This block uses Rep Maxes (RM) on variations to build up general strength and attack specific weaknesses seen in most seasoned powerlifters. Be honest about failure, as a breakdown in technique on the RM indicated the limit for that variation. Give the drops sets and drop weeks the attention they deserve to specific weak positions.
Exercise Sets Reps 1 Squat with Commands. Reverse Band Squat 2 2 1 rep-Use your opener 1 rep-use your projected second attempt 2 Back Raise 2 12-15 3 R/H 2 20-25 reps Loose Only work sets listed. Be sure to do a few warmup sets. 15
Exercise Sets Reps 1 Deadlift with Commands. +Hit a SMALL PR is you feel great. 1 2-3 1 rep RPE 9/95% RPE 10/100% 2 Belt Squat GM 3 6-8 3 BR-Row 3 8-10 4 R/H 2 20-25 reps Loose & Light Only work sets listed. Be sure
Exercise Sets Reps 1 DL with Band in MB Powercenter PR Platform/Stacked Band Deadlifts Short mini band on Front Hook + Short mini band on lowest pegs 80% of 3RM for 3 sets 1 2 Close Stance**SSB Low Box Squat (2-3” below depth) 3 3 reps with 80% of heaviest
Exercise Sets Reps 1 DL with Band in MB Powercenter PR Platform/Stacked Band Deadlifts Short mini band on Front Hook + Short mini band on lowest pegs 3RM 2 Close Stance **SSB Low Box Squat (2-3” below depth) **Close Stance: Hip width or closer 4 6 reps AHAP 3 45
Begin March 13, 2023 This block will build off of the Raw Building Block 1A, and incorporate Maximum Effort exercises on Day 1 and Day 2. These days will not have an RPE assigned on the first exercise. Maximum Effort means what it sounds like it means, so all of these will be an RPE
This block will incorporate Maximum Effort exercises on Day 1 and Day 2. These days will not have an RPE assigned on the first exercise. Maximum Effort means what it sounds like it means, so all of these will be an RPE 10 if that helps you understand how hard you need to work. We
This is a 14 week Meet prep block for the RPS Boston’s Strongest Full Power meet on November 12, 2022. The meet occurs on Week 13 of the program! It can be used by all RAW lifters for any meet as well. Be sure and adjust your training calendar and make sure that you set
Meet date: October 9 & 10, 2021 This block is set to prep you for the 2021 RPS Power Challenge (or any other meet in 20 weeks). It consists of two ten week blocks. Block 1A is laying the base for the final met prep in Block 1B. Your meet occurs on week 19 of
TPSMPL 2021 16 Week Conjugate Multi Ply Meet Prep Program This Conjugate Multi Ply Powerlifting block will prep you perfectly for your next meet. It is not recommended for beginners. The meet will occur on Week 15 of the 16-week block. That is Week 14 of Block 1B. If you are a single ply lifter,
