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3 steps forward 2 steps back
by Colin Kanavel
5.0
(1 rating)
Program Description
To get a new 3 rep max and get a horrible back pump from kettlebell deadlifts. When choosing your 1 rep max be conservative. And when finishing the program only add 5 to 20 lbs onto old maxes when running again. Don't recalculate your 1rm remember slow is fast.
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Feb 03, 2024 05:10
Last Edited
Jul 10, 2024 02:11
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
2
Box Squat (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
3
Overhead Press (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
4
Seated Overhead Press (Barbell)
2 Sets
3 Sets
6 Reps
6 Reps
55%
65%
Day 2
1
Power Clean
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
2
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
3
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
4
Reverse Grip Bench
1 Set
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
6 Reps
6 Reps
55%
65%
70%
Day 4
1
Kettlebell Deadlift Tabata 20 Sec 10 Sec
1 Set
4 mins
@10
2
Wide Grip Pull-Up
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Walk
1 Set
30 mins
@6
5
Dead Hang
5 Sets
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Colin KanavelMan
17 days ago
2 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Loved it great picture i love geese