Week 5
Exercise Sets Reps 1 Box Squat RPE 9/75% 5 5 2 Snatch Grip RDL 3RM 3 Reverse Alternate Lunge 4 8 each leg 4 Tempo Seated Band Good Morning 3 count down / 3 count up 3 12 5 HFBR 1 with weight + Ab Wheel 4 10 10
Week 4
Exercise Sets Reps 1 Box Squat RPE 8/70% 5 5 2 Snatch Grip RDL 6RM 3 Reverse Alternate Lunge 3 8 each leg 4 Tempo Seated Band Good Morning 5 count / 5 count up 3 8 5 HFBR 1 with weight + Ab Wheel 4 8
Week 3
Exercise Sets Reps 1 1/1000 Pause Squat RPE 8/75% 5 3 2 Koklyaev Deadlift 8RM 3 Step Ups1 3 12 each leg 4 Band Pullthrough 2 3 1 short of failure 5 Banded Twists 4 15-20 each side slow and controlled Notes: 1. Step Ups: Pyramid up in weight so you
Coronavirus At Home Block 2
This training block picks up where Block 1 left off. Sadly, we are still locked out from gyms all over the country. You can still make progress at home using this! It will be centered around barbell movements to accommodate for those who don’t have as much equipment at home that you would normally have
Post Covid Lockdown Block
Programming in this block will be a little different than the usual. We will use an RPE scale that is unlike our others. When returning from an extended layoff from strength training it is crucial that you take your time and allow your body to adapt all over again to the training stimulus and requirements.
Coronavirus At Home Block
This training block is designed to get you through the Corona Virus pandemic if you have home gym access. It will be centered around barbell movements to accommodate for those who don’t have as much equipment that you would normally have access to. When you choose Accessory work, if you have more equipment than a
Intermediate/Advanced Raw Powerlifting Meet Prep Block
Welcome to the Intermediate/Advanced Raw Meet Prep Block. This is a 16 week block with your meet occurring on Week 3 of Block 2B. That is 15 weeks into the entire block. For best results on when to begin this, either check YOUR calendar, or post a question in the Powerlifting Forum. You will see
Beginner 13 Week Meet Prep Program
This 13 week peaking block for Equipped Powerlifting can be used for single or multi ply lifters. The block is set to peak you for a meet on Week 12. This block is perfect for beginner equipped lifters, and has been used very successfully with our lifters. This block can be used as a stand
Laura Phelps Powerlifting Movement Seminar Part 5: Lower Body Assistance
In Part 5 of the Laura Phelps Powerlifting Movement seminar she covers lower body assistance. Music courtesy of the Bruisers
Laura Phelps Powerlifting Movement Seminar Part 4: The Deadlift
In Part 4 of the Laura Phelps Powerlifting Movement seminar she covers the Deadlift. Laura will teach you everything you need to know about how to Deadlift including: How to do them Max Effort Work Dynamic Work Technique Much more Music courtesy of the Bruisers