80/20 POWERLIFTING is about 4 things: the Squat, the Bench Press, the Deadlift & Perfectly Executed Repetitions. This program will have you SQUAT + BENCH PRESS twice per week & DEADLIFT once per week.
THE 80/20 POWERLIFING PLAN CAN BE FOUND IN OUR MEMBERS APP
THE TRAINING SCHEDULE
MONDAY: Squat + Abs
WEDNESDAY: Bench Press + Arms
FRIDAY: Deadlift + Pull-Ups
SATURDAY (Optional): Light Bench Press + Squats
-or- Do Something Fun
THE PLAN
Week #1 - 5x5
Start with a load you can perform 12 reps with.
Week #2 - 5x5 (Add 10lbs)
Week #3 - 5x5 (Add 10lbs)
Week #4 - 5x5 (Add 10lbs)
Week #5 - 4x4 (Add 10lbs)
Week #6 - 3x3 (Add 10lbs)
Week #7 - 2x2 (Add 10lbs)
Week #8 - 2x2 (Add 10lbs)
HEAVY LIFT PROGRESSION is based on the Step Loading Principle. Simply add 10lbs to your Heavy SQ, BP or DL only when you have Completed The Established Set/Rep Scheme With Perfectly Executed Repetitions. This method weeds out impatient lifters & places an emphasis on dialing in Intensity buffered by consistency.
Your LIGHT LIFTS (performed on Saturday) are for honing technique, not for burning out your muscles. Do 5 sets of 4 reps (5 x 4) with weights that are 80% of the heavy days. For instance, if you did 5 x 5 with 200 on your heavy day, train with 160 for 5 x 4 on your light day.
FAILURE & REST INTERVALS: Never train to failure! Don’t attempt a rep unless you are 100% sure you will make it. Ideally, keep one extra rep in the bank. Take 3-5 Minutes Rest between working sets.
HOW TO PERFORM ASSISTANCE EXERCISES?
Keep it simple! Select 1 Exercise that will directly contribute to your Primary Lift. Perform 1 High Intensity Working Set taken to Concentric Failure in the 6-8 Rep Range. Decease the load by 10-15% and perform a set to Concentric Failure in the 6-10 Rep Range. You can do this one more time by Deceaseing the load by 10-15% and perform a set to Concentric Failure in the 6-12 Rep Range. This is referred to as a Reverse Pyramid Set.
HOW 80/20 POWERLIFTING IS DIFFERENT?
80/20 POWERLIFTING is unlike anything we have introduced to you. LOW VOLUME & HIGH INTENSITY. Whereas HIGH VOLUME FLOGGS the muscular system to death, HIGH-INTENSITY TRAINING shoots the muscle through the heart, killing it instantly. Focus on mastering the essentials, stretch after every session & reap the benefits of 80/20 Powerlifting.
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Remember: the intensity of your training stimuli must sufficiently threaten your internal physiology so as to warrant an adaptive response. Just as you cannot acquire a sun-tan sitting in front of a 100 watt light bulb for an affinity of eternity (the stress is not high enough), you will not build stronger, more resilient bodies performing poor quality repetitions with insufficient effort. There must be sufficient biological stress coupled with adequate RECOVERY ADAPTIVE STRATEGIES, to build muscle & improve athletic performance.
RESOURCES
STRETCH (after every session)