saksham chib volume 1 powerlifting

week 1
MON
LOAD SETS
single 166 1
PAUSE BELTLESS DEADLIFT 156 3

CONV SLDL 145 2

BENCH PRESS FT UP 112 1

98 1
LEG PRESS
SINGLE HAND CABLE PULL DOWN 1

PREACHER CURL =SINGLE HAND TRICEP EXT 3

CALF RAISES

77
TUE load SETS

BENCH PRESS 1

BENCH PRESS 3

T BAR ROWS = 3

SHOULDER PRESS = 3

CHEST FLY = 3

SIDE LATERALS = 3
FACE PULLS
 TRICP push down cable curl 3

THU
LOAD SETS

PAUSE BELTLESS DEADLIFT 175 4

CONV SLDL 145 2

SQUAD 1,2PAUSE 2

SEATED CABLE ROWS 3

DUMBLE GUD MRG 3

LEG EXT 3

FRONT PLANK 1
KNEE RAISES

SAT
LOAD SETS

L SQUAD COMP 75% 1

BACKDOWN 60% 3

LAT PULL DOWN 3

BENCH PRESS TEMPO 65% 2

OVERHEAD ROPE EXT 3

REVERSE CURL

LEG CURL 3

CABLE LATERAL FACE PULLS 3

WEEK 2

MON LOAD SETS

single 192 1
PAUSED BELTLESS DEADLIFT 180 3

CONV SLDL 155 2

BENCHPRESS ft up 63% 2

LEG PRESS 200 3

SINGLE HAND CABLE PULL DOWN 3

PREACHER CURL SINGLE HAND TRI EXT 3

CALF RAISES

TUE LOAD SETS

BENCH PRESSS

BENCH PRESS

T BAR ROWS

SHOULDER PRESS

CHEST FLY
 THU
LOAD SETS

PAUSED BELTLESS DEADLIFT 186 4

CONV SLDL 155 1

SQUAD 1,2 PAUSE

BUMBEL ROWS

LEG EXT

DUMBLE GUD MRG

FRONT PLANK

KNEE RAISES

SAT

SQUAD COM

SQUAD

BENCH PRESS TEMPO

OVERHEAD ROPE EXT

CABLE CURL
LEG CURL

CABLE LATERAL FACE PULLS

WEEK 3
MON LOAD SETS

PAUSED BELTLESS DEADLIFT 200 3

TUE
 THU

LOAD SETS

PAUSED BELTLESS DEADLIFT 225-245 1

PHASE 2 - DISTANT VARIATION

WEEK 1 LOAD SETS

WIDE STANCE SNATCH GRIP DEADLIFT 120 3

COMP DEALIFT 120 2

 LOAD SETS

WIDE STANCE STANCH GRIP DL 140 3

COMP DL 140 2
 WEEK 2 LOAD SETS

WIDE STANCE SNATCH GRIP DEADLIFT 152 3

COMP DL 152 2
 LOAD SETS

WIDE STANCE SNATCH GRIP 167 3

COMP DL 167 2

WEEK 3
MON LOAD SETS

WIDE STANCE SNATCH GRIP DL 177 2

COMP DL 177 1

TUE

THU
 SAT LOAD SETS

WIDE STANCE SNATCH GRIP DL 185 1

OPTITIONAL BRIDGE
MON WEEK 1 LOAD SETS

DEADLIFT COMP DL 170 3

TUE

THU
LOAD SETS

DEADLIFT COM DL 192 3

SAT

WEEK 2

MON WEEK 1 LOAD SETS

DEADLIFT COMP DL 180 3

TUE

THU
LOAD SETS

DEADLIFT COM DL 204 5

SAT

WEEK 3
MON WEEK 1 LOAD SETS

DEADLIFT COMP DL 190 3

TUE

THU
LOAD SETS

DEADLIFT COM DL 220 2

SAT

TEST WEEK 10 REP MAX TEST

#VALUE WARMUP

DEADLIFT 10 REP MAX 233 X 3

RANGE 233-----245 x 10
owerlifting program

REPS
1
6

VARIATION LARSAN PRESS

6

8 BENCH % increasement
week1
10 75% 112kg
65% 98kg
10
week 2
78% 117kg
68% 102kg

week3 81% 122kg

REPS 71% 107kg

5
week4
8 84% 127kg
74% 112kg
12
week 4
12 87% 130kg
77% 117kg
12

12
COMPETITION STANDARD LIFTS
 12 WEEK1 %
BENCH PRESS
80% 1 X 6

WEEK2 83% S

WEEK3 86% S

WEEK4 89% S

REPS
COMPETITION STANDARD LIFTS SQUAT
3
SQUAT %

12 WEEK1 80% 1 X 6

5 WEEK2 83% S

10 WEEK3 86% S

15 WEEK4 89% S

12

10

REPS

5
8

12

15

12

15
REPS
1
5

15

10

15

REPS
REPS

12
REPS

SAT
REPS

MON

REPS

TUE
 THU
REPS

SAT
REPS MON

TUE
 THU
REPS

SAT

REPS

5
5
 192

180
204
REPS
190
220

5 233 x 3
233----247

DGE HIGH VOLUME # PHASE 2

REPS

10
REPS

10
REPS

10
REPS

5
REPS

7
REPS

5
PERCENTAGE
1RM SQUAD 220

BENCH 150

DEADLIFT 225

12 PAUSE SQAUAT
SQUAT % INCREASEMENT
WEEK 1
1 x 6 70% 155kg 3 X 6
1 x 8

WEEK2 S
1 x 6 73% 160kg
1 x 8

WEEK 3
76% 165kg S

same WEEK4
79% 170kg S

WEEK 5
same 82% 175kg S

same

BENCH PRESS
 BACKDOWN LESS 10 KG

80% - 10 KG 2 X 8

83% - 10 KG 2 X 8

86% - 10KG 2 X 8

S 2 X 8

SQUAT

BACKDOWMN LESS 15KG

80% - 15 2 X 8

S 2 X 8

S 2 X 8

S 2 X 8