This article contains minimal formatting because it's a real program and not an article about a program or how to make a program better. This is to make this more print and mobile friendly. To the left of this text you will see a "share" button. Click this and in the search engine, type "PrintFriendly". This is the best file and format to save and print from. Raw Powerlifting, Building The Core Lifts This program was designed specifically for a client that was 12 weeks out from his meet. He was a raw lifter that needed to be working more and more in the 85%+ range so, as you can see, we had to modify things greatly so that he could do so without getting beat up. It is a very simple program with very few accessories and it is core lift "heavy". After completing Weeks 1-4, we repeated the program through Weeks 1 and 2, then began a Circa Max Phase for 3 weeks followed by 2 weeks of regaining bar speed, extra therapy work, and making sure that he was fully recovered and prepared for his meet. The second option was to finish these 4 weeks, then do 2 weeks of "testing" followed by another 4 weeks of this program with the needed modifications. The Prehab work is VERY important but it takes an athlete willing to really spend some time thinking about their weaknesses and making sure that they are taking precaution not to drive their body into the ground. Often this was made up of extra lat, rotator cuff, hamstring, low back, and abs work. Week 1:
Squat: 5/5/5+ with 65/75/85% of your Training Max, Box Squat 80% x 2 x 2 Free Squat 70% x 2 x 2 Paused Free Squat Good Mornings: 3 hard sets ABS: 3 hard sets Anything for prehab Bench: 5's up to 75% 3 Board: 1RM 2 Board: 90% of your full press x 2 x 2 4 Board: 90% x 3 x 3 1 Board: 90 x 1 Floor Press: 2 sets of 8, 2 sets of 6 Dbell Bench Press: 3 sets of 20 reps Anything for Prehab Deadlift: 85% x 2 sets of 3 reps Alternate Stance: 70% x 3 x 3 (add chains if possible) Good Morning: 3 moderate sets ABS: 3 hard sets Anything for prehab Press 2: Your choice, sling shot, shirt, reverse band press, dbell press on any angle 4 sets of 8 reps MINIMUM Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter) JM Press: 3 sets of 10 super setted with tricep push downs Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out Anything for prehabWeek 2:
Squat: Box Squat 3/3/3+ with 70/80/90% of your Training Max, Free Squat 85% x 2 x 2 Paused Free Squat 75% x 2 x 2 Good Mornings: 3 hard sets ABS: 3 hard sets Anything for prehab Bench: 3's up to 80% 2 Board: 1RM 1 Board: 90% of your full press x 1 x 2 sets 4 Board: 90% x 3 x 3 1 Board or touch: 90 x 1 Floor Press: 2 sets of 8, 1 set of 6, 1 set of 4 Dbell Bench Press: 2 sets of 25 reps Anything for Prehab Deadlift: 90% x 1 x 2 sets Alternate Stance: 75% + chains x 2 x 2 Good Morning: 3 moderate sets ABS: 3 hard sets Anything for prehab Press 2: Your choice, sling shot, shirt, reverse band press, dbell press on any angle 4 sets of 8 reps MINIMUM Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter) JM Press: 3 sets of 10 super setted with tricep push downs Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out Anything for prehabWeek 3:
Squat: Box Squat 5/3/1+ with 75/85/95% of your Training Max, 90-100% x 1 x 1-4 sets, box height raised 4-6 inches 95-100% x 1 x 1-2 sets, box height raised 8 inches Good Mornings: 3 hard sets ABS: 3 hard sets Anything for prehab Bench: 3's up to 70% 1 Board or Touch: 90-100% x 1 3 Board: 95% x 1 x 4 sets 4 Board: 95% x 1 x 3 1 Board or Touch: 95 x 1 Floor Press: 5 sets of 5 Dbell Bench Press: 4 sets of 15 reps Anything for Prehab Deadlift: SS Bar Good Morning (Strap Bar is fine): work up to a semi-hard 5, then a max 3 Alternate Stance: add chains or bands if possible, work up to a hard triple Deadlift: 2 sets of 5 with 225 lbs, switch stance and repeat, very little rest (can do 5 conv, immediately 5 sumo, and back and forth) ABS: 3 hard sets Anything for prehab Press 2: Your choice, sling shot, shirt, reverse band press, dbell press on any angle 4 sets of 8 reps MINIMUM Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter) JM Press: 3 sets of 10 super setted with tricep push downs Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out Anything for prehabWeek 4:
Squat: DELOAD 65% x 5 and then push some hard accessories OR 1RM (free, box, reverse bands, add chains/bands) OR WSB DE Method of bands and chains OR Have fun with a SS Bar OR Do anything that you want as long as it isn't stupid and does not get you hurt! ABS: 3 hard sets Anything for prehab Bench: 2 Board: 90% x 2 x 2 1 Board: 90% x 1 x 2 sets Touch: 90% x 1-2 x 1-2 sets Touch: 80% x 3 x 2 sets Optional Touch: 70% x 3 x 3, 60 sec rest between max Floor Press: 2 sets of 12 Dbell Bench Press: 4 sets of 10 reps Anything for Prehab Deadlift: SS Bar Good Morning (Strap Bar is fine): work up to a hard 3, then a max single Alternate Stance: add chains or bands if possible, work up to a hard triple Deadlift: 2 sets of 5 with 275 lbs, switch stance and repeat, very little rest (can do 5 conv, immediately 5 sumo, and back and forth) ABS: 3 hard sets Anything for prehab Press 2: Your choice, sling shot, shirt, reverse band press, dbell press on any angle 4 sets of 8 reps MINIMUM Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter) JM Press: 3 sets of 10 super setted with tricep push downs Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out Anything for prehab Clint Darden earned his Pro Card in Strongman in 2003 in the USA and has lived on the island of Cyprus since 2004. He competed in the USA, as well as throughout Europe representing both the USA, and Cyprus on the International Level. A full-time dad, he manages being both a Trophy Husband and being the Director of Autism Assessment Support Practice all while maintaining his famous YouTube status, The House of Biceps, and keeping a Facebook documentary of “Meanwhile in Cyprus”. He has struggled with Ulcerative Colitis since 2006 and it took him 3 years to come back to the International Strongman Scene, venture down the road of Powerlifting, and currently has his sights on some lofty Olympic Lifting Goals.You can find Clint's articles and logs at...
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