use the full 40% to 70% range. This is because the front squat requires that the load be held in place on the front of the body by the upper back, which very frequently is able to hold less weight than the middle back combined with the abdominal muscles. However, this can also work in the trainee's favour as front squats will leave the upper back no choice but to become stronger.
Box squats
The box squat is ubiquitous with the sport of powerlifting, in large part due to the great success with which it has been employed by the great Louie Simmons and his team at Westside Barbell. However, this also led to some believing that the box squat is ill-suited to raw powerlifters. This is not true. A raw powerlifter may benefit greatly from implementing box squats as a supplemental exercise, providing they do so in an appropriate manner.
The box squat has a great advantage over free squats because it allows the trainee to squat to a specifically set depth consistently; and allows the trainee to sit much further back than otherwise possible, allowing for tremendous but safe loading on the posterior chain; it also allows the trainee to at least partially eliminate the stretch reflex, requiring development of great starting strength. The box squat also requires the trainee to brace correctly in order to be able to get back up, as it is far less forgiving of improper position than the free squat. These factors all combine to make the box squat a highly effective supplemental exercise.
However, the box squat does require the trainee to execute the lift correctly for any benefit to be derived. It is essential to sit back, keeping the shins vertical; to land in a controlled manner on the box, or the impact can damage the back; and to rise from the box without driving the knees forward.
The trainee is encouraged to employ three depth settings for their box squats that are varied from week to week or whenever the box squat is used: depth, parallel and about one inch high. A good general rule is to perform high box squats after heavier squats, as the reduced range of motion will place fewer demands on recovery. Box squats to depth and at parallel are best used after lighter free squats.
Traditionally the box squat is performed with a wide stance, and it is arguably the best way to learn the exercise. However, a trainee who is more familiar with the exercise will do well to employ various different stances.
SSB squats
The safety squat bar is one of the most useful speciality bars available. Apart from allowing the trainee to squat with similar loads to their competition squat with no strain on the shoulders, it also develops the upper and middle back's ability to stabilise the bar. Very few individuals are able to squat as much weight with the SSB as on a regular barbell, and to this extent using the relatively light weights required for supplemental exercises will still provide a great stimulus for growth while developing the trainee's ability to fight to maintain correct position in a way the straight barbell cannot.
The SSB can be combined with the box squat, but the trainee should be warned that this also combines the difficulties of both exercises for what can be a remarkably humbling experience. To this extent an SSB box squat would not be used regularly, in contrast to either the SSB or the box squat which can be used frequently to great effect.
Paused squats
Paused variations are perhaps some of the most popular supplemental options at the time of writing. This is not to say they are particularly effective, or indeed safe except in certain instances. The pause itself can place the joints under significant strain, which in turn can increase the risk of injury if paused work is performed regularly over a long period. The pause also trains the trainee to stop moving at a point in the lift where the trainee should in fact be reversing direction with great explosiveness.
The primary use of paused squats in this system is during the peak, where the squats are paused in the hole and used in the context of pushing the body into supercompensation. Outside of the peak, the trainee is not encouraged to used paused squats as supplemental exercises very frequently at all.
In the context of negating the stretch reflex; or improving the ability to brace in the hole; or to develop explosiveness out of the hole; the box squat is preferable both in effectiveness and safety.
Supplemental exercises for the bench press
Grip width changes
Much as stance width changes can be highly effective as squat supplemental exercises, the equivalent for the bench press is changing grip width. Unsurprisingly, the same caveats apply: trainees who are still developing technical proficiency may do well to avoid this option; and the trainee must be aware of any potential risks related to a wider or narrower grip than that to which they are accustomed.
Feet up bench
This variation removes leg drive from the bench press. Unless the trainee has excellent technical proficiency, this is not a recommended supplemental exercise for the very reason that it removes an integral part of the bench press that is included in many other supplemental variations. This exercise can also make it harder for the trainee to enter thoracic extension, which is essential for shoulder health in the bench press. However, for the trainee with good technical ability and healthy shoulders, this can be a very useful option.
Spoto press
Named after Eric Spoto who popularised their use, Spoto presses are a bench press performed with the barbell stopped about one inch from the trainee's chest before reversing the movement. In contrast to a board press, where the bar touches the board and the load is supported by the board, the Spoto press forces the trainee to support the load throughout the movement. This makes it an incredibly effective supplemental exercise, as it requires the trainee to become proficient at maintaining correct position.
Incline barbell press
This is a highly effective supplemental option, primarily because it places load on the upper pectorals and front deltoids in a way that most bench press variations do not. It also removes leg drive, forcing the trainee to drive the bar off their chest with no other impetus than muscular contraction. There is no need for the trainee to bring the barbell all the way down to the chest, unless this achievable without discomfort. Stopping the barbell an inch or so from the chest will not reduce the effectiveness of this exercise at all. This is also a supplemental exercise that can be used very frequently with no ill effect.
Floor press
The floor press resembles the feet up bench, except it is performed on the floor. Because of this, the barbell rarely touches the chest because the upper arms touch the floor. This exercise also removes leg drive, but because the barbell does not necessarily reach the chest either it may be of less utility in improving strength off the chest. However, there is no doubt that the floor press is very effective in improving triceps strength. The fact that the barbell will rarely reach the chest also means that the floor press can reduce stress on the shoulders in the same manner as the board press.
Paused bench press
The same issues apply here as mentioned regarding paused squats. However, because the rules of powerlifting may be interpreted by some federations to require a pause on the chest in competition the use of paused bench presses could be considered more sensible. This system still persists in avoiding the use of paused variations outside of the peaking phase, for the same reasons mentioned regarding paused squats.
Spoto presses will most likely be a more effective option to create strength off the chest than paused bench, with fewer risks. Where the trainee feels it is absolutely necessary to implement paused benching, this should be done with extreme caution. In the majority of cases, if the trainee is concerned that they lack strength to move the barbell off their chest with a reduced stretch reflex they will best be served to focus on building their pectoral muscles and perfecting their leg drive.
Supplemental exercises for the deadlift
Deficit deadlift
The deficit deadlift is performed with the trainee slightly elevated relative to their normal start position of the deadlift. This means that the barbell is moved over a longer distance than normal, and the exercise can serve to improve the trainee's starting strength for the deadlift as well as their lockout. However, because the barbell is positioned below its normal starting point the trainee may find the start position places more strain on the lower back. For this reason, if the trainee experiences issues with their lower back the deficit deadlift exercise may be best avoided or at the very least approached with extreme caution.
The deficit itself need not be large, and anything between half an inch to two inches is perfectly adequate.
Snatch grip deadlift
In many ways, this is a deficit deadlift where the deficit is created by gripping the bar much wider (as a weightlifter does to perform the snatch). For this reason, it performs very similarly to the deficit deadlift while also placing more stress on the upper back. Almost all trainees will require lifting straps to perform this exercise unless they are proficient in the hook grip or have an incredibly strong grip.
If performed off pins or blocks, the snatch grip deadlift is a highly effective option to develop the lats, lower back and hamstrings and as such can be a good option during the hypertrophy phase.
Deadlift off blocks or pins
This reduced range of motion deadlift allows the trainee to perform the deadlift without the benefit of leg drive moving the bar off the floor. When the bar is set at mid shin, the trainee needs to move the bar from a static position using their back, as from that position leg drive is almost non existent. It also allows the deadlift to be trained with a much lower recovery burden owing to the reduced range of motion. If the bar is set higher, just below the knee, the trainee only trains the lockout and will most likely achieve that same result better using a snatch grip or deficit deadlift while at the same time improving their strength off the floor.
The difference between placing the barbell on pins in a power rack or resting the plates on blocks has some effect on the exercise, but the height of the bar is the main determinant of this exercise's function. Placing the barbell on pins generally makes the exercise slightly harder, while placing the plates on blocks makes the exercise much more similar to a deadlift off the floor.
Deadlift to the knee
This is a somewhat less common supplemental exercise but can be very effective nonetheless. Its name is perfectly descriptive of how it is performed: the trainee lifts the bar as far as their knees and then returns it to the floor. This allows the first half of the deadlift to be practised without the recovery burden of performing full deadlifts.
This supplemental exercise is particularly effective for trainees who are weaker off the floor, which will almost always include sumo deadlifters. However, this exercise's efficacy is not limited to sumo deadlifters. Any trainee who experiences issues in the first half of the deadlift can benefit from this exercise.
Paused deadlift
Unlike the squat and bench press, there may be a larger scope to apply pauses to the deadlift. Although the same concern applies that the trainee will be practising not moving at a point where they should be moving, in the case of the deadlift there are a few instances where paused work can be very beneficial.
In particular, for sumo deadlifters pausing just off the floor can be very useful in teaching the trainee to maintain correct position at a point in the lift where loss of position often results in failure to complete the lift. For conventional deadlifters, it may be beneficial to pause at mid shin if this is where the trainee experiences bar drift. However, as this is often eliminated by correct use of the lats, the usefulness of conventional paused deadlifts is debatable.
Deadlift without touching the floor
This could also be referred to as a constant tension deadlift: it is performed as a normal deadlift initially, but after the trainee has locked out the first rep the barbell is lowered to within a few millimetres of the floor before being returned to lockout.
This is a highly effective supplemental exercise, as the trainee must maintain their bracing and position throughout every portion of the lift without being able to reset between reps. For a conventional deadlifter who experiences issues with the bar drifting away during the lift, this is most probably a better choice than a paused deadlidt. It can place a significant degree of strain on the lower back, however, so trainees with back issues should exercise caution in implementing this exercise.
Opposite stance deadlifts
This means that the trainee uses the opposite to their customary style of deadlift. A conventional deadlifter would pull sumo, and a sumo deadlifter conventional. This use of the opposite style as a supplemental lift can pay large dividends not least because having at least a basic ability to deadlift in two styles can allow the trainee to set a total when sudden injury in a meet would otherwise prevent any deadlift being performed.
Alternatives to the barbell overhead press
This system views the barbell overhead press as the preferred option for a secondary pressing exercise to drive the bench press. This is because it allows the trainee to perform a pressing movement with loads relatively close to the bench press that places no restrictions on movement in the shoulder joint. The vast majority of pressing movements where the trainee lies on a surface will cause some restriction in the shoulder, and over time this can significantly increase the risk of injury especially if the trainee cannot always maintain a position that minimises this restriction. Many trainees have varying degrees of difficulty achieving sufficient thoracic extension and scapular retraction when pressing lying on a surface. The negative impact of this can be significantly reduced by performing exercises that improve these abilities, but to further reduce the risk of injury a secondary pressing exercise that involves no shoulder restriction is used.
The standing overhead press fits the bill. Realistically there is nothing to prevent the press being performed seated, although the seated version can place a slightly higher load on the spine as the spine is sandwiched between the seat and the barbell. Conversely, the standing version can cause issues if the trainee is subject to an injury that is aggravated by stabilising a load overhead when standing.
If neither seated nor standing barbell presses are possible, the trainee should pick any pressing exercise that allows unrestricted shoulder movement. This includes dumbbell overhead presses either standing or seated, Z presses and push-ups. Dips are another possibility, but only if the trainee is able to perform them with flawless technique or they also can cause damage to the shoulder joint.
Supplemental exercises for the hypertrophy phase
The trainee may opt to use a supplemental exercise as the main movement during the hypertrophy phase for squat and deadlift. The bench press is not substituted because of all the lifts it is found by many to be the most technically demanding, and for this reason every opportunity must be taken to practice its execution.
When choosing a supplemental exercise to use in place of the squat or deadlift, the trainee should remember that the daily structure includes a supplemental exercise following the main movement. It is therefore advisable to pick as a main movement for the hypertrophy phase a full range of motion exercise without a break in the kinetic chain; so paused exercises, reduced range of motion exercises or box squats are best left to the supplemental slot.
Options like SSB squats, different bar placements, different stance widths, deficit deadlifts, snatch grip deadlifts and opposite stance deadlifts are excellent options. Of course, the trainee may also opt to keep the competition exercises as main lifts during the hypertrophy phase. This may indeed be advisable for the less experienced trainee who is still perfecting their technical proficiency. Conversely, for a more experienced (which unfortunately often means more damaged) trainee it may be beneficial to use variations that place less strain on problem areas.
Assistance exercises
Unlike supplemental exercises, assistance exercises function solely to drive muscular development. It has been mentioned before that assistance work is bodybuilding, and this bears repeating. As soon as the trainee begins performing their assistance work they cease to be a powerlifter and become a bodybuilder.
For this reason, there are no mandatory nor forbidden assistance exercises bar a select few that are performed frequently, which are covered in more detail later in this section. Outside of these few exercises, the trainee need only concern themselves with following the requirements set out in the daily structure of what body part must be trained. Providing these requirements are met, the trainee is at complete liberty to perform whatever exercises with whatever implements they desire. The primary guide of whether an exercise is likely to be effective or not is how well the trainee can control, contract and feel the target muscle working. As with supplemental exercises, it is recommended that the trainee vary the assistance exercises performed from week to week. Also in a similar vein to supplemental exercises, over time each trainee will develop their own personal list of assistance exercises that are most effective and rotate through these.
Staple assistance exercises
This system has only six assistance exercises that are performed multiple times week in and week out, and in every phase of training. These exercises have been chosen largely because they combine an excellent stimulus for muscular growth with strong therapeutic qualities for regions of the body that powerlifting places under a tremendous degree of strain on a regular basis.
Facepulls, pull aparts and chest supported dumbbell flys
These may be placed under the same heading as they are included for the same purpose and target the same area: the upper back, specifically the various smaller muscles of the shoulder and upper back that function to stabilise the shoulder joint and allow adequate thoracic extension during the bench press. This is perhaps the area most commonly subject to chronic injury in powerlifters and other trainees who regularly perform bench press variations, and when damaged can bring progress to a grinding and painful halt.
These exercises are also used in the warmup (which is dealt with in a later section), because it is by now known that these exercises prove most effective when performed frequently for higher volume. It is difficult to imagine a trainee of any level of ability or experience who would not benefit from the performance of these exercises in the manner prescribed in this system.
Pullups, chinups and inverted rows
Like the previous exercises, these can be grouped together for much the same reasons. In this case, these are exercises that target the majority of the upper and middle back - which is an area pivotal to the performance of all three competition lifts. In the case of pullups and chinups, there is the added benefit of spinal decompression due to the trainee hanging suspended. There is also considerable evidence to suggest that they are beneficial to shoulder health owing to the unimpeded motion of the shoulder joint under load during their performance.
While they are not generally popular exercises among larger trainees because they are challenging for heavier individuals, the trainee is reminded that there are numerous large individuals who are able to perform pullups with ease for higher repetitions. In many ways, being able to perform pullups for high repetitions is a badge of honour especially for the larger trainee as it speaks to their tenacity, determination and above all strength. Jim Wendler provides an excellent quote regarding pullups and chinups: if you can’t do chins, you are either hurt, fat or weak - and none of these three things are good.
For the trainee who cannot yet perform chinups or pullups, inverted rows are an excellent option that will allow them to develop the strength required to perform pullups. They are also an excellent exercise in their own right and closely mimic the action the trainee should take to bring the barbell to their chest when bench pressing.
Reverse hyper
There is a reasonably large body of evidence that suggests that this is one of the best exercises to restore, promote and develop lower back health and strength. While like with any exercise there are limitations to its applications, the majority of trainees will benefit from its performance on a regular basis. Unlike many other lower back exercises, the reverse hyper is relatively unique in its ability to place the spine under traction
Back extension
This is another highly effective lower back exercise, although it lacks a number of the therapeutic benefits of the reverse hyper. However, it should not be discounted owing to its superior ability compared to the reverse hyper to develop the hamstrings and glutes as well. Performing both exercises on a regular basis will allow the trainee to come as close as possible to building a bulletproof lower back.
Warming up
The trainee must warm up thoroughly but efficiently before training. There is very rarely any need to spend more than 10 to 15 minutes preparing to lift the barbell and much can be accomplished in that time to ensure the trainee is adequately prepared to work.
The warmup should include exercises that improve rotator cuff integrity, abdominal strength and bracing ability and also exercises that prepare the body structures about to be used in training. The following is a suggested structure that should provide adequate preparation for most trainees. However, any combination of exercises that fulfills the functions outlined above is perfectly acceptable.
Squat warmup
Perform two rounds of
Standing abs while bracing 20 reps
Shoulder external rotation against mini band 20 reps
Shoulder internal rotation against mini band 20 reps
Shoulder dislocate with broomstick 10 reps
Back extension 20 reps
Air squat 20 reps
Bench press warmup
Perform two rounds of
Standing abs while bracing 20 reps OR dumbbell side bends while bracing 10 reps each side
Shoulder external rotation against mini band 20 reps
Shoulder internal rotation against mini band 20 reps
Pull aparts 20 reps
Chest supported dumbbell flys 10 reps
Dumbbell bench press 20 reps
Deadlift warmup
Perform two rounds of
Standing abs while bracing 20 reps
Shoulder external rotation against mini band 20 reps
Shoulder internal rotation against mini band 20 reps
Back extension 20 reps
Walking lunge with long stride 10 reps each side
Press warmup
Perform two rounds of
Standing abs while bracing 20 reps OR dumbbell side bends while bracing 10 reps each side
Shoulder external rotation against mini band 20 reps
Shoulder internal rotation against mini band 20 reps
Pull aparts 20 reps
Dumbbell lateral raise 15 reps
Dumbbell press 15 reps
Equipment: belts, straps, sleeves, cuffs, wraps and shoes
The use of such lightweight supportive equipment is entirely at the trainee's discretion. There is no item of equipment available in competition to the raw powerlifter that can negate the impact of poor bracing, dysfunctional shoulders and any other physical problem or weakness that this system is at pains to eliminate.
However, there are some items of equipment that are nonetheless extremely useful and most trainees are well advised to invest in these.
Belts
This is without a doubt the one item of equipment that every trainee will find extremely useful. Providing that the individual braces correctly, a belt not only allows more weight to be lifted but is likely to reduce the risk of injuries to the lower back. The importance of correct bracing to a belt's effectiveness in reducing injury risk cannot be overstated. Without correct bracing, a belt can even increase the risk of injury as it will still allow the trainee to lift more weight.
This does not mean that the trainee should postpone purchase and use of a belt until their bracing is correct. Firstly, adequate bracing is relatively simple to achieve. Secondly, the trainee should take the earliest opportunity to learn how best to use their belt for the competition lifts. It is common for trainees to need to position and wear their belt differently for each lift to maximise its effectiveness.
At what load to put the belt on is left to the trainee's discretion, but anything above 50 per cent of working max is a perfectly reasonable benchmark. The trainee is reminded that there is no particular virtue in eschewing usage of a belt as it is unlikely to improve their total. It will not develop better bracing or stronger abdominal muscles in most trainees. That is achieved by the regular performance of bracing and abdominal exercises.
When purchasing a belt, the trainee should ensure it is compliant with the rules of whatever federations they are likely to compete in. Fortunately, most federations agree on belt specifications (if nothing else). Whether the trainee opts for a thicker or thinner belt, or one with prong or lever buckle, is a matter of personal preference. Generally a lever belt allows for a significantly tighter fit, while a prong belt requires no adjustment to be worn at varying degrees of tightness.
Wrist wraps
After a belt, these are the other piece of equipment likely to be of most use. Their ability to stabilise and support the wrist during squats, bench press and any other pressing exercise not only facilitates the exercise but reduces risk of injury to not just the wrist, but the elbow and shoulder as well. Like with a belt, there is no reason to delay their use or wear them only for loads above a certain weight. For the squat especially a trainee with a history of elbow or shoulder issues is well advised to wear their wrist wraps from the earliest instance.
The trainee should again take note of federation rules regarding wrist wraps and only purchase those they will be allowed to wear on the platform. There is a wide variety of fabrics used for wrist wraps, some being more or less elastic, thicker, thinner and more or less stiff. It may take the trainee several attempts to find a pair of wraps they find suitable. There are also varying lengths of most types, and the trainee will often be well advised to purchase the longest permitted by their chosen federation.
Knee wraps
Unless the trainee can use knee wraps in competition, there is no reason to use them in training. Where the trainee does compete in wraps, they should be worn in training only as much as required by the trainee to maximise their effectiveness. This may vary between individuals. The purpose of knee wraps for the raw powerlifter is to allow the trainee to squat more weight than with bare knees. Properly used, wraps should allow the trainee to lift 40 to 50 kilograms (85 to 110 pounds) more than without, and experienced powerlifters are likely to be able to attain even greater carryover.
Much like wrist wraps, knee wraps are available in various lengths and degrees of elasticity, thickness and stiffness. The trainee should only use wraps that they can use in competition, and may take some time to find wraps that suit them best. One element that is pivotal to the successful use of knee wraps is consistency in wrapping: once the ideal method of wrapping has been found, the knees must be wrapped the same way every time. The only difference will be the degree of tension. For this reason, unless the trainee can guarantee that their knees will be wrapped by the same people in competition as in training, they should wrap their own knees.
There are many different ways to wrap the knees, and the trainee should experiment with them all until they find their preferred method.
Some may find that their squat in wraps is very different to squatting without, experiencing a significant change in their ability to execute the lift as soon as they wear wraps. In this case, wraps should be worn frequently in order for the trainee to learn how to squat in wraps effectively. Other trainees may find that the only difference wraps make is allowing them to lift more weight. There may be no adjustment required at all. These lucky individuals are able to avoid using wraps for the majority of their training, although they will also be able to use wraps more frequently with no ill effects.
As a general guide, those who find their squat in wraps to be noticeably different should use wraps for their top triple and the warmup sets leading to it; and also for the last two sets of the 4x2 as well as the AMRAP set following. In the block immediately preceding the peak, wraps should be used for the AFSAP sets and warmup sets leading up to it.
The trainee who finds their bare knee and wrapped squats to be identical can limit their use of wraps to the AFSAP set and warmups leading up to it in the block immediately preceding the peak. However, there is nothing to prevent these trainees using wraps more frequently, as their squat working max is based on a meet lift using wraps.
Knee and elbow sleeves
These are commonly neoprene tubes that fit snugly over the joint. They provide warmth, compression and some support but unless painfully tight do not allow the trainee to lift any more weight. Even if so tight as to require assistance to put them on, they will provide very little carryover.
There is no doubt that the warmth, compression and support can be beneficial, and if the trainee will benefit from this they should make use of sleeves. For the trainee who finds sleeves useful but is not permitted to use them in competition, it is advisable to ensure that sleeves are phased out at a point before meet day that gives the trainee adequate time to adjust.
Cuffs
These are commonly fairly narrow bands made from knee or wrist wrap material that are worn on or around an inflamed joint. They provide greater compression than sleeves, and can be highly effective in minimising discomfort from issues such as tendinitis.
Straps
Lifting straps are fabric or leather that is looped around the wrist and then around the barbell or dumbbell. Doing so allows the trainee to grip more weight than without, and can also help to better focus on muscular contraction.
Most trainees are advised to avoid using straps for their deadlift and supplemental sets. Straps are not permitted in any competition, so the trainee must ensure they can hold onto their deadlifts without assistance. The only exceptions to this are the snatch grip deadlift which can rarely be performed without straps; and any time when the trainee's hand is injured sufficiently to prevent them gripping the barbell unassisted. For assistance work, it is at the trainee's discretion to use straps or not. In most cases, it is advisable to avoid using straps for assistance work as well as a strong grip takes time to develop and every opportunity should be taken to achieve this.
Shoes
There is a plethora of shoes available to the modern powerlifter, and it is a matter of personal preference as to what shoes the trainee wears. There is no better or worse shoe, and the relevance of footwear to a powerlifter is best summed up in a quote attributed to Louie Simmons: don't have 100 dollar shoes and a 10 cent squat.
The trainee who prefers simplicity will often be best served by investing in a pair of flat soled shoes with no cushioning and grippy soles. Wrestling shoes are easily available, relatively inexpensive and meet these specifications admirably.
Shoes with an elevated heel made for weightlifting can be useful for the trainee whose poor ankle mobility or other factors hinder their ability to squat to depth or whose federation requires them to bench flat footed.
Technical performance of the competition lifts
The squat, bench press and deadlift are relatively simple exercises to perform correctly. However, this does not equate to these exercises being easy to perform correctly without the correct cues. To further complicate matters, there are multiple different cues that will all allow the trainee to achieve correct technical performance. A cue is nothing more than a way for the trainee to understand how to execute a portion of an exercise, and different individuals will understand things in different ways. For this reason, the trainee is encouraged to learn as many different cues as possible in order to find those that they find the most understandable. All effective cues will result in the trainee executing the lift correctly.
Squat
To perform the squat safely, the requirements are simple. The spine must be neutral throughout the movement (neither flexed nor extended), with the lats and upper back contracted hard and abdominal and other muscles of the midsection creating sufficient internal pressure to stabilise it. The barbell should move up and down vertically. The trainee must place their weight evenly across the foot with a slight bias towards the heel and outside of the foot but ensuring the toes actively root to the floor. Whether the trainee places the bar higher or lower on their back; remains more or less upright; points their feet forward or outwards; has a wider or narrower stance; or grips the bar closer to or further away from the sleeves of the barbell is a matter of personal preference and individual anatomical proportions and characteristics.
Most federations share identical regulations relating to the performance of the squat. The only difference that commonly occurs is how legal depth is determined by the judges, even though the written regulations are commonly the same from federation to federation. The trainee is advised to familiarise themselves with their federation's judging and set their squat depth accordingly. This depth is how they will train the competition squat in every phase. Other variations of the squat may be trained at whatever depth is comfortable.
The squat bar and the monolift
Some federations permit and occasionally even mandate the use of a squat bar and a monolift in competition.
A squat bar will rarely require much adjustment for a trainee accustomed to squatting with a power bar. However, moving from a squat bar to a power bar is a significant change. Where a trainee is going to compete using a power bar, they should train using a power bar. Even where the trainee will compete with a squat bar, they should be ready to warm up on a power bar as not all meets will have squat bars in the warmup area.
Where the trainee will compete using a monolift it is essential that they become accustomed to its use, especially where the federation does not permit the lifter to walk their squat out. It is likely that the unrack will be markedly different. Even if the trainee has access to a monolift in training, however, they should ensure they are comfortable walking their squats out as not all meets will have monolifts in the warmup area.
Bench press
This is arguably the most technically demanding of the competition lifts to perform effectively. Safe performance, however, is simpler. Provided the chest is pushed up to create space for the shoulder joint to move without restriction, risk of injury to the shoulder is reduced. To achieve this, the feet are used to push the lifter up onto their traps and the chest is pushed towards the bar extending the thoracic spine. The elbows and wrists are positioned so that they are in a vertical line, and the shoulders are kept close to 45 degrees from the torso when the barbell touches the chest. The barbell is placed in the hand directly above the wrist so that the wrist is not bent back.
Positioning of the feet, grip width and whether the head is raised are determined by federation rules and personal preference. Trainees should familiarise themselves with their federation's regulations for the bench press and perform their competition bench press accordingly.
Deadlift
This is the simplest competition lift to perform safely. Provided the lumbar spine is neutral, the lats squeezed hard and the the abdominal and other muscles of the midsection are squeezed hard to maintain internal pressure, risk of injury is minimised. The trainee must also take care to keep the arms straight when moving the barbell off the floor to minimise the risk of injury to the biceps, especially when employing a mixed grip.
There is currently a growing trend in powerlifting that favours the hook grip over mixed grip. Whether the trainee follows this trend is a matter of expediency and personal preference. Should the trainee find hook grip to be tolerable, there is certainly a good argument to employ it as it does reduce the risk of injury to the biceps. However, should hook grip prove to be intolerably painful there is no real detriment to the mixed grip providing both hands are used equally in the over and underhand positions. While one configuration will usually be preferred, outside of the peak both configurations should be used in equal amounts. The under hand should be positioned about an inch wider than the over hand to reduce the tendency of the barbell to move away from the body.
The deadlift bar
A number of federations permit or mandate the use of a deadlift bar. This typically makes the deadlift somewhat easier to perform, although some trainees find the extra flexibility in the bar to be detrimental to their execution of the deadlift unless they have time to adjust to it.
Generally, most trainees are advised to deadlift using a power bar for the majority of their training and only to switch to a deadlift bar close to their peak where they will compete using a deadlift bar. The trainee who finds adjusting to a deadlift bar difficult should consider training more frequently with a deadlift bar. Again, the trainee should be prepared to warm up on a power bar as not all meets will have deadlift bars in the warmup area.
The trainee who competes using a power bar to deadlift should not use a deadlift bar at any stage of training.
General physical preparedness
This is an often overlooked element of successful powerlifting training. The idea that all a powerlifter needs to do is squat, bench and deadlift is one propagated mostly by the less experienced powerlifter who has yet to experience a fast moving meet or encounter more than a few flights of stairs.
Joking aside, the vast majority of trainees will benefit significantly from maintaining a reasonable level of conditioning. General physical preparedness (GPP) for a powerlifter refers to maintaining a basic level of conditioning, speed, endurance and flexibility. While much of this may appear irrelevant to the sport of powerlifting, a solid foundation of GPP will not only improve the trainee's ability to train but will also improve the trainee's longevity.
Fortunately for the powerlifter employing this system, much of GPP development and maintenance is accomplished in everyday training. The warmup, the staple assistance exercises and the five sets of five completed in 10 minutes all contribute to maintaining an adequate base of GPP. However, for the trainee who outside their training is mostly sedentary and perhaps spends a significant period of time working on a computer or other activity that commonly results in a hunched position there may be a requirement for additional work.
A good indicator for whether this extra work is required is if the trainee struggles to complete their training in 90 minutes and finds the five sets of five a challenge to complete in 10 minutes from the first time they attempt it. Should this be the case, the trainee is advised to undertake conditioning work twice a week on days they do not lift weights. There is no need for these extra workouts to take any more than 30 minutes at most. All the trainee will need to do is perform some moderate to high intensity cardiovascular activity in this time as the only goal of these extra workouts are to improve the trainee's capacity to work. There is no need for the trainee to be able to run a mile, walk 10 kilometres, pass a beep test. Just to get through training fast and efficiently, because the trainee who can move through their training at a good pace will not be phased when a meet moves fast.
The ideal tool for this is a sled or prowler that is pushed or pulled. However, in the absence of a sled a stationary bicycle, a rowing machine or a stairmaster are also excellent options. These all share the primary aspect of placing very low stress on the joints while allowing the trainee to work hard. Kettlebell swings are also an acceptable option, as is swimming. Hill sprints are also useful if there is a handy hill available, but sprints carry inherent risks owing to the high levels of force applied by the trainee.
Weight classes
For most trainees, their weight class is of little relevance outside of meet registration forms. Unless a meaningful record is on the line, what weight class you are in is largely unimportant provided your total goes up. The only point at which a trainee needs to consider their weight class is when they have a genuine desire to not just improve their total but also to be competitive at a particular level.
For the trainee who is concerned with being competitive, they must consider in what weight class they are most likely to achieve the most success. For the vast majority of trainees, this will be the one in which they can be the heaviest while not carrying excess bodyfat, and very frequently what weight class this is shall be determined by height. The shorter the trainee, the more likely their ideal weight class will be lower. For most trainees, their ideal body composition for this purpose will be around 20% bodyfat for females and 12-15% bodyfat for males. Absent a reliable method such as the DEXA to determine bodyfat, a reasonable indicator for the rainee is that their abdominal muscles begin to be easily visible.
The following is a very rough guide for weight classes to maximise competitiveness. It is essential for the trainee to understand that it is likely to take several years to reach the point where they have filled out their ideal weight class, as developing muscle mass while maintaining this body composition is a relatively slow process.
Female trainees
Height 150-155 cm 56-60 kilos
Height 155-160 cm 60-67.5 kilos
Height 160-165 cm 67.5-75 kilos
Height 165-175 cm 75-82.5 kilos
Height 175+ cm 82.5-90+ kilos
Male trainees
Height 155-160 cm 67.5-75 kilos
Height 160-165 cm 75-82.5 kilos
Height 165-170 cm 82.5-90 kilos
Height 170-175 cm 90-100 kilos
Height 175-185 cm 100-110 kilos
Height 185-195 cm 110-125 kilos
Height 195+ cm 125-140+ kilos
This is of course a very rough guide, but nonetheless useful if the trainee remains focused on the idea of staying reasonably lean while slowly adding muscle.
Final notes
While this system is far from the be all and end all of powerlifting training, it certainly is one that may be employed by any individual to excellent effect. Its strength lies in its simplicity, and the few instances where the trainee needs to make choices and decisions that may impact its effectiveness.
If the trainee approaches the use of this system with the mindset of progressively improving their total over a long period, there is little doubt they will be successful. Over multiple meet cycles, they will learn how to operate this system for maximal effect, employing the supplemental and assistance exercises they have determined through trial and error to be most suitable for their individual needs. The attention paid to perfecting technique, building muscle and to strengthening injury prone areas will reduce the risk of iniury allowing the trainee to progress with few setbacks.
