Description

To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault

Before starting the program, a test of your current maxes is neccesary.

It is recommended to finish the 3 day variant before starting a 4 day variant of the training program.
Advice:

• A good training plan is important, but you can't predict how your whole training cycle will go. It is important to listen to your body and dial back
when neccesary.
• Sometimes, it's better to push the training back a day or two or to lower the weights.
• A coach or good training partner is very important. He will notice things you don't and advise you what went wrong. In absence of both, it is
recommended to film your workouts for later reviewing.
• You should be able to complete the workouts in 90 minutes. If the workouts are taking too long, consider reducing some assistance exercises and
improving your overal conditioning / work capacity.
• The assistance lifts are chosen to target weaknesses that lifters very often posses. You should insert your own exercises to work on your own
weaknesses.
• Very young or senior lifters have the option to reduce the workload by 1-2 sets on all the lifts.
Execution:

The intensity of the lifts is chosen so you can complete every lift with competition standards. Squats should be deep enough, bench should be
paused and on deadlifts you should make a dead stop.
Explaining the lift variations:

Pause squats: SImply a squat with a pause in the hole. No box used.
Deadlift from boxes: The bar should be raised by 8-12cm.
Deficit deadlift: The lifter should be raised by 3-6cm.
Bench press, wide competition grip: The same grip as you would use in a competition. It can not be wider than index finger on rings.
Bench, closer grip: Benching with the little finger on the ring.
CGBP: Even closer grip, hands should be thumb length away from smooth part of the barbel.

Verantwortung/Haftungsausschluss:
Jegliche Verantwortung liegt im Bereich des Anwenders. Der Autor haftet nicht fü r Verletzungen oder entstandene Schä den.

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16 week powerlifting program, 3x week

Squat 130.0

Bench press 87.5

Deadlift 165.0

Squat projected max 140.0

Bench projected max 95.0

Deadlift projected max 175.0

Date of meet 2/17/2018

Rounding: 2.5 or 5? (2.5=KG, 5=LB) 5.0

made by Francesco Virzi

Week 1 Exercise % RPE Weight Sets Reps

Tuesday, 31/ October 2017 Squat 50.00% 70.0 6 10

Leg extensions RPE 8 xxx 3 10

Bench, closer grip, 4s down 47.50% 50.0 6 7

DB or cable flyes RPE 8 xxx 3 10

Thursday, 2/ November 2017 CGBP 45.00% 45.0 6 10

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 50.00% 90.0 6 10

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 4/ November 2017 Squats, 4s down 45.00% 65.0 6 7

Bench, wide comp grip 50.00% 50.0 6 10

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift, 4s down 45.00% 80.0 6 7

RDL RPE 8 xxx 3 8 bis 12

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 2 Exercise % RPE Weight Sets Reps

Tuesday, 7/ November 2017 Squat 52.50% 75.0 6 10

Leg extensions RPE 8 xxx 3 10

Bench, closer grip, 4s down 50.00% 50.0 6 7

DB or cable flyes RPE 8 xxx 3 10

Thursday, 9/ November 2017 CGBP 47.50% 50.0 6 10

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 52.50% 95.0 6 10

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 11/ November 2017 Squats, 4s down 47.50% 70.0 6 7

Bench, wide comp grip 52.50% 50.0 6 10

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift, 4s down 47.50% 85.0 6 7

RDL RPE 8 xxx 3 8 bis 12

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 3 Exercise % RPE Weight Sets Reps

Tuesday, 14/ November 2017 Squat 55.00% 80.0 4 10

Leg extensions RPE 8 xxx 3 10

Bench, closer grip, 4s down 52.50% 50.0 4 7

DB or cable flyes RPE 8 xxx 3 10

Thursday, 16/ November 2017 CGBP 50.00% 50.0 4 10

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 55.00% 100.0 4 10

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 18/ November 2017 Squats, 4s down 50.00% 70.0 4 7

Bench, wide comp grip 55.00% 55.0 4 10

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift, 4s down 50.00% 90.0 4 7

RDL RPE 8 xxx 3 8 bis 12

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 4 Exercise % RPE Weight Sets Reps

Tuesday, 21/ November 2017 Squat 57.50% 85.0 6 8

Leg extensions RPE 8 xxx 3 10

Bench, closer grip, 4s down 55.00% 55.0 6 5

DB or cable flyes RPE 8 xxx 3 10

Thursday, 23/ November 2017 CGBP 52.50% 50.0 6 8

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 57.50% 105.0 6 8

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 25/ November 2017 Squats, 4s down 52.50% 75.0 6 5

Bench, wide comp grip 57.50% 55.0 6 8

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift, 4s down 52.50% 95.0 6 5

RDL RPE 8 xxx 3 7 bis 10

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 5 Exercise % RPE Weight Sets Reps

Tuesday, 28/ November 2017 Squat 60.00% 85.0 6 8

Leg extensions RPE 8 xxx 3 10

Bench, closer grip, 4s down 57.50% 55.0 6 5

DB or cable flyes RPE 8 xxx 3 10

Thursday, 30/ November 2017 CGBP 55.00% 55.0 6 8

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 60.00% 105.0 6 8

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 2/ December 2017 Squats, 4s down 55.00% 80.0 6 5

Bench, wide comp grip 60.00% 60.0 6 8

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift, 4s down 55.00% 100.0 6 5

RDL RPE 8 xxx 3 7 bis 10

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 6 Exercise % RPE Weight Sets Reps

Tuesday, 5/ December 2017 Squat 55.00% 80.0 4 8

Leg extensions RPE 8 xxx 3 10

3ct pause bench, closer grip 52.50% 50.0 4 5

DB or cable flyes RPE 8 xxx 3 10

Thursday, 7/ December 2017 Bench, closer grip, 30s rest 50.00% 50.0 4 8

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 55.00% 100.0 4 8

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 9/ December 2017 Pause squat 50.00% 70.0 4 5

Bench, wide comp grip 55.00% 55.0 4 10

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift 50.00% 90.0 4 5

RDL RPE 8 xxx 3 8 bis 12

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 7 Exercise % RPE Weight Sets Reps

Tuesday, 12/ December 2017 Squat 66.50% 95.0 6 6

Leg extensions RPE 8 xxx 3 10

Bench, closer grip 64.00% 65.0 6 6

DB or cable flyes RPE 8 xxx 3 10

Thursday, 14/ December 2017 Bench, closer grip, 2s pause very close to chest 61.50% 60.0 6 6

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 66.50% 120.0 6 6

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 16/ December 2017 Pause squat 61.50% 90.0 6 3

Bench, wide comp grip 66.50% 65.0 6 6

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift 61.50% 110.0 6 3

RDL RPE 8 xxx 3 7 bis 10

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 8 Exercise % RPE Weight Sets Reps

Tuesday, 19/ December 2017 Squat 70.00% 100.0 6 6

Leg extensions RPE 8 xxx 3 10

Bench, closer grip 67.50% 65.0 6 6

DB or cable flyes RPE 8 xxx 3 10

Thursday, 21/ December 2017 Bench, closer grip, 2s pause very close to chest 65.00% 65.0 6 6

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 70.00% 125.0 6 6

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 23/ December 2017 Pause squat 65.00% 95.0 6 3

Bench, wide comp grip 70.00% 70.0 6 6

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift 65.00% 115.0 6 3

RDL RPE 8 xxx 3 7 bis 10

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 9 Exercise % RPE Weight Sets Reps

Tuesday, 26/ December 2017 Squat 63.50% 90.0 4 6

Leg extensions RPE 8 xxx 3 10

Bench, closer grip 61.00% 60.0 4 5

DB or cable flyes RPE 8 xxx 3 10

Thursday, 28/ December 2017 Bench, closer grip, 2s pause very close to chest 58.50% 60.0 4 6

Dips RPE 8 xxx 4 6 bis 8

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 63.50% 115.0 4 6

Hamstring curl RPE 8 xxx 3 8 bis 10

Pullup or lat machine RPE 8 xxx 3 8 bis 10

Machine rows RPE 8 xxx 3 8 bis 10

Saturday, 30/ December 2017 Pause squat 58.50% 85.0 4 3

Bench, wide comp grip 63.50% 65.0 4 6

Cable triceps pushdowns with rope RPE 8 xxx 3 8 bis 10

Deficit deadlift 58.50% 105.0 4 3

RDL RPE 8 xxx 3 7 bis 10

Hanging leg raise RPE 8 xxx 3 8 bis 12

Week 10 Exercise RPE Weight Sets Reps

Tuesday, 2/ January 2018 Squat 75.00% 105.0 5 5

Bench, closer grip 80.00% 80.0 5 2

DB or cable flyes RPE 8 xxx 3 10

Thursday, 4/ January 2018 2 ct Bench, closer grip, 65.00% 65.0 6 4

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 75.00% 135.0 5 5

Saturday, 6/ January 2018 Squat 65.00% 95.0 6 4

Bench, wide comp grip 75.00% 75.0 5 5

Deficit deadlift 65.00% 115.0 4 4

Deadlift from blocks 80.00% 140.0 5 3

Week 11 Exercise % RPE Weight Sets Reps

Tuesday, 9/ January 2018 Squat 80.00% 115.0 4 4

Bench, wide comp grip 80.00% 80.0 5 2

DB or cable flyes RPE 8 xxx 3 10

Thursday, 11/ January 2018 2 ct Bench, closer grip, 65.00% 65.0 6 4

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 80.00% 140.0 4 4

Saturday, 13/ January 2018 Squat 65.00% 95.0 6 4

Bench, wide comp grip 80.00% 80.0 4 4

Deficit deadlift 65.00% 115.0 4 4

Deadlift from blocks 85.00% 150.0 5 2

Week 12 Exercise % RPE Weight Sets Reps

Tuesday, 16/ January 2018 Squat 75.00% 105.0 4 3

Bench, wide comp grip 80.00% 80.0 4 2

DB or cable flyes RPE 8 xxx 3 10

Thursday, 18/ January 2018 2 ct Bench, closer grip, 65.00% 65.0 4 4

Hyperextensions RPE 6 xxx 3 8 bis 12

Deadlift 75.00% 135.0 4 3

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Saturday, 20/ January 2018 Squat 65.00% 95.0 4 4

Bench, wide comp grip 75.00% 75.0 4 3

Deadlift up to knee 65.00% 115.0 4 4

Deadlift from blocks 80.00% 140.0 4 2

Week 13 Exercise % RPE Weight Sets Reps

Tuesday, 23/ January 2018 Squat 85.00% 120.0 5 2

Bench, wide comp grip 80.00% 80.0 5 2

DB or cable flyes RPE 8 xxx 3 10

Thursday, 25/ January 2018 2 ct Bench, closer grip, 65.00% 65.0 5 4

Deadlift 90.00% 160.0 3 2

Saturday, 27/ January 2018 Squat 65.00% 95.0 4 4

Bench, wide comp grip 85.00% 85.0 5 3

Deadlift up to knee 65.00% 115.0 4 4

Deadlift from blocks 80.00% 140.0 4 2

Week 14 Exercise % RPE Weight Sets Reps

Tuesday, 30/ January 2018 Squat 90.00% 130.0 3 2

Bench, wide comp grip 80.00% 80.0 5 2

DB or cable flyes RPE 8 xxx 3 10

Thursday, 1/ February 2018 2 ct Bench, closer grip, 65.00% 65.0 5 4

Deadlift 75.00% 135.0 5 2

Saturday, 3/ February 2018 Squat 65.00% 95.0 4 4

Bench, wide comp grip 90.00% 90.0 3 2

Deadlift up to knee 65.00% 115.0 4 2

Week 15 Exercise % RPE Weight Sets Reps

Tuesday, 6/ February 2018 Squat 75.00% 105.0 4 2

Bench, wide comp grip 75.00% 75.0 5 2

DB or cable flyes RPE 8 xxx 3 10

Thursday, 8/ February 2018 2 ct Bench, closer grip, 65.00% 65.0 4 4

Deadlift 75.00% 135.0 4 2

Saturday, 10/ February 2018 Squat 65.00% 95.0 4 3

Bench, wide comp grip 75.00% 75.0 4 2

Meet Week Exercise % RPE Weight Sets Reps

Tuesday, 13/ February 2018 Squat 70.00% 100.0 4 3

Bench, wide comp grip 70.00% 70.0 5 3

Thursday, 15/ February 2018 Squat 65.00% 95.0 3 2

Bench, wide comp grip 65.00% 65.0 4 2

Saturday, 17/ February 2018 Meet

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