Destroy the Opposition: Programming for Powerlifting

by Jamie Lewis

  Deadlift- Whichever form you like, use it. Feel free to mix in deficit deadlifts and partials if you like. If you’re doing partials, however, use conventional form. There’s no sense at all in doing partials with sumo form.

  Bench- Stick to regular flat bench for the heavy days, and mix in inclines or weighted dips on the medium and light days if you want.

  Overhead Press- Klokov Press, behind the neck push press, military press, or push press to the front. Give whatever it is you’re doing holy hell.

  Pull- Bent over row form I mentioned in the deadlifting section, weighted pull-ups, shrugs, high pulls, one arm dumbbell rows, or other free weight back exercise.

  Push Accessory- Skullcrushers, pushdowns, or weighted or unweighted dips.

  Pull Accessory- Curls, weighted or unweighted pull-ups, or (if you must) pulldowns.

  Upper Body Minor Accessory- This can be anything from forearms to neck, done with higher reps. If something strikes your fancy and isn’t going to totally destroy you, have at it. This should not be anything that is going to tax you significantly for subsequent workouts, however, and should be kept light.

  Lower Body Minor Accessory- Same deal. Things like hamstring curls, glute-ham raises, calves, etc, would go in this group.

  I’ve not included abs in the workout because they’re entirely optional. People will do them if they want and avoid them if they don’t, so adding them into a program is pointless.

  After you’ve done this program for 6 weeks, you will do the following:

  Day 1: Work up to a top weight on the back squat. Once you fail at a weight, attempt it three times, checking bar placement on shins and experimenting with small alterations to foot placement. If you get an attempt, add some weight and retry.

  Day 2: Optional light workout.

  Day 3: Work up to a top weight on the bench. Same deal as deadlift- attempt top weight three times. Make sure you have a spotter and take a handoff/liftoff.

  Day 4: Work up to a top weight on the deadlift. Same deal as before.

  Day 5: Off.

  Day 6: Work up to a top weight on the front squat. If you happen to be stronger at the front squat than the back squat, it’s time to tinker with your back squat form. Additionally, max on your favorite overhead movement as well if you feel like it.

  Day 7: Off.

  Thereafter, restart the program using the new maxes to determine your work set weights. If you had a previous max of 300 on the squat and were using 260 for sets of four, but just maxed at 315, add 10 to 15 lbs to your work sets. If you’re not following, 315 is 105% of 300, and 105% of 260 would be 273.

  Works Cited

  Andrey Belaev’s Pograms. Forum Post. Bodybuilding.com. 5 Dec 2009. Web. 5 Sep 2012. http://forum.bodybuilding.com/showthread.php?t=120779211&page=1

  Askem, J.V. Deadlifting Part 2. Ontario Strongman. Web. 25 Aug 2012. http://jva.ontariostrongman.ca/DL2.htm

  Barker, Derek. Beginner Deadlift Considerations: Conventional or Sumo? EliteFTS. 10 Nov 2009. Web. 25 Aug 2012. http://articles.elitefts.com/training-articles/beginner-deadlift-considerations-conventional-or-sumo/

  Bass, Clarence. Rickey Dale Crain. Clarence Bass. Web. 25 Aug 2012. http://www.cbass.com/RICKEY.HTM

  Benedikt Magnusson's Deadlift Routine. Power and Bulk. Web. 25 Aug 2012. http://powerandbulk.com/phpBB2/viewtopic.php?t=5432

  Boff, Vic. Reminiscing about Henry "Milo" Steinborn. BobWhelan.com. Web. 26 Aug 2012. http://www.bobwhelan.com/history/steinborn.htm

  Bolton, Andy. The Deadlift— I’m a Freak (Final Installment). Andy Bolton Strength. 5 May 2011. Web. 2 Sep 2012. http://www.andyboltonstrength.org/tag/calves/

  Brafman, Ori and Rom Brafman. Sway: The Irresistible Pull of Irrational Behavior. Doubletree: New York, 2008.

  Byrd, Sam. Sam Byrd's answer to question about raw squat progression. EliteFTS. 31 Jul 2012. http://asp.elitefts.net/qa/default.asp?qid=170557&tid=

  Carson, Brian. Bob Peoples Deadlift Training. EZine Articles. Web. 25 Aug 2012. http://ezinearticles.com/?Bob-Peoples-Deadlift-Training&id=1522211

  Carson, Brian. Workout routines: Marvin Eder Workout. Workout Routines. Web. 26 Aug 2012. http://workout-routines.blogspot.com/2007/01/marvin-eder-workout.

  Carter, Paul. Interview with Konstantin Konstantinovs - Translated. 11 Apr 2010. Lift-Run-Bang. Web. 25 Aug 2012. http://www.lift-run-bang.com/2010/04/interview-with-konstantin-konstantinovs.html

  CNN. Dwarfism. CNN Health. Web. 31 Jul 2012. http://www.cnn.com/HEALTH/library/dwarfism/DS01012.html

  Colescott, Steve. Ode to the power king Ed Coan. RX Muscle. 29 Mar 2009. Web. 25 Aug 2012. http://www.rxmuscle.com/articles/latest-news/174-ode-to-the-power-king-ed-coan.html

  Costa, Leo and Dr. RL. Big Beyond Belief. Strength and Conditioning Technologies, 2006

  Crain, Rickey Dale. Deadlift Xtreme Routine. Crain’s World of Strength. Web. 25 Aug 2012. http://www.crain.ws/deadlift_xteme_routine.html

  Cromie, William. Meditation changes temperatures: Mind controls body in extreme experiments. Harvard Gazette. 18 Apr 2002. Web. 5 Sep 2012. http://www.news.harvard.edu/gazette/2002/04.18/09-tummo.html

  Diana, Sam. Jim Williams— Powerlifting’s Greatest Bench Presser.

  Escamilla RF, Francisco AC, Kayes AV, Speer KP, Moorman CT 3rd.An electromyographic analysis of sumo and conventional style deadlifts. Med Sci Sports Exerc. 2002 Apr;34(4):682-8.

  Fernando, Ron. The Scranton Superman-The Jim Williams Story, Part 1. Powerliftingwatch. Web. 26 Aug 2012. http://www.powerliftingwatch.com/node/15307

  Freyr, Hakon. Interview with Benedikt Magnusson. Brotherhood of Iron. 27 Feb 2011. Web. 25 Aug 2012. http://www.brotherhoodofiron.com/articles/interview-with-benedikt-magnussonworld-record-deadlift-holder

  Gallagher, Marty. Purposeful Primitive. St. Paul: Dragon Door Publications, 2008.

  Gallagher, Marty. "Kirk Karwoski". Parrillo Performance Press. March 2007. Print.

  Gentle, David. A History of the Bench Press. Aussie Strength. Web. 26 Aug 2012. http://www.aussiestrength.com/ahistoryofthebenchpress.htm

  Gladwell, Malcolm. Outliers: The Story of Success. New York: Little, Brown, and Company, 2008.

  Hagelin, JS, et al. Effects of Group Practice of the Transcendental Meditation Program on Preventing Violent Crime in Washington, DC: Results of the National Demonstration Project, June-July 1993. Minnesota American Indian Health Council. Web. 5 Sep 2012. http://www.mnaimhac.org/resources/Effects%20of%20Meditation%20and%20crime%20-%20DC%20study.pdf

  Hise, Bob. Bob Peoples- Deadlifter. The Tight Tan Slacks of Dezso Ban. 4 Feb 2008. Web. 25 Aug 2012. http://ditillo2.blogspot.com/2008/02/bob-peoples-deadlifter.html

  Hise, Bob. The Bob Peoples I Knew. The Tight Tan Slacks of Dezso Ban. 10 Jan 2009. Web. 25 Aug 2012. http://ditillo2.blogspot.com/2009/01/bob-peoples-i-knew-bob-hise-ii.html

  Izquierdo M, Ibañez J, González-Badillo JJ, Häkkinen K, Ratamess NA, Kraemer WJ, French DN, Eslava J, Altadill A, Asiain X, Gorostiaga EM. Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. J Appl Physiol (2006)100: 1647-1656.

  Iron Dungeon. Ed Coan's Bench Press Routine. Critical Bench. Web. 26 Aug 2012. http://www.criticalbench.com/ed-coan-bench-press.htm

  Katterle, Sean. "Power Surge: The Bench Press - History, Records and Raw Lifts". Ironman Magazine February 2009: 241. Print.

  Ken Lain. Texas Powerlifting Hall of Fame. Web. 26 Aug 2012. http://www.texaspowerliftinghalloffame.com/Lain.html

  Ken Lain's "Matrix" Bench Press Program Overview. The WeighTrainer. Web. 26 Aug 2012. http://www.weightrainer.net/spreadsheets/matrixnotes.html

  Klein, Sig. The One Arm Military Press. Web. 26 Aug 2012. http://ditillo2.blogspot.com/2010/06/one-arm-military-press-sig-klein.html

  Koenig, John. Atlas Speaks: An Interview with Ed Coan. 15 Feb 2001. T-Nation. Web. 25 Aug 2012. http://www.t-nation.com/free_online_article/sports_body_training_performance_interviews/atlas_speaks

  Konstantins Konstantinovs Intervi
ew. Serious Powerlifting. Web. 25 Aug 2012. http://www.seriouspowerlifting.com/3755/mens-interviews/konstantins-konstantinovs-interview

  Lain, Ken as told to Dennis B. Weis. Secrets of Gaining Maximum Muscle Bulk & Power! Lee Hayward's Total Fitness and Bodybuilding. Web. 26 Aug 2012. http://www.leehayward.com/bulk_secrets.htm

  Langer, Ellen. Counterclockwise: Mindful Health and the Power of Possibility. New York: Ballantine, 2009.

  Lipton, Bruce. The Biology of Belief. Carlesbad: Hay House, 2005.

  Spiegel, Alex. Hotel Maids Challenge the Placebo effect. NPR. 1/3/08. http://www.npr.org/templates/story/story.php?storyId=17792517

  Maxick. Great Strength By Muscle Control. Maxalding. Web. 26 Aug 2012. http://www.maxalding.co.uk/Great%20Strength/gs-intro.htm

  McCallister, Peter. Manthropology. Sydney: Hachette Australia, 2009.

  Mendelson, Scott. Forum Post. Rawpowerlifting. Web. 26 Aug 2012. http://rawpowerlifting.proboards.com/index.cgi?board=training&action=display&thread=988

  Mikhail Koklyaev’s Workout. Forum Post. Fortified Iron. Web. 31 Aug 2012. http://fortified-iron.com/board/showthread.php?t=160960&page=1

  Nietzsche, Friedrich. Beyond Good and Evil. New York: MacMillan Company, 1907.

  Penman, Leigh. “Bev Francis- Pioneer of Power!” Reprinted from Strength Athlete Magazine, 1987. RXMuscle. 05 June 2009. Web. 26 Aug 2012. http://www.rxmuscle.com/articles/bios-a-interviews/378-bev-francis-pioneer-of-power.html

  Poliquin, Charles. Understanding Russian Weightlifting Methods. Charles Poliquin. Web. 31 Jul 2012. http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/637/Understanding_Russian_Weightlifting_Methods.aspx

  Poltaev, Petr. The Russian Approach to Planning An Olympic Weightlifting Program. Strength and Conditioning. February 1995. Web. 31 Jul 2012. http://physiqueconsultant.com/wp-content/uploads/2010/09/The-Russian-Approach-to-Planning-a-Weightlifting-Program.pdf

  Powerliftinghub. Rick Weil. Web. 26 Aug 2012. http://powerliftinghub.com/Lifters.html

  Powerlifting USA. Lamar Gant's Deadlift Routine. Powerliftingwatch. 21 Mar 2012. Web. 25 Aug 2012. http://www.powerliftingwatch.com/files/Lamar%20Gant's%20Deadlift%20Routine.pdf

  Powerliftingwatch All Time Rankings. Powerliftingwatch. Web. 31 Aug 2012. http://www.powerliftingwatch.com/files/Rankings-04-24-11.pdf

  PowerliftingWatch. Rickey Dale Crain on Raw Lifting. 8 Jul 2007. PowerliftingWatch. Web. 25 Aug 2012. http://www.powerliftingwatch.com/node/5435

  Rick Weil Bench Press Routine. Critical Bench. Web. 31 May 2012. http://www.criticalbench.com/bench-press-routine.htm

  Robson, David. An interview with the “Biceps from the Bronx” Marvin Eder. Bodybuilding.com. 13 Aug 2007. Web. 26 Aug 2012. http://www.bodybuilding.com/fun/drobson304.htm

  Scot Mendelsonís Bench Press Workout. Strongest Man. Web. 26 Aug 2012. http://strongestman.org/?p=207

  Selkäinaho, Sakari. Finnish Deadlift Secrets. 13 Dec 2002. EliteFTS. Web. 25 Aug 2012. http://articles.elitefts.com/training-articles/powerlifting-articles/finnish-deadlift-secrets/

  Simmons, Louie. Westside Deadlift Training. EliteFTS. Web. 25 Aug 2012. http://www.elitefts.com/documents/westside-deadlift-training.htm

  Sisco, Peter and John Little. Power Factor Training. Chicago: Contemporary Publishing Company, 1996.

  Simmons, Louie. Strong Legs. Westside Barbell. 28 Aug 2012. http://www.westside-barbell.com/articles/strong-legs/

  Sowell, Thomas. The Thomas Sowell Reader. Philadelphia: Basic Books, 2011.

  SPL. Jennifer Thompson Talks With Seriouspowerlifting. Serious Powerlifting. Web. 26 Aug 2012. http://www.seriouspowerlifting.com/2927/womens-interviews/jennifer-thompson-talks-with-seriouspowerlifting

  Stanley Williams. Wikipedia. Web. 26 Aug 2012. http://en.wikipedia.org/wiki/Stanley_Williams

  Steel, Jim. My Experiences In The Iron Game. Starting Strength. Web. 11 May 2011. http://startingstrength.com/articles/experiences_steel.pdf

  Stewart, Brady. Mike Kuhns Powerlifting Program B4P. Iron Authority. Web. 31 Jul 2012. http://ironauthority.com/mike-kuhns-powerlifting-program-b4p/

  Stone, Eric. Interview with Ernie Frantz. Chicago Powerlifting. Web. 25 Aug 2012. http://www.chicagopowerlifting.com/ErnieFrantzInterview.html

  Tatar, Ben. 132 Pounds of Power: A Critical Bench Exclusive Interview With World Record Holder Jennifer Thompson. Critical Bench. Web. 26 Aug 2012. http://www.criticalbench.com/jenniferthompson.htm

  Tatar, Ben. Interview with Bench Press Record Holder Jeremy Hoornstra. Critical Bench. 31 May 2012. Web. 26 Aug 2012. http://www.criticalbench.com/Jeremy-Hoornstra.htm

  Ted Arcidi's Bench Press Routine. Reprinted from Powerlifting USA. Web. 26 Aug 2012. http://www.angelfire.com/ab/bigmuscle2/arcidi.html

  Texas USPF. Doug Young. Texas USPF. Web. 26 Aug 2012. http://www.texasuspf.net/dougyoung.html

  Thompson, Jennifer. 132 Pounds Of Power. Web. 26 Aug 2012. http://www.132poundsofpower.com/speed_heavy_workout.htm

  Todd, Terry. Doug Young. Tight Tan Slacks of Dezso Ban. 3 Sept 2011. Web. 26 Aug 2012. http://ditillo2.blogspot.com/2011/09/doug-young-terry-todd.html

  Todd, Terry. He Bends But He Doesn't Break. Sports Illustrated. October 22, 1984. Web. 25 Aug 2012. http://sportsillustrated.cnn.com/vault/article/magazine/MAG1122739/1/index.htm

  Todd, Terry. The Squat (Marvin Phillips) - Terry Todd. The Tight Tan Slacks of Dezso Ban. http://ditillo2.blogspot.com/2011/07/squat-marvin-phillips-terry-todd.html

  Tsatsouline, Pavel. Power To The People. St. Paul: Advanced Training Solutions, 1999.

  Verkhoshanskii IuV, Biru AA. Patterns in the long-term body adaptation of the athlete to physical loads. Fiziol Cheloveka. 1987 Sep-Oct; 13(5):811-8. Print.

  Weil, Rick. Forum Post. Bodybuilding.com. Web. 26 Aug 2012. http://forum.bodybuilding.com/showthread.php?t=113787111&page=1

  Willoughby, David. The Super-Athletes. NY: AS Barnes and Company, 1970.

  Wuebben, Joe. Boost Your Bench. Muscle and Fitness. Web. 26 Aug 2012. http://staging.muscleandfitness.com/raw_traveling_supplements/training/60

  Zatsiorsky, Vladimir and William J. Kraemer. Science and Practice of Strength Training. 2nd ed. Champaign: Human Kinetics, 1995.