Boris Sheiko.

POWERLIFTING: FOUNDATIONS AND METHODS

7.1. Three lifts: squat emphasis

Week 1
Day 1 % reps sets
1.Squat 50 5 1
60 4 1
70 3 1
75 3 4
2.Bench press 50 5 1
60 4 1
70 3 1
80 2 4
3.Pecs 8 5
4.Medial delts 8 5
5.Goodmorning 5 5
Total: 44 reps
Day 2 % reps sets
1.2sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
3.Deadlift off blocks, bar at 10-15cm below the knees 55 3 1
65 3 1
75 3 1
85 2 2
90 1 3
4.Leg curls 8reps x 5sets
5.Abs 10reps x 3sets
Total: 37 reps
Day 3 % reps sets
1.Squat with 2sec pause on the halfway down 50 3 1
60 3 1
70 3 5
2.Bench press with bands 50 4 1
60 4 1
65 4 5
3.Pecs 8reps x 5sets
4.Triceps pushdowns 8reps x 5sets
5.Hyperextensions 8reps x 4sets
Total: 49 reps
Day 4 % reps sets
1.Inclined shoulder press seated 3 5
2.Deadlift with bands 50 3 1
60 3 1
70 3 4
3.Dumbbell bench press 6 5
4.Leg extensions 8 5
5.Reverse hyperextensions 8reps x 4sets 8 4
Total: 18 reps
TOTAL A WEEK:148 reps

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Week 2
Day 1 % reps sets
1.Squat 50 5 1
60 4 1
70 3 1
80 2 5
2.Bench press 50 5 1
60 4 1
70 3 1
80 3 4
3.Pecs 8 5
4.Front delts 6 5
5.Hyperextensions 8 4
Total: 46 reps
Day 2 % reps sets
1.Bench press with a slingshot 55 3 1
65 3 1
75 3 1
85 2 2
90 1 3
2.Deadlift + deadlift from below the knees 50 1+3 1
60 1+3 1
70 1+3 1
75 1+2 4
3.Lats 6 5
4.Triceps standing 6 5
5.Leg press 5 5
Total: 40 reps
Day 3 % reps sets
1.Squat with chains 50 4 1
60 4 1
70 4 4
2.3sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
3.Pecs 8reps x 5sets 8 5
4.Medial delts 6reps x 5sets 6 5
5.Abs 10reps x 3sets 10 3
Total: 41 reps
Day 4 % reps sets
1.Bench press with bands 50 4 1
60 4 1
65 4 4
2.Deadlift off blocks, bar is 10-15cm below the knees 60 3 1
70 3 1
80 3 1
85 3 4
3.Lats 8reps x 5sets 6 5
4.Leg extensions 8reps x 5sets 8 5
5.Reverse hyperextensions 10reps x 4sets Total: 45 reps 8 4
TOTAL A WEEK:172 reps

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Week 3
Day 1 % reps sets
1.Squat 50 5 1
60 4 1
70 3 1
80 2 4
2.Bench press 50 3 1
60 3 1
70 3 1
80 2 4
3.Squat 55 3 1
65 3 1
75 3 4
4.Triceps lying 8reps x 4sets 8 5
5.Goodmorning 5reps x 4sets 8 5
Total: 55 reps 5 5
Day 2 % reps sets
1.3sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
2.Deadlift to the knees + full deadlift 50 3+1 1
60 3+1 1
70 3+1 1
75 2+1 4
3.Lats 8 5
4.Medial delts 6 5
5.Leg press 5 5
Total: 41 reps
Day 3 % reps sets
1.Squat 50 5 1
60 5 1
70 5 4
2.Bench press 50 5 1
60 4 1
70 3 1
80 2 2
85 1 2
80 2 2
3.Pecs 8 5
4.Biceps 8 5
5.Hyperextensions 8 4
Total: 52 reps
Day 4 % reps sets
1.Deficit deadlift 50 3 1
60 3 1
65 2 2
70 1 3
2.Inclined shoulder press seated 4 5
3.Rear delts 8 5
4.Leg curls 8 4
5.Abs 10 3
Total: 13 reps
TOTAL A WEEK:161 reps

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Week 4
Day 1 % reps sets
1.Squat with chains 50 4 1
60 4 1
70 4 5
2.Bench press 50 5 1
60 4 1
70 3 1
80 3 4
3.Pecs 8 5
5.Triceps pushdowns 8 5
6.Hyperextensions 8 4
Total: 52 reps
Day 2 % reps sets
1.3,2,1 sec paused bench press 50 3 1
60 3 1
70 3 5
2.Deadlift with bands 50 4 1
60 4 1
70 4 4
3.Front delts 6 5
4.Lats 8 5
5.Abs 10 3
Total: 45 reps
Day 3 % reps sets
1.Squat 50 5 1
60 5 1
70 4+7+3+8+2+6 6
pyramid of 6 sets with
the rest after each
2.Board press 55 3 1
65 3 1
75 3 1
85 3 2
90 2 3
3.Pecs 8 5
4.Triceps lying 6 5
5.Goodmorning seated 5 5
Total: 61 reps
Day 4 % reps sets
1.Deadlift off blocks, bar is 10-15cm below the knees 60 3 1
70 3 1
80 3 1
85 2 2
90 1 3
2.Board press 55 3 1
65 3 1
75 3 1
85 3 3
3.Leg extensions 8 5
4.Reverse hyperextensions 10 4
Total: 34 reps
TOTAL A WEEK:192 reps

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Week 5
Day 1 % reps sets
1.Squat 50 5 1
60 4 1
70 3 1
80 3 2
85 2 2
80 3 2
2.Bench press with a slingshot 55 3 1
65 3 1
75 3 1
85 2 2
90 2 2
95 1 2
3.Pecs 8 5
4.Triceps standing 6 5
5.Goodmorning 5 5
Total: 47 reps
Day 2 % reps sets
1.Deficit deadlift 50 3 1
60 3 1
65 2 2
70 1 3
2.Bench press 50 5 1
60 4 1
70 3 1
80 3 1
85 2 4
3.Lats 8 5
4.Leg press 4 5
5.Abs 10 3
Total: 36 reps
Day 3 % reps sets
1.Squat with chains 50 5 1
60 5 1
70 5 4
2.3sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
3.Pecs 8 5
4.Triceps pushdowns 8 5
5.Leg extensions 8 5
Total: 47 reps
Day 4 % reps sets
1.Board press 55 3 1
65 3 1
75 3 1
85 3 4
2.Deadlift off blocks 60 4 1
70 4 1
80 4 4
3.Dumbbell bench press 6reps x 5sets 6 5
4.Leg press 5reps x 5sets 8 5
5.Reverse hyperextensions 8reps x 4sets
Total: 45 reps 8 4
TOTAL A WEEK:175 reps

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Week 6
Day 1 % reps sets
1.Squat 50 5 1
60 4 1
70 3 1
80 3 5
2.Bench press with chains 50 5 1
60 5 1
70 5 4
3.Pecs 8 5
4.Front delts 8 5
5.Good morning 5 5
Total: 57 reps
Day 2 % reps sets
1.Bench press 50 5 1
60 4 1
70 3 1
80 2 4
2.Deadlift with bands 50 4 1
60 4 1
70 4 4
3.Medial delts 6 5
4.Triceps standing 6 5
5.Leg press 5 5
Total: 44 reps
Day 3 % reps sets
1.Squat 50 5 1
60 5 1
70 3+5+7+6+5+4
2.3 sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
3.Pecs 8 5
4.Abs 10 4
Total: 57 reps
Day 4 % reps sets
1.Bench press 50 4 1
60 4 1
70 4 4
2.Deadlift with 1 sec pause 5-10 cm below the knees 50 3 1
60 3 1
70 3 1
75 2 4
3. Lats 8 5
4.Leg curls 8 5
5.Reverse hyperextensions 8 4
Total: 41 reps
TOTAL A WEEK: 199

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Week 7
Day 1 % reps sets
1. 2 sec paused squat 50 3 1
60 3 1
65 3 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 5
3. Pecs 8 5
4. Triceps pushdowns 8 5
5. Hyperextensions 8 4
Total: 40 reps
Day 2 % reps sets
1. 2 sec paused bench press 50 3 1
60 3 1
70 3 1
75 3 4
2. Deadlift to the knees + full deadlift 50 3+1 1
60 3+1 1
70 2+1 1
75 2+1 4
3. Lats 8 5
4. Front delts 6 5
5. Leg 5 5
Total: 44 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 5
2. Bench press with chains 50 3 1
60 3 1
70 3 1
75 2 4
3. Pecs 8 5
4. Triceps standing 6 5
5. Hyperextensions 8 4
Total: 39 reps
Day 4 % reps sets
1. Deficit deadlift 50 3 1
60 3 1
70 2 4
2. Bench press with chains 50 3 1
60 3 1
70 3 2
75 2 3
3. Dumbbell bench press 6 5
4. Medial delts 6 5
5. Abs 10 3
Total: 32 reps
TOTAL A WEEK: 155 reps

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Week 8
Day 1 % reps sets
1. Squat 55 5 1
65 4 1
75 3 1
85 2 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 3 1
85 2 4
3. Squat 50 3 1
60 3 1
70 3 1
80 2 4
4. Pecs 8 5
5. Hyperextesions 8 5
Total: 60 reps
Day 2 % reps sets
1. Board press 55 3 1
65 3 1
75 3 1
85 2 2
90 1 2
2. Deadlift + deadlift below the knees 50 1+2 1
60 1+2 1
70 1+2 1
75 1+2 4
3. Lats 8 5
4. Leg curls 8 5
5. Abs 10 3
Total: 36 reps
Day 3 % reps sets
1. Squat 50 5 1
60 5 1
70 4+7+3+8+2+5
2. 3 sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
3. Pecs 8 5
4. Triceps lying 6 4
5. Good morning 5 4
Total: 56 reps
Day 4 % reps sets
1. Deadlift off blocks 60 3 1
70 3 1
80 3 2
85 2 3
2. Bench press with bands 50 4 1
60 4 1
70 4 4
3. Front delts 6 4
4. Reverse hyperextensions 6 4
Total: 42 reps
TOTAL A WEEK:194 reps

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Week 9
Day 1 % reps sets
1. Squat with 2sec pause on the halfway down 50 3 1
60 3 1
70 3 1
75 2 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 2
85 1 3
3. Pecs 8 5
4. Triceps standing 6 5
5. Goodmorning seated 5 4
Total: 36 reps
Day 2 % reps sets
1. Bench press with a slingshot 55 3 1
65 3 1
75 3 1
85 2 2
90 1 2
95 1 2
2. Deadlift with chains 50 3 1
60 3 1
70 3 1
75 2 4
3. Medial delts 6 5
4. Leg press 5 5
5. Abs 10 3
Total: 34 reps
Day 3 % reps sets
1. Squat 50 4 1
60 4 1
70 3 1
75 3 4
2. Bench press with bands 50 4 1
60 4 1
70 4 4
3. Pecs 8 5
4. Triceps lying 6 5
5. Hyperextensions 8 4
Total: 48 reps
Day 4 % reps sets
1. Deadlift + deadlift from below the knees 50 1+3 1
60 1+3 1
70 1+2 1
80 1+1 4
2. Inclined shoulder press seated 3 5
3. Front delts 6 5
4. Reverse hyperextensions 8 4
Total: 19 reps
TOTAL A WEEK:137 reps

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Week 10
Day 1 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
75 2 3
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 2
85 1 2
80 2 2
3. Pecs 6 5
4. Triceps standing 6 5
5. Goodmorning 4 4
Total: 40 reps
Day 2 % reps sets
1. Deadlift with 1sec pause 7-10cm below the knees 50 3 1
60 3 1
70 2 2
75 1 3
2. Board press 60 3 1
70 3 1
80 3 2
90 2 3
3. Lats 6 5
4. Abs 10 3
Total: 31 reps
Day 3 TEST % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 1
85 1 1
90 1 1
95 1 1
100 1 1
103-105 1 1
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 4
3. Pecs 6 5
4. Front delts 6 5
5. Hyperextensions 8 4
Total: 39 reps
Day 4 % reps sets
1. Deadlift off blocks, bar is 10-15cm below the knees 60 3 1
70 3 1
80 3 2
90 2 3
2. Bench press 50 5 1
60 5 1
70 4 4
3. Dumbbell bench press 6 5
4. Leg press 5 5
Total: 44 reps
Total a week:154 reps

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Week 11
Day 1 % reps sets
1. 2sec paused squat 50 3 1
60 3 1
65 3 1
70 3 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 2
85 1 3
3. Pecs 8 5
4. Triceps standing 6 5
5. Goodmorning seated 5 4
Total: 40 reps
Day 2 % reps sets
1. Board press 60 3 1
70 3 1
80 3 1
85 2 1
90 1 2
95 1 2
2. Deadlift + deadlift from below the knees 50 1+3 1
60 1+3 1
70 1+3 1
75 1+2 4
3. Medial delts 8 5
4. Leg press 5 5
5. Abs 10 3
Total: 39 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
2. 3sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
3. Pecs 8 5
4. Triceps lying 6 5
5. Hyperextensions 8 4
Total: 41 reps
Day 4 % reps sets
1. Bench press 50 4 1
60 4 1
70 4 1
75 4 4
2. Deadlift with chains 50 3 1
60 3 1
70 3 4
3. Leg extensions 8 5
4. Reverse hyperextensions 10 4
Total: 46 reps
TOTAL A WEEK:166 reps

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Week 12
Day 1 % reps sets
1. Squat 55 3 1
65 3 1
75 3 1
85 2 3
2. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
3. Squat 50 3 1
60 3 1
70 3 1
80 2 3
4. Pecs 6 4
5. Hyperextensions 8 4
Total: 47 reps
Day 2 % reps sets
1. Bench press 50 3 1
60 3 1
70 3 1
80 2 2
85 1 3
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 2
85 1 2
3. Lats 6 4
4. Abs 8 3
Total: 31 reps
Day 3 % reps sets
1. Squat 50 3 1
60 3 1
70 3 1
80 2 4
2. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
3. Pecs 6 4
4. Goodmorning 4 4
Total: 34 reps
Day 4 % reps sets
1. Deadlift off blocks 60 3 1
70 3 1
75 2 2
80 1 2
2. Inclined shoulder press seated 2 5
3. Lats 6 4
4. Abs 8 3
Total: 12 reps
Total a week:124 reps

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Week 13
Day 1 % reps sets
1. Squat 50 3 1
60 3 1
70 3 1
80 2 2
85 1 2
2. Bench press 50 3 1
60 3 1
70 3 1
80 2 2
85 1 2
3. Pecs 6 4
4. Triceps 6 4
5. Goodmorning seated 4 4
Total: 30 reps
Day 2 % reps sets
1. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 4
3. Lats 6 4
3. Abs 10 3
Total: 34 reps
Day 3 % reps sets
1. Squat 50 3 1
60 3 1
70 3 1
75 2 2
80 1 2
2. Bench press 50 3 1
60 3 1
70 3 1
75 2 2
80 1 3
3. Pecs 8 4
4. Abs 8 3
Total: 31 reps
Day 4 % reps sets
1. 2sec paused bench press 50 3 1
60 3 1
70 2 4
75 1 3
2. Pecs 6 4
3. Hyperextensions 8 4
Total: 13 reps
TOTAL A WEEK:108 reps

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Week 14
Day 1 % reps sets
1. Deadlift 50 3 1
60 3 1
70 3 1
75 2 3
2. Bench press 50 3 1
60 3 1
70 3 1
75 2 3
3. Pecs 6 4
4. Abs 10 3
Total: 30 reps
Day 2 % reps sets
1. Squat 50 3 1
60 3 1
70 3 2
80 2 1
90 1 1
95 1 1
100 1 1-2
2. Bench press 50 3 1
60 3 1
70 3 1
80 2 1
85 1 1
90 1 2
95 1 1
100 1 1-2
3. Lats 8 4
4. Hyperextensions 5 4
*- If an athlete lifted 100%, then he should go for 103% or 105%.
Total: 33 reps
Day 3 % reps sets
1. Deadlift 50 3 1
60 3 1
70 3 1
80 2 1
90 1 1
95 1 1
100 1 1-2
2. Bench press 50 3 1
60 3 1
70 3 1
75 2 4
3. Pecs 8 4
4. Abs 8 3
Total: 31 reps
Day 4 % reps sets
1. Inclined shoulder press seated 3 5
2. Pecs 6 4
3. Hyperextensions 8 4
Total: 00 reps
TOTAL A WEEK: 94 reps

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Week 15
Day 1 % reps sets
1. Squat 50 3 1
60 3 1
70 3 1
80 2 4
2. Bench press 50 3 1
60 3 1
70 3 1
80 2 4
3. Pecs 6 3
4. Goodmorning 4 4
Total: 34 reps
Day 2 % reps sets
1. Bench press 50 3 1
60 3 1
70 3 1
75 2 2
80 1 3
2. Deadlift 50 3 1
60 3 1
70 2 1
75 1 3
3. Lats 6 4
4. Abs 8 3
Total: 27 reps
Day 3 % reps sets
1. Squat 50 3 1
60 3 1
70 2 2
75 1 3
2. Bench press 50 3 1
60 3 1
70 2 1
75 1 4
3. Hyperextensions 6 3
Total: 25 reps
Day 4 % reps sets
REST
Total: 0 reps
Total a week: 86 reps

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Week 16
Day 1 % reps sets
1. Bench press 50 3 1
60 3 1
70 2 2
75 1 3
2. Deadlift 50 3 1
60 2 2
70 1 3
3. Abs 8 3
Total: 23 reps
Day 2 % reps sets
1. Squat 50 3 1
60 2 2
70 1 2
2. Bench press 50 3 1
60 2 2
70 1 3
Total: 19 reps
Total a week: 42 reps
Thursday-Friday
REST

COMPETITION !!!

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