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  • Cat Offseason Program: Week 1

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    PatrickJäggi
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    This document outlines a 4-week CAT offseason training program. It includes the lifter's starting 1 rep maxes for squats, bench press, and deadlifts. Each week focuses on a different rep and weight scheme for the main lifts (squat, bench press, deadlift) along with accessory exercises. The workouts are split between Monday/Wednesday and Saturday sessions.

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    My CAT Offseason Program for Powerlifting

    Original Title

    Cat Offseason

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    This document outlines a 4-week CAT offseason training program. It includes the lifter's starting 1 rep maxes for squats, bench press, and deadlifts. Each week focuses on a different rep and weight scheme for the main lifts (squat, bench press, deadlift) along with accessory exercises. The workouts are split between Monday/Wednesday and Saturday sessions.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    15 views6 pages

    Cat Offseason Program: Week 1

    Uploaded by

    PatrickJäggi
    This document outlines a 4-week CAT offseason training program. It includes the lifter's starting 1 rep maxes for squats, bench press, and deadlifts. Each week focuses on a different rep and weight scheme for the main lifts (squat, bench press, deadlift) along with accessory exercises. The workouts are split between Monday/Wednesday and Saturday sessions.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    CAT OFFSEASON PROGRAM

    1 Rep Maxes
    Squat 230
    Bench 145
    Deadlift 250

    WEEK 1

    Montag Mittwoch
    Squat CAT 5x5 137.5 Bench Press CAT
    Deadlift CAT 5x5 150 T-Bar Rows
    GHR 3x8 DB Flies
    Biceps 3x10 Triceps
    Side Delts

    WEEK 2

    Montag Mittwoch
    Squat CAT 1x5 137.5 Bench Press CAT
    5x4 160
    Deadlift CAT 1x5 150 DB Bench
    3x5 175 DB Flies
    GHR 3x8 Triceps
    Biceps 3x10 Side Delts

    WEEK 3

    Montag Mittwoch
    Squat CAT 1x5 137.5 Bench Press CAT
    1x4 160
    5x3 185
    Deadlift CAT 1x5 150 DB Bench
    1x5 175 DB Flies
    5x3 200 Triceps
    GHR 4x8 Side Delts
    Biceps 4x10

    WEEK 4

    Montag Mittwoch
    Squat CAT amrap 195 Bench Press CAT
    Deadlift CAT amrap 212.5 DB Bench
    GHR 4x8 DB Flies
    Biceps 4x10 Triceps
    Side Delts
    Freitag
    5x5 87.5 Squat CAT 5x5 137.5
    3x8 Leg Press 3x8
    3x10 GHR 3x8
    3x10 Biceps 3x10
    3x10

    Freitag
    1x5 87.5 Squat CAT 1x5 137.5
    5x4 102.5 5x4 160
    3x8 Leg Press 3x8
    3x10 GHR 3x8
    3x10 Biceps 3x10
    3x10

    Freitag
    1x5 87.5 Squat CAT 1x5 137.5
    1x4 102.5 1x4 160
    5x3 115 5x3 185
    4x8 Leg Press 4x8
    4x10 GHR 4x8
    4x10 Biceps 4x10
    4x10

    Freitag
    amrap 122.5 Squat CAT 5x5 137.5
    4x8 Leg Press 4x8
    4x10 GHR 4x8
    4x10 Biceps 4x10
    4x10
    Samstag
    Bench Press CAT 5x5 87.5
    T-Bar Rows 3x8
    DB Flies 3x10
    Triceps 3x10
    Side Delts 3x10

    Samstag
    Bench Press CAT 1x5 87.5
    5x4 102.5
    Incline Bench 3x8
    DB Flies 3x10
    Triceps 3x10
    Side Delts 3x10

    Samstag
    Bench Press CAT 1x5 87.5
    1x4 102.5
    5x3 115
    Incline Bench 4x8
    DB Flies 4x10
    Triceps 4x10
    Side Delts 4x10

    Samstag
    Bench CAT 5x5 87.5
    Incline Bench 4x8
    DB Flies 4x10
    Triceps 4x10
    Side Delts 4x10

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