Working Hard Without Going Heavy

This first block is fairly light.
Many lifters feel like they're not training hard enough if they're not training heavy, but if that's the case, it just means
you're slacking off in the gym. Stay focused your entire session and take just enough rest between sets to complete the required reps. WIth this
DEADLIFT 300 much volume and frequency, you should be working plenty hard.
ROUNDING 5
WEEK 1
Movement Focus DAY 1
Squat Strength Squat Reps Weight Notes
Ramp-up 3 120
Ramp-up 3 130
You can warm up to about 50-55% however you choose. Perform two ramp-
Work set 6 140 up triples and then three work sets of six reps each.
Work set 6 140
Work set 6 150
Bench Volume Close Grip Bench Press Reps Weight Notes
Work set 5 70
Work set 5 70 These should NOT be a strain. If any set feels difficult, back off to 55-65%. Use
Work set 5 70 a grip about a thumb's width from the smooth section of the bar.
Work set 5 70
Glutes Accy. Your Choice Reps Weight Notes
Work set 15 Your choice
Work set 15 Your choice This should be a heavier, loaded execise.
Abs Accy. Your Choice Reps Weight Notes
Work set Max -
Choose a bodyweight exercise.
Work set Max -
Work set Max -
Day 2
Deadlift Strength Switch-Stance Deadlift Reps Weight Notes
Ramp-up 3 185
Ramp-up 3 200 We're using the a very similar loading pattern as with squats, but keep in mind
that the final set is a bit lighter here. (If it's not obvious, switch stance refers
Work set 6 215 to either sumo or conventional. Choose the one you do NOT use in
Work set 6 215 competition, or if you don't compete, the one you use less often.)
Work set 6 215
Quads Accy. Your Choice Reps Weight Notes
Work set 10 Your Choice
Choose a weight that you can use for all three rounds, where the final set is
Work set 10 Your Choice pretty much all-out (The first two set will feel a bit easier.)
Abs Accy. Your Choice Reps Weight Notes
Work set 10 Your choice Choose a heavier, loaded exercise.
Day 3
Bench Speed Bench Press Reps Weight Notes
Work set 3 55
Work set 3 55
Work set 3 55 Use a slow, controlled eccentric (2-3 seconds) and try to accelerate the bar as
Work set 3 55 fast as possible from your chest to lockout while maintaining tightness.
Work set 3 55
Work set 3 55
Shoulders Accy. Your Choice Reps Weight Notes
Choose an exercise for the anterior delts.
Upper Back Accy. Your Choice Reps Weight Notes
Shoulders Accy. Your Choice Reps Weight Notes
Choose an exercise for the posterior delts.
Day 4
Squat Volume Front Squat Reps Weight Notes
Work set 5 90
Work set 5 90
This should be 70% of your 1RM front squat, not back squat.
Work set 5 90
Work set 5 90
Hamstrings Accy. Your Choice Reps Weight Notes
Do not push this exercise hard. You need relatively fresh hamstrings to
Work set 10 Your choice practice deadlift technique in the next session.
Grip Accy. Your Choice Reps Weight Notes
Work set Max Your choice
"Max" refers to either time, distance, or weight, depending on which exercise
Work set Max Your choice and load you choose.
Work set Max Your choice
Abs Accy. Your choice Reps Weight Notes
Work set Max -
Work set Max - Choose a bodyweight exercise.
Work set Max -
Day 5
Deadlift Technique Competition Deadlift Reps Weight Notes
Work set 1 195
Work set 1 195
Work set 1 195
Work set 1 195 You'll notice that the reps and weight here are way different than anything
Work set 1 195 else in the program. Remember, with a deadlift, you're always going to start
Work set 1 195 from the bottom in competition, so performing reps can sometimes be a bit
misleading. That's not to say training with singles is better -- but it might be
Work set 1 195 better for you. Take as long as you need between sets to complete all these
Work set 1 195 reps fast and smooth. Our goal is to maintain your competition technique
Work set 1 195 while pushing your switch stance.
Work set 1 195
Work set 1 195
Work set 1 195
Bench Strength Bench Press Reps Weight Notes
Ramp up 3 60
Ramp up 3 65 I find that performing bench press after deadlifts can be very useful, because
Work set 4-6 70 your body is warm and it's a bit easier to get leg drive. However, feel free to
Work set 4-6 70 change the order of these two movements.
Work set 4-6 70
Upper Back Accy. Your Choice Reps Weight Notes
If you chose a horizontal plane exercise on Day 3, choose a vertical plane one
Work set 10 Your choice (and vice versa).
Biceps Accy. Your Choice Reps Weight Notes
Work set 10 Your choice You can perform more than three sets if you want.
UNFUCK YO
SQUAT 200
BENCH 100
DEADLIFT 300
ROUNDING 5
WEEK 4
Movement Focus DAY 1
Squat Strength Squat Reps Weight
Ramp-up 3 130
Ramp-up 2 140
Ramp-up 1 150 This is the last week of "high" re
you can incorporate sets of 8+ i
Work set 5 160 focus o
Work set 5 160
Bench Volume Bench Press with Slingshot Reps Weight

Work set 5 85
These should NOT be an all-out
Work set 5 85 and also take some of the load o
Work set 5 85
Glutes Accy. Reverse Hyperextension Reps Weight
If you don't have a reverse hy
Work set 8 Your choice barbell good mornings.
Abs Accy. Your Choice Reps Weight
Work set Max -
Choose a static hold here. Any
Work set Max - crunch-type movements on a tem
Work set Max -
Day 2
Deadlift Strength Competition Deadlift Reps Weight
Ramp-up 3 185
Ramp-up 3 200
Work set 5 215 We actually dropped the load on
Work set 5 215 competition style up, s
Work set 5 215
Quads Accy. Your Choice Reps Weight

Note that the reps per set de
decreased by 1/3. Keep that in
same weight for all three sets).
Work set 5 Your Choice Note that the reps per set de
Work set 5 Your Choice same weight for all three sets).
Abs Accy. Your Choice Reps Weight
Choose a heavier, loaded exe
Work set 12 Your choice suitcase
Day 3
Bench Speed Bench Press with Chains Reps Weight
Work set 2 55
Work set 2 55
Work set 2 55
Make sure to see the
Work set 2 55
Work set 2 55
Work set 2 55
Shoulders Accy. Your Choice Reps Weight
Choose an e
Upper Back Accy. Your Choice Reps Weight
Work set 5 Your Choice Note that the reps per set de
5 Your Choice same weight for all three sets).
5 Your Choice
Shoulders Accy. Your Choice Reps Weight
Choose an e
Day 4
Squat Volume 3-Second Pause Squat Reps Weight
Work set 5 Your choice*
Work set 5 Your choice* We're sticking with sets across, a
fairly difficult. The weight you
Work set 5 Your choice* weight you u
Hamstrings Accy. N/A Reps Weight
Skip hamstrings this week,
Abs Accy. Your choice Reps Weight

Work set Max -
Work set Max - If you didn't use a new ex
If you didn't use a new ex
Work set Max -
Day 5
Deadlift Technique Switch-Stance Deadlift Reps Weight
Ramp-up 3 185
Work set 5 215 This is our first week pushing the
drop the load if you feel tha
Work set 5 215
Work set 5 215
Bench Strength Bench Press Reps Weight
Ramp up 3 65
Ramp up 3 70
Work set 5 75
Work set 5 75
Just like in the squat, it's tim
Work set 5 75
Upper Back Accy. Your Choice Reps Weight

Work set 8 Your choice If you chose a horizontal plane e
Biceps Accy. Your Choice Reps Weight
Work set 15 Your choice You can perform
UNFUCK YOUR OFFSEASON: 6 WEEKS OF POWERLIFTING
phdeadlift.com
You have the option to enter new 1RMs here. If you compete using squat wraps, you can take advantage of this
2 -- just enter your wrapped max here instead of your sleeved max. You can do the same with the deadlift and be
and-go bench reps, and block 2 with a deadlift bar and paused reps. Just make sure to change your 1R
Movement Focus
Notes Squat Strength
his is the last week of "high" reps. Remember, it's a powerlifting program -- while
ou can incorporate sets of 8+ into a good training plan, we've chosen instead to
focus on frequency in this one.
Notes Bench Volume
hese should NOT be an all-out effort. The Slingshot should give you a lot of help,
nd also take some of the load off of your shoulders while overloading the triceps.
Notes Glutes Accy.
If you don't have a reverse hyper, you can substitute with VERY light stiff-leg
barbell good mornings. Regardless, make sure to use strict form.
Notes Abs Accy.
hoose a static hold here. Any plank variation is good, or you can try performing
unch-type movements on a tempo, with a 2-count contraction and slow negative.
Notes Deadlift Strength
e actually dropped the load on the switch-stance deadlift this week and bumped
competition style up, so you have two fairly heavy DL sessions.
Notes Quads Accy.
Note that the reps per set decreased significantly, but the total volume only
decreased by 1/3. Keep that in mind when choosing your weight (again, use the
ame weight for all three sets). Overall, it should feel a bit easier than last block.
Notes Abs Accy.
Choose a heavier, loaded exercise that works the obliques. Side bends and
suitcase deadlifts are good options.
Notes Bench Speed
Make sure to see the course for guidelines on using chains.
Notes Shoulders Accy.
Notes Upper Back Accy.
Notes Squat Volume
e're sticking with sets across, and this session should be lighter in weight but still
airly difficult. The weight you choose needs to be between 70-80% of whatever
weight you use on Day 1, NOT of your 1RM.
Notes Hamstrings Accy.
Skip hamstrings this week, since we've put in two heavy pulling sessions.
Notes Abs Accy.
If you didn't use a new exercise last week, pick something new now.
If you didn't use a new exercise last week, pick something new now.
Notes Deadlift Technique
his is our first week pushing the deadlift hard twice a week -- so don't hesistate to
drop the load if you feel that's necessary. Better to be conservative in the
offseason.
Notes Bench Strength
Just like in the squat, it's time to transition to lower reps after this week.
you chose a horizontal plane exercise on Day 3, choose a vertical plane one (and
vice versa).
Notes Biceps Accy.
You can perform more than three sets if you want.

ING
n take advantage of this by training in sleeves in block 1 and wraps in block

e with the deadlift and bench, too. Train block 1 with a stiff bar and touch-
e sure to change your 1RMs to reflect the variation you're using.
WEEK 5
DAY 1
Squat Reps Weight Notes
Work set 2 170
Work set 2 170 You'll notice right off the bat that this is much
Work set 2 170 setup. We're moving into a strength phase no
Work set 2 170 moderate number of lifts each session. None of
to complete, so try to move quickly
Work set 2 170
Work set 2 170
Bench Press with Slingshot Reps Weight Notes
Work set 3 90
Again, you're not going all-out here. These sho
Work set 3 90 week in terms of difficu
Work set 3 90
Reverse Hyperextension Reps Weight Notes
Again, do these with a very controlled motion -
Work set 10 Your choice your hips and glutes to initiate the movemen
Your Choice Reps Weight Notes
Work set Max -
Use the same exercise as last week, but try for m
Work set Max - chose planks).
Work set Max -
Day 2
Competition Deadlift Reps Weight Notes
Work set 2 255
Work set 2 255
Work set 2 255 Again, same as squats, but now that we're workin
you to reset every rep (so complete the first re
Work set 2 255 two, and then do the seco
Work set 2 255
Work set 2 255
Use the same exercise and weigh

Work set 10 Your choice Choose the same exercise as last wee
Day 3
Bench Press with Chains Reps Weight Notes
Work set 3 55
Work set 3 55 Note that this day hasn't changed much from th
Work set 3 55 addition of chains. That's because it's designed t
Work set 3 55 practice technique while still increasing overa
eventually move to a peaking phase, you should
Work set 3 55
Work set 3 55
Choose an exercise for the ant

Choose an exercise for the pos
Day 4
3-Second Pause Squat Reps Weight Notes
Use the same weight as last week for
Thick-Bar RDL Reps Weight Notes
We're keeping hamstring work light and workin
Work set 10 Your choice these. If you don't have thick bar, the regu
Your choice Reps Weight Notes
Work set Max -
Work set Max - Choose a bodyweight exercise. It does not
Choose a bodyweight exercise. It does not
Work set Max -
Day 5
Switch-Stance Deadlift Reps Weight Notes
Work set 5 Your choice* Just like with pause squats, choose 65-75% of w
switch-stance deadlifts on Day 2. This should s
Work set 5 Your choice* especially from the accumulated fatig
Bench Press Reps Weight Notes
Work set 2 80
Work set 2 80
Work set 2 80
Work set 2 80 Note that despite the rep scheme, this should b
than Day 3. Take as long as you need betwe
Work set 2 80 complete all the rep
Work set 2 80
Work set 2 80
Work set 2 80
Use the same exercise and try to use the sa

Work set 10 Your choice You can perform more than three s
Movement Focus
Notes Squat Strength
u'll notice right off the bat that this is much different than last month's
up. We're moving into a strength phase now, but sticking with a fairly
erate number of lifts each session. None of these sets should be difficult
to complete, so try to move quickly through them all.
Notes Bench Volume
in, you're not going all-out here. These should feel fairly similar to last
week in terms of difficulty.
Notes Glutes Accy.
n, do these with a very controlled motion -- no swinging, and try to use

ur hips and glutes to initiate the movement and control the negative.
Notes Abs Accy.
he same exercise as last week, but try for more reps (or more time, if you
chose planks).
Notes Deadlift Strength
same as squats, but now that we're working in a lower rep range, I want
to reset every rep (so complete the first rep, stand up, take a breath or
two, and then do the second rep).
Notes Quads Accy.
Use the same exercise and weight as last week.

Notes Abs Accy.
Choose the same exercise as last week and add weight.
Notes Bench Speed
e that this day hasn't changed much from the previous block besides the
on of chains. That's because it's designed to give you the opportunity to
actice technique while still increasing overall training load. When you
ntually move to a peaking phase, you should probably drop this entirely.
Notes Squat Volume
Use the same weight as last week for one additional set.
Notes Hamstrings Accy.
re keeping hamstring work light and working grip at the same time with
these. If you don't have thick bar, the regular Fat Gripz work great.
Notes Abs Accy.
Choose a bodyweight exercise. It does not have to be a static hold.

Choose a bodyweight exercise. It does not have to be a static hold.
Notes Deadlift Technique
like with pause squats, choose 65-75% of whatever weight you used for
tch-stance deadlifts on Day 2. This should start to be a bit challenging,
especially from the accumulated fatigue over the week.
Notes Bench Strength
e that despite the rep scheme, this should be a much different workout
han Day 3. Take as long as you need between sets to make sure you
complete all the reps.
Use the same exercise and try to use the same weight as last week.
Notes Biceps Accy.
You can perform more than three sets if you want.

WEEK 6
DAY 1
Squat Reps Weight Notes
Work set 3 160
Work set 3 160 We're working in a wave pattern here, even though our o
Work set 3 160 waves (alternating higher reps/lower weight with lowe
Work set 3 160 mentally, but this is another example of a programming m
experiment with to determine whether or no
Work set 3 160
Work set 3 160
Bench Press with Slingshot Reps Weight Notes
Work set 3 90
Work set AMRAP 90 Finally, time to push it. Shoot for 8+ reps
Reverse Hyperextension Reps Weight Notes

Work set 12 Your choice Try to use the same weight as las
Work set Max -
Use the same exercise as last week, but try for more rep
Work set Max - planks.
Work set Max -
Day 2
Competition Deadlift Reps Weight Notes
Work set 3 240
Work set 3 240
Work set 3 240 Stick with the reset after every rep. The stretch reflex r
performing reps on the deadlift, and that can distort the
Work set 3 240 work and a 1RM. By resetting you limit that,
Work set 3 240
Work set 3 240
Again, we used a different progression method this block
something you'll want to incorporate in the fu
Work set 10 Your Choice Again, we used a different progression method this block
something you'll want to incorporate in the fu

Work set 8 Your choice Choose the same exercise as last week a
Day 3
Bench Press with Chains Reps Weight Notes
Work set 2 60
Work set 2 60
Work set 2 60
Work set 2 60
Work set 2 60
Work set 2 60
Choose an exercise for the anterio
Work set 10 Your choice Again, we used a different progression method this block
something you'll want to incorporate in the future. If not,
for upper back might be different than your

Choose an exercise for the posteri
Day 4
5-Second Pause Squat Reps Weight Notes
Work set 5 Your choice* Note that you're pausing for five seconds here, not three!
last week, but feel free to drop down if it's getting to the
Work set 5 Your choice* sure you have another rep in the tank. Definitely don't u
Thick-Bar RDL Reps Weight Notes
Honestly, there's no need to increase the weight on this e
Work set 10 Your choice you're getting the volume in you will be
Your choice Reps Weight Notes
Work set Max -
Work set Max - Choose a bodyweight exercis
Choose a bodyweight exercis
Work set Max -
Day 5
Switch-Stance Deadlift Reps Weight Notes
Work set 5 Your choice* Choose a weight 2.5-5% heavier than whatever you used
Work set 5 Your choice* week, up to an absolute max of 80% of whateve
Bench Press Reps Weight Notes
Work set 3 80
Work set 3 80
Work set 3 80
Work set 3 80 Note that despite the rep scheme, this should be a much
Work set 3 80 Take as long as you need between sets to make sure
Work set 3 80
Work set 3 80
Work set 3 80
Use the same exercise and try to use the same

Work set 12 Your choice You can perform more than three sets
Notes
ave pattern here, even though our overall plan is linear. I find the
higher reps/lower weight with lower reps/heigher weight) easier
nother example of a programming methodology that you'll have to
ent with to determine whether or not it works for you.
Notes
, time to push it. Shoot for 8+ reps on your last set.
Notes
Try to use the same weight as last week.
Notes
se as last week, but try for more reps (or more time, if you chose
planks.
Notes
after every rep. The stretch reflex really gives a lot of help when
the deadlift, and that can distort the correlation between low rep
d a 1RM. By resetting you limit that, for the most part.
Notes
erent progression method this block. Did it work for you? If so, it's
you'll want to incorporate in the future. If not, drop it.
you'll want to incorporate in the future. If not, drop it.
Notes
se the same exercise as last week and add weight.
Notes
Notes
Notes
to incorporate in the future. If not, drop it. Note that your answer
r back might be different than your answer for quads!
Notes
Notes
ing for five seconds here, not three! Try to use the same weight as
ee to drop down if it's getting to the point where you're not 100%
r rep in the tank. Definitely don't use more weight than last week.
Notes
eed to increase the weight on this exercise at this point. As long as

're getting the volume in you will benefit from it.
Notes

Notes
5% heavier than whatever you used for switch-stance deadlift last

an absolute max of 80% of whatever you used on Day 2.
Notes
rep scheme, this should be a much different workout than Day 3.

ou need between sets to make sure you complete all the reps.
Notes
me exercise and try to use the same weight as last week.
Notes
u can perform more than three sets if you want.

Exercise Choices
Biceps
Alternating seated dumbbell curls
Standing barbell curl
Spider curl
Concentration curl
Upper back
Any machine-based horizontal row
Any machine-based vertical row
T-bar row
Machine pullover
Kelso row with dumbbells
Chins or pull-ups
Shoulders
Lateral raise (dumbbells or machine)
Rear delt flye (dumbbells or machine)
Band Pull-Aparts
Face Pulls
Kelso shrug with dumbbells
Hamstrings
Seated hamstring curl
Standing hamstring curl
Glute-ham raise (if choosing this, don't choose it
for glutes too)
Banded hamstring curl
Glutes
Glute bridge w/ barbell
Reverse hyperextension
Bulgarian split squat (don't also choose for
quads)
Glute-ham raise
Quads
Leg press or hack squat
Barbell lunge
Bulgarian split squat
Reverse sled drags (use a heavy weight, one
"set" = 25 meters

Working Hard Without Going Heavy

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Working Hard Without Going Heavy

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This first block is fairly light.

Bench Volume Bench Press with Slingshot Reps Weight

Quads Accy. Your Choice Reps Weight

Hamstrings Accy. N/A Reps Weight

Skip hamstrings this week,

Abs Accy. Your choice Reps Weight

Upper Back Accy. Your Choice Reps Weight

Notes Bench Volume

Notes Glutes Accy.

Notes Abs Accy.

Notes Deadlift Strength

Notes Quads Accy.

Notes Abs Accy.

Notes Bench Speed

Make sure to see the course for guidelines on using chains.

Notes Shoulders Accy.

Choose an exercise for the anterior delts.

Notes Upper Back Accy.

Notes Shoulders Accy.

Choose an exercise for the posterior delts.

Notes Squat Volume

Notes Hamstrings Accy.

Notes Abs Accy.

Notes Deadlift Technique

Notes Bench Strength

Notes Upper Back Accy.

Notes Biceps Accy.

You can perform more than three sets if you want.

n take advantage of this by training in sleeves in block 1 and wraps in block

Your Choice Reps Weight Notes

Your Choice Reps Weight Notes

Your Choice Reps Weight Notes

Notes Bench Volume

Notes Glutes Accy.

n, do these with a very controlled motion -- no swinging, and try to use

Notes Abs Accy.

Notes Deadlift Strength

Notes Quads Accy.

Use the same exercise and weight as last week.

Notes Abs Accy.

Choose the same exercise as last week and add weight.

Notes Bench Speed

Notes Shoulders Accy.

Choose an exercise for the anterior delts.

Notes Upper Back Accy.

Use the same exercise and weight as last week.

Notes Shoulders Accy.

Choose an exercise for the posterior delts.

Notes Squat Volume

Notes Hamstrings Accy.

Notes Abs Accy.

Choose a bodyweight exercise. It does not have to be a static hold.

Notes Deadlift Technique

Notes Bench Strength

Notes Upper Back Accy.

Notes Biceps Accy.

You can perform more than three sets if you want.

Reverse Hyperextension Reps Weight Notes

Your Choice Reps Weight Notes

Your Choice Reps Weight Notes

Your Choice Reps Weight Notes

, time to push it. Shoot for 8+ reps on your last set.