This is perfect for the intermediate or above lifter who wants to do a bit of everything. Paused Low Bar Back Squat 3x4 - Drop weight by 15% from Low Bar Back Squats.ĬOACHes : Anthony Fuhrman, arianna benfanti, kim & adam derks It's not much, but I hope it's enough to beat the blues. The weights aren't assigned, it's based off of an initial RPE and increases weekly to get you ready to dive back into a macrocycle, get back into training 100%, and remind you why you started. I made this program keeping this in mind, it's not meant to get strong fast, it's not to build insane strength post-meet, it's to get back into the gym and remember why we love training. Getting back into training, finding motivation to get in the gym even though you don’t feel strong, and just doing the work we know is necessary is. I’ve been able to cultivate a style of training that has been tried and true for me for the last year while giving all the aforementioned feels.Īs someone who has competed upwards of 10 times and just recently competed, I'm more than familiar with the post-meet blues. The feeling of absolute satisfaction when you crush a workout, when you leave the gym drenched in sweat, finish a working set that leaves your skin feeling like it’s going to tear at the seams because the pump is so insane- all of these feelings are hard to explain. There is something to be said for challenging yourself in the gym to a certain point. However, for myself, and I would say the masses, who train “generally,” this type of training could be right up your ally. Nor is it probably for you if you are training for specific events- bodybuilding shows, CrossFit type competitions etc. Let me just preface with this, if your goals are purely strength related and you quantify your success in the gym based solely on the amount of weight on the barbell, this style of training is likely not for you. I maintained the mentality thinking that cardio, of any kind, would totally “kill my gainz.” The older I have gotten and the more my training has evolved, I learned that I couldn’t have been more wrong. Enjoy!įor almost 5 straight years, I did nothing but train solely for powerlifting and powerlifting competitions. These can be done as standalone workouts or complementary to weight training. Until completion.Īdd on for any program or use as a stand alone - three levels for each workout GHD SSB Back Loaded Back Extensions 3x Max Effort - 65# / 95# Example DayĬompetition Stance Deadlift 1RM - Against 20% chains. If you’re someone who enjoys getting out of their comfort zone, utilizing new lifts to develop existing ones (Kang Box Squats are phenomenal!) While putting your nose to the grindstone and focusing on the prize then these programs are everything you could ask for. WARNING: they are not to be taken lightly, as they are going to push your limits in the name of making you the strongest version of yourself imaginable! Equipped or Raw lifters are encouraged to run this series of programs. Get ready to have your absolute strength and power soar sky high with true programming from Westside Barbell. Phelps Powerlifting 3.0! This is meant to be ran after successful completion of the first 2 programs in the series, which will perfectly prepare you for this one. The 3rd installment of powerlifting program is here. Run Phelps Powerlifting for 6 straight days and on the 7th you may finally rest, recharge, and get ready for another week of pure grit. Designed for both Raw and Equipped Lifters. A 13 week conjugate cycle will test your absolute strength, power and explosiveness, and yes even endurance. Phelps Powerlifting continues! If you’ve gone through the Strengthlete powerlifting and the Phelps Powerlifting programs this is the next step.
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