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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 prehab

Week 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 prehab

Week 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 prehab

Week 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...

Clint Darden's Elitefts Team Page

You can also ask Clint questions about this program or anything else on the elitefts QA. To direct the question to click tag the questions clint-darden

Elitefts Q and A

 

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