Ok, so at the beginning of this year (2009) I started working with a powerlifting coach, the legendary Andrew "Bull" Stewart. He had me doing a lot of conditioning workouts in December, then in Jan. we started our pre-event cycle working up to the March 7 Wa State Championship meet - it's an eight week cycle. Here's what those workouts look like:
WEEK ONE:
SQUAT DAY
Squats at 70% 1RM* 2 x 8 reps
Pause squats (slightly lighter weight, pause at bottom for 1 second)
Leg press 3 x 8 (you'll do this at heavier weight than the squats, it's easier)
Calf press 3 x 8 - all directions (toes straight, outward and in)
Hip abductor / adductor / glutes / front hip flexor 3 x 10
BENCH DAY
Bench at 70% 1RM 2 x 8 reps
Flat bench dumbbell press 3 x 8
Incline press 3 x 8
Shoulder press 3 x 8
Bench with close grip for triceps 3 x 8
Tricep push down with t-bar 3 x 8 - 10
Tricep push down with rope 3 x 8 - 10
DEADLIFT DAY
Deadlift at 70% 1RM 2 x 8 reps
Deadlift from knees 2 or 3 x 10
Hex bar 3 x 8
Power cleans 3 x 8
Back rows 3 x 8 - 10
From here, I am increasing the weight 20 pounds per week on squats and DLs, and 10 pounds per week on bench, and dropping one or two reps per week (still doing 2 sets).
week 2 - 2 x 7 reps
week 3 - 2 x 6 reps
week 4 - 2 x 5 reps
week 5 - 2 x 3 reps
week 6 - 2 x 2 reps
week 7 - 2 reps
week 8 - 1 rep
rest one week prior to competition
*calculate 1RM based on prior maximum done in gym or competition.
