Boris Sheiko.

POWERLIFTING: FOUNDATIONS AND METHODS

7.3. Three lifts: deadlift emphasis

Week 1
Day 1 % reps sets
1. Squat with 2sec pause on the halfway down 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 standing 6 5
5. Hyperextensions 8 4
Total: 40 reps
Day 2 % reps sets
1. Deficit deadlift, box height is 8-10cm 50 3 1
60 3 1
65 2 4
2. Bench press with bands 50 4 1
60 4 1
70 4 4
3. Deadlift off blocks, bar at 10-15cm below the knees ** 60 3 1
70 3 1
80 3 1
85 2 2
90 1 3
4. Medial delts 6 5
5. Lats 8 5
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 4
2. Board press 55 3 1
65 3 1
75 3 1
85 2 4
Pecs 8 5
Triceps pushdowns 8 5
Goodmorning 5 5
Total: 37 reps
Day 4 % reps sets
1. Deadlift with chains 50 4 1
60 4 1
70 4 4
2. Inclined shoulder press seated 4 5
3. Dumbbell bench press 6 5
4. Deadlift with snatch grip, slow descent 30 5 4
5. Reverse hyperextensions 8 4
Total: 24 reps
TOTAL A WEEK:155 reps

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Week 2
Day 1 % reps sets
1. Squat with chains 50 5 1
60 5 1
70 4 4
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 5
Total: 50 reps
Day 2 % reps sets
1. Deadlift with bands 50 4 1
60 4 1
70 4 4
2. 2sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
3. Deadlift + deadlift from below the knees 50 1+2 1
60 1+2 1
70 1+2 1
75 1+2 4
4. Lats 8
5. Triceps standing 6 5
6. Leg press 6 5
Total: 62 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 4
2. Bench press with a slingshot 55 5 1
65 4 1
75 3 1
85 2 2
95 1 3
3. Pecs 8 5
4. Deadlift with snatch grip, slow descent 30 5 4
5. Abs 8 3
Total: 46 reps
Day 4 % reps sets
1. Deficit deadlift 50 3 1
60 3 1
65 2 2
70 1 3
2. Decline bench press 50 4 1
60 4 1
70 4 4
3. Deadlift off blocks, bar at 10-15cm below the knees 60 3 1
70 3 1
80 3 1
85 2 2
90 1 2
4. Rear delts 8 5
5. Reverse hyperextensions 8 5
Total: 52 reps
TOTAL A WEEK:210 reps

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Week 3
Day 1 % reps sets
1. 2sec paused squat 50 3 1
60 3 1
65 3 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 3 2
3. Pecs 8 5
4. Triceps lying 8 5
5. Goodmorning 5 5
Total: 48reps
Day 2 % reps sets
1. 3,2,1 sec paused bench press 50 3 1
60 3 1
70 3 1
75 3 4
2. Deadlift with chains 50 3 1
60 3 1
70 3 1
75 2 4
3. Lats 8 5
4. Front delts 6 5
Total: 38 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 2
85 2 2
80 3 2
2. Board press 60 3 1
70 3 1
80 3 2
90 2 3
3. Pecs 8 5
4. Lats 6 5
5. Hyperextensions 8 5
Total: 46 reps
Day 4 % reps sets
1. Deficit deadlift 50 3 1
60 3 1
65 2 2
70 1 4
2. Speed bench press 40 4 1
45 4 4
3. Deadlift off blocks, bar is 10-15cm below the knees 60 3 1
70 3 1
80 3 1
90 2 2
95 1 3
4.Dumbbell bench press 6 5
5. Abs 8 4
Total: 50 reps
TOTAL A WEEK:182 reps

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Week 4
Day 1 % reps sets
1. Squat with chains 50 5 1
60 5 1
70 4 5
2. Bench press 50 5 1
60 4 1
70 3 1
80 3 4
3. Pecs 8 5
4. Triceps pushdowns 8 5
5. Hyperextensions 8 4
Total: 54 reps
Day 2 % reps sets
1. Deadlift to the knees with 1sec pause 50 3 1
60 3 1
70 3 4
2. 4,3,2 sec paused bench press 50 3 1
60 3 1
70 3 4
3. Deadlift off blocks with chains, bar at 15-20 cm below the knees 60 3 1
70 3 1
80 3 1
85 3 3
4. Front delts 6 5
5. Lats 8 5
6. Abs 10 3
Total: 54 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 4
2. Bench press 50 6 1
60 5 1
70 4 1
75 3 1
80 2 2
85 1 2
75 3 1
65 5 1
55 7 1
3. Pecs 8 5
4. Triceps standing 6 5
5. Goodmorning seated 5 5
Total: 59 reps
Day 4 % reps sets
1. Deadlift with chains 50 3 1
60 3 1
70 3 1
75 2 4
2. Decline bench press 50 4 1
60 4 1
70 4 4
3. Dumbbell bench press 6 5
4. Biceps 10 5
5. Deadlift with snatch grip, slow descent 5 4
Total: 48 reps
TOTAL A WEEK:215 reps

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Week 5
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 with a slingshot 55 3 1
65 3 1
75 3 1
85 2 2
90 1 2
95 1 2
3. Pecs 8 5
4. Triceps lying 8 5
5. Hyperextensions 8 5
Total: 34 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 2
85 2 3
80 3 2
3. Deadlift off blocks, bat at 15-20cm below the knees 60 3 1
70 3 1
80 3 1
85 2 2
90 1 2
95 1 2
4. Medial delts 6 5
5. Abs 10 3
Total: 58 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 4
2. 2sec paused bench press 50 3 1
60 3 1
70 3 1
75 3 5
3. Pecs 8 5
4. Triceps pushdowns 8 5
5. Goodmorning seated 5 5
Total: 43 reps
Day 4 % reps sets
1. Full deadlift with 2sec pause at 10-15cm below the knees 50 3 1
60 3 1
70 3 4
2. Inclined shoulder press seated 4 6
3. Dumbbell bench press 6 5
4. Leg curls 8 5
5. Reverse hyperextensions 8 4
Total: 18 reps
TOTAL A WEEK:153 reps

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Week 6
Day 1 % reps sets
1. 2sec paused squat 50 3 1
60 3 1
65 3 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 3 5
3. Pecs 8 5
4. Triceps standing 6 5
5. Goodmorning 8 5
Total: 45 reps
Day 2 % reps sets
1. Full deadlift with 1sec pause at 5-10cm below the knees 50 3 1
60 3 1
70 3 1
75 2 4
2. Board press 60 3 1
70 3 1
80 3 1
90 2 4
3. Deadlift off blocks, bar at 5-10cm below the knees 60 4 1
70 4 1
80 4 1
85 4 4
4. Front delts 6 5
5. Leg extensions 8 5
Total: 62 reps
Day 3 % reps sets
1. Squat 50 5 1
60 5 1
70 4 5
2. Bench press with bands 50 5 1
60 5 1
65 5 4
3. Pecs 8 5
4. Triceps pushdowns 8 5
5. Abs 10 4
Total: 60 reps
Day 4 % reps sets
1. Bench press with a slingshot 60 3 1
70 3 1
80 3 1
85 3 4
2. Deadlift to the knees + full deadlift 50 3+1 1
60 3+1 1
70 3+1 4
3. Lats 8 5
4. Deadlift with snatch grip, slow descent 40 5 5
5. Reverse hyperextensions 8 4
Total: 54 reps
TOTAL A WEEK:221 reps

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Week 7
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 2
85 2 3
80 2 2
3. Pecs 6 5
4. Triceps standing 6 5
5. Hyperextensions 8 4
Total: 50 reps
Day 2 % reps sets
1. Deficit deadlift 50 3 1
60 3 1
65 2 2
70 1 3
2. 2sec paused bench press 50 3 1
60 3 1
70 3 1
75 3 4
3. Deadlift off blocks bar is 10-15cm below the knees 60 3 1
70 3 1
80 3 1
90 2 4
4. Lats 8 5
5. Medial delts 6 5
Total: 51 reps
Day 3 % 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 3 1
85 2 4
3. Pecs 8 5
4. Biceps 8 4
5. Abs 10 4
Total: 40 reps
Day 4 % reps sets
1. Deadlift with chains 50 3 1
60 3 1
70 3 1
75 2 4
2. Inclined shoulder press seated 4 5
3. Dumbbell bench press 6 5
4. Goodmorning seated 5 5
Total: 17 reps
TOTAL A WEEK:158 reps

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Week 8
Day 1 % 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 lying 8 5
5. Hyperextensions 8 5
Total: 47 reps
Day 2 % reps sets
1. Deadlift + deadlift from below the knees 50 1+3 1
60 1+3 1
70 1+3 1
75 1+2 4
2. Board press 60 3 1
70 3 1
80 3 2
90 2 3
3. Deadlift off blocks, bar at 15-20cm below the knees 60 4 1
70 4 1
80 4 2
85 4 3
4. Lats 8 5
5. Leg press 5 4
6. Abs 10 3
Total: 72 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 2 4
2. Bench press 50 5 1
60 4 1
70 3 1
80 2 4
3. Pecs 8 5
4. Triceps pushdowns 6 4
5. Goodmorning 5 4
Total: 40 reps
Day 4 % reps sets
1. Deadlift to the knees + full deadlift 50 2+2 1
60 2+2 1
70 2+2 1
75 2+1 4
2. Speed bench press 40 6 2
45 6 3
3. Medial delts (with light weight) 6 4
4. Reverse hyperextensions 6 4
Total: 54 reps
TOTAL A WEEK:213 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 3 1
60 3 1
70 3 1
80 3 1
85 2 4
3. Pecs 8 5
4. Triceps standing 6 5
5. Goodmorning seated 5 4
Total: 40 reps
Day 2 % reps sets
1. 3sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
2. Deadlift 50 3 1
60 3 1
70 3 1
80 3 2
85 3 4
3. Medial delts 6 5
4. Pecs 6 5
5. Abs 10 3
Total: 40 reps
Day 3 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 4
2. Board press 60 3 1
70 3 1
80 3 1
90 2 4
3. Triceps lying 6 5
4. Lats 8 5
5. Hyperextensions 8 4
Total: 41 reps
Day 4 % reps sets
1. Deadlift + deadlift from below the knees 50 1+2 1
60 1+2 1
70 1+2 1
75 1+1 4
2. Inclined shoulder press seated 4 5
3. Dumbbell bench press 6 5
4. Reverse hyperextensions 8 4
Total: 17 reps
TOTAL A WEEK:138 reps

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Week 10
Day 1 % reps sets
1. Squat 50 5 1
60 4 1
70 3 2
75 2 3
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 (with no weight) 6 4
Total: 42 reps
Day 2 TEST % reps sets
1. 2sec paused bench press 50 3 1
60 3 1
70 3 4
2. Deadlift 50 3 1
60 3 1
70 3 1
80 2 1
90 1 1
95 1 1
100 1 1
103 1 1
3. Lats 6 5
4. Abs 8 3
Total: 46 reps
Day 3 % 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 2 5
3. Pecs 8 5
4. Medial delts 6 5
5. Hyperextensions 8 4
Total: 50 reps
Day 4 % reps sets
1. Bench press with chains 50 4 1
60 4 1
70 4 5
2. Deadlift off blocks 55 3 1
65 3 1
75 3 1
85 3 4
3. Triceps lying 6 5
4. Lats 6 5
5. Deadlift with snatch grip, slow descent 35 5 5
Total: 49 reps
Total a week:189 reps

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Week 11
Day 1 % reps sets
1. Squat 50 5 1
60 4 1
70 3 1
80 3 4
2. 3sec paused bench press 50 3 1
60 3 1
70 3 1
75 2 4
3. Pecs 8 5
4. Triceps standing 6 5
5. Hyperextensions 8 5
Total: 41 reps
Day 2 % reps sets
1. Deadlift + deadlift from below the knees 50 1+2 1
60 1+2 1
70 1+2 1
75 1+2 2
80 1+1 3
2. 3sec paused bench press 50 3 1
60 3 1
70 3 4
3. Deadlift off blocks, bar at 15-20cm below the knees 60 3 1
70 3 1
80 3 1
90 2 2
95 1 2
4. Lats 8 5
5. Abs 10 3
Total: 54 reps
Day 3 % reps sets
1. Squat with 2sec pause on the halfway down 50 5 1
60 4 1
70 3 1
75 2 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. Reverse hyperextensions 8 4
Total: 44 reps
Day 4 % reps sets
1. Deadlift + deadlift from below the knees 50 1+2 1
60 1+2 1
70 1+2 1
75 1+2 4
2. Speed bench press 40 4 1
45 4 4
3. Rear delts 8 4
4. Reverse hyperextensions 6 4
Total: 41 reps
TOTAL A WEEK:180 reps

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Week 12
Day 1 % reps sets
1. Squat 55 3 1
65 3 1
75 3 1
85 2 4
2. Bench press 50 3 1
60 3 1
70 3 1
80 3 4
3. Pecs 6 4
4. Front delts 6 4
5. Hyperextensions 8 4
Total: 38 reps
Day 2 % reps sets
1. Bench press 50 3 1
60 3 1
70 3 1
80 3 1
85 2 4
2. Deadlift 50 3 1
60 3 1
70 3 1
80 3 2
85 2 3
3. Lats 8 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
80 3 2
90 2 3
2. Speed bench press 40 4 2
45 4 3
3. Lats 6 4
4. Abs 8 3
Total: 38 reps
TOTAL A WEEK:141 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 2
85 1 3
3. Lats 6 4
4. Abs 10 3
Total: 33 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 2
85 1 2
3. Pecs 8 4
4. Abs 8 3
Total: 30 reps
Day 4 % reps sets
1. Decline bench press 50 3 1
60 3 1
70 2 2
75 1 3
2. Pecs 6 4
3. Hyperextensions 8 4
Total: 13 reps
TOTAL A WEEK:106 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 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
80 2 1
85 1 1
90 1 1
95 1 1
100 1 1-2
3. Lats 8 4
4. Hyperextensions 5 4
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 3 4
3. Pecs 8 4
4. Abs 8 3
Total: 35 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: 98 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. 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 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 2
2. Deadlift 50 3 1
60 2 2
65 1 3
3. Abs 8 3
Total: 22 reps
Day 2 % reps sets
1. Squat 50 3 1
60 2 1
70 1 2
2. Bench press 50 3 1
60 2 2
70 1 3
Total: 19 reps
Total a week: 41 reps

Thursday-Friday
REST
COMPETITION!!!

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