Program Description
A moderate frequency intensity accumulation program based on Matt Vena's old squat program. I wanted a program that allowed me to squat and bench twice a week; and put deadlifts at the rear end. For my experience, training squats carries over to deadlifts since the very bottom of the deadlift requires a lot of quad strength (I pull conventional). For sumo pullers, the deadlift volume in this program might be way too little. I added some deadlifts after squats such that there is still some practice with the deadlift, and limiting the fatigue with a maximum of RPE7. On the other squat day, weighted back extensions (45 degree) are used as the primary hinge movement to reduce axial fatigue. In terms of linear progression, attempt to add 2.5kg/5lbs per block. I also added some supersets (they are optional, dependent on gym) that you can try to attempt to reduce the amount of time in the gym. Attempt to keep maxes for paused and comp lifts the same. FYI, I squat high bar ATG, and bench relatively close grip.
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedOct 29, 2024 07:22
- Last EditedOct 30, 2024 04:51