Powerlifting Plan

Since we are highlighting Ali Gascoine and her super powerlifting powers in our video, I thought we'd feature powerlifting in the Super Body Guide. Incorporating a powerlifting phase in your training regime may increase your strength and muscle size, and if your goal is to build muscle then powerlifting could be what could give you a physical and mental boost in your training.

Powerlifting is all about sheer strength and its not 'pretty'. The programme has less variety than bodybuilding, especially in a pre contest powerlifting phase, with all focus going towards lifting as much as you can in the 3 lifts Squat, Bench Press and Deadlift.

During the offseason, powerlifters train like bodybuilders in that they train 4 days a week and include a lot more variety in their training but as a contest approaches the reps and sets are lowered and resting time increases.

I'm not a powerlifting expert but I did talk to someone who is/was, and here is the programme that he suggested to an intermediate weight trainer ie someone who's been training for around 5 years with good training experience behind them.

Pre Contest Period Training 8 weeks
Period 1 High Volume for 3 weeks. This incorporates high reps, low weights for the squat, bench press and deadlift. General assistance exercises such as Leg Press, Smith Machine Squats, Leg Curls and extensions are also incorporated.

Period 2 Medium Volume for 3 weeks. Basic power, heavier weight, low reps for the 3 competition lifts and include more specific assistance exercises.

Period 3 Low Volume for 2 weeks. Heavy weights, low reps with little or no assistance exercises. Use of supporting equipment for the 3 lifts (ie wraps, bench shirt, squat suit etc)

Week	Squat	Bench Press	Deadlift
1	3 x 12	3 x 12	3 x 10
2	3 x 10	3 x 10	3 x 8
3	3 x 8	3 x 8	3 x 8
4	4 x 6	4 x 6	4 x 6
5	4 x 5	4 x 5	4 x 5
6	4 x 4	4 x 4	4 x 4
7	3 x 3	3 x 3	3 x 3
8	3 x 2	3 x3	3 x2

1^st 3 weeks, 8 10 reps with 2min rest
Monday Squat, Leg Press, Straight legged deadlift, Abs, calves
Tuesday Rest
Wednesday Bench Press, Dumbell bench press, Seated row, bentover row
Thursday Deadlift, Smith Machine Squat, Leg Extension, Leg Curls
Friday Rest
Sat Bench Press with feet up to use upper body focus, Seated dumbell Press, Tricep Extensions and Pulldowns

2^nd 3 weeks, Same exercises 5-8 reps

3^rd 2 weeks, Use little assistance exercise. Rest 3-4mins

This is just a brief overview of what's involved in a powerlifting plan. If you'd like to give it a go, or be put into contact with someone who could give you a more detailed plan then write to me and I'll put you in contact with someone.

Happy training!
Lisa

Powerlifting Plan

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