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Phase 1 Program 1 Strength System Online Powerlifting Microsoft Excel

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169 views1 page

Phase 1 Program 1 Strength System Online Powerlifting Microsoft Excel

Uploaded by

aklsdean2
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
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BODYWEIGHT (KGS) 87.

0
WILL YOU BE USING WRAPS? No
PLEASE NOTE: ONLY FILL OUT THE YELLOW BOXES. BE
GENDER Male
CAREFUL NOT TO ADJUST THE CELLS IN THE
WILL YOU BE DEADLIFTING WITH A SUMO OR PHASES. IF THE WEIGHTS YOU ARE LIFTING ARE TOO
CONVENTIONAL STANCE?
Sumo
HEAVY, REDUCE THE WEIGHT, REMEMBER -
LOW BAR BACK SQUAT 5RM (KGS) 180.0 A
TECHNIQUE IS EVERYTHING.
SUMO DEADLIFT 5RM (KGS) 195.0 A

COMPETITION PAUSED BENCH PRESS 5RM


112.5 A

(KGS)

PHASE 1
Day 1 - Squat

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

A High Bar Back Squat 4 5 5 Minutes 152.5 155.0 157.5 160.0

B1 Paused Low Bar Back Squat 4 3 2-3 Minutes 155.0 157.5 160.0 162.5

B2 Lying Hamstring Curl 4 8 2-3 Minutes

C Seated Calf Raise 3 15 90 Seconds

Day 2 - Light Competition Bench Press

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

A1 Mid Grip Spotto Press - Feet Up 4 5 2-3 Minutes 82.5 85.0 87.5 90.0

A2 Band Assisted Chin Ups - Neutral Grip 4 5 2-3 Minutes

B1 Low Incline Dumbbell Pause Press - 15º 5 8 2-3 Minutes

B2 Seated Cable Row - Pronated Grip 5 8 2-3 Minutes

C Dumbbell External Rotation 3 12 (each arm) 90 Seconds

Day 3 - Deadlift

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

A Sumo Deadlift 4 5 5 Minutes 187.5 190.0 192.5 195.0

B 45 Back Extension 3 15 2-3 Minutes

C Single Leg Standing Calf Raise 3 15 (each leg) 90 Seconds

Day 4 - Heavy Competition Bench Press

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

A1 Competition Bench Press - Paused 4 5 2-3 Minutes 105.0 107.5 110.0 112.5

A2 Lat Pull Down - Comp Grip 4 5 2-3 Minutes

B1 Seated Dumbbell Shoulder Press 5 8 2-3 Minutes

B2 One Arm Row 5 8 (each arm) 2-3 Minutes

C Cable External Rotation - Elbow Low 3 12 (each arm) 90 Seconds


DISCLAIMER: The information provided in this program has been written by AUSTRALIAN STRENGTH COACH. The information within is for educational and
informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions.
We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any
pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the
information included in the Strength System Online Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be
physical, mental or emotional, seek medical attention immediately. You agree that by following the Strength System Online Load Calculator, you do so entirely at
your own risk.
All content included in this “Strength System Online Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any
other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Australian Strength Coach.

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