6-Week Cycle for the Powerlifter in Limbo Land

TAGS: Chris Janek, program, powerlifting

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First meet in the books? Come with me. Feeling down because you didn’t do as well as you hoped? Come with me. This easy to follow, but super challenging six-week cycle is for the “in-between” powerlifter (the powerlifter who doesn’t know what the future holds for them competing wise and/or is living the #dadbod or #busymom life).

This has been used and works. The best thing about it is you can do minimal training outside of the single day set aside. This single day is tough. It covers all three main lifts in a powerlifting meet (squat, bench press, and deadlift).


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Please take note: IT IS VERY IMPORTANT IF YOU JUST COMPETED IN A POWERLIFTING MEET TO TAKE 5-7 DAYS OFF. THIS IS FOR REST, RECOVERY AND TO SEE IF ANY HIDDEN INJURIES ARE PRESENT!

We just wrapped up the six-week cycle. A couple of our lifters didn’t do as well as they hoped at this recent meet. One lifter was even so frustrated that he was ready to hang it up. As most know, powerlifting is a long haul and needs to be done year after year with a great plan in place.

Give this a try if you are in “limbo land” and still feeling out the sport of powerlifting.

Week 1

Warm-up 5:00/10:00 minutes — Mobility 3:00/5:00 minutes

LIFT

  1. Squat (competition style) — 5x10 at 65%. Rest 1:15 minutes between sets.
  2. Bench press (competition style) — 5x10 at 65%. Rest 1:15 minutes between sets.
  3. Deadlift (competition style) — 5x10 at 65%. Rest 1:15 minutes between sets.
  4. Lat-pulldowns — 5x10. Build up heavier every set. 1:00 minute rest between sets.
  5. GHR — 5x10. (body weight) 5x10. 1:00 minute rest between sets.
  6. Stretch — (choice, troubled areas)

 

WEEK 2

Warm-up 5:00/10:00 minutes — Mobility 3:00/5:00 minutes

LIFT

  1. Squat (competition style) — 5x8 at 70%. Rest 1:20 minutes between sets.
  2. Bench press (competition style) — 5x8 at 70%. Rest 1:20 minutes between sets.
  3. Deadlift (competition style) — 5x8 at 70%. Rest 1:20 minutes between sets.
  4. Lat-pulldowns — 5x8. Build up heavier every set, heavier than last week every set. 1:00 minute rest between sets.
  5. GHR — 5x8. (body weight, add bands if needed) 1:00 minute rest between sets.
  6. Stretch — (choice, troubled areas)

 

WEEK 3

Warm-up 5:00/10:00 minutes — Mobility 3:00/5:00 minutes

LIFT

  1. Squat (competition style) — 5x6 at 75%. Rest 1:25 minutes between sets.
  2. Bench press (competition style) — 5x6 at 75%. Rest 1:25 minutes between sets.
  3. Deadlift (competition style) — 5x6 at 75%. Rest 1:25 minutes between sets.
  4. Lat-pulldowns — 5x6. Build up heavier every set, heavier than last week every set. 1:00 minute rest between sets.
  5. GHR — 5x6. (Body weight, add bands if needed) 1:00 minute rest between sets.
  6. Stretch — (choice, troubled areas)

 

WEEK 4

Warm up 5:00/10:00minutes — Mobility 3:00/5:00 minutes

LIFT

  1. Squat (competition style) 5x4 at 80%. Rest 2:00 minutes between sets.
  2. Bench press (competition style) 5x4 at 80%. Rest 2:00 minutes between sets.
  3. Deadlift (competition style) 5x4 at 80%. Rest 2:00 minutes between sets.
  4. Lat-pulldowns — 5x4 Build up heavier every set, heavier than last week every set. 1:00 minute rest between sets.
  5. GHR — 5x4 (body weight, add bands if needed) 1:00 minutes rest between sets.
  6. Stretch — (choice, troubled areas)

 

WEEK 5

Warm-up 5:00/10:00 minutes — Mobility 3:00/5:00 minutes

LIFT

  1. Squat (Competition style) — 5x2 at 90%. Rest 3:00 minutes between sets.
  2. Bench presss (Competition style) — 5x2 at 90%. Rest 3:00 minutes rest between sets.
  3. Deadlift (Competition style) — 5x2 at 90%. Rest 3:00 minutes between sets.
  4. Lat-pulldowns — 5x3 Build up heavier every set, heavier than last week every set. 1:00 minute rest between sets.
  5. GHR — 5x3 (body weight, add bands if needed) 1:00 minute rest between sets.
  6. Stretch — (choice, troubled areas)

 

WEEK 6 (TEST WEEK)

Warm-up 5:00/10:00 minutes — Mobility 3:00/5:00 minutes

LIFT

  1. Squat (competition style and commands) — WORK UP TO A NEW PR!
  2. Bench press (competition style and commands) — WORK UP TO A NEW PR!
  3. Deadlift (competition style and commands) — WORK UP TO A NEW PR!
  4. Lat-pulldowns — 5x2 Build up heavier every set, heavier than last week every set. 1:00 minute rest between sets.
  5. GHR — 5x2 Body weight+add bands if needed) 1:00 minute rest between sets.
  6. Stretch — (choice, troubled areas)

It should be noted that on almost every week with the last set on every exercise, we performed an AMRAP. Week one and two have such a tough day with very short rest we didn’t attempt AMRAP those days or weeks.


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Troubleshooting? Here are some things we did.

  • Reset 1RMs to your meet results even if they are lower than your previous 1RMs from training. It may hurt the ego at first, but this is absolutely key in rebuilding confidence after a disappointing meet day.
  • The high number of reps in each of the main lifts during this cycle presents a great opportunity to experiment with different form and equipment tweaks that you may have been considering.
  • Make sure to eat A LOT and sleep as much as you can during the week to recover. As stated before, this is similar to doing a meet every week.
  • If you are not to beat up and recovery is not an issue you can do some extra light stuff/movements.

Give this a shot and please send me some feedback: message below, email tankstrainingfacility@yahoo.com, or tag/DM me on my social media platforms (Instagram, Facebook or Twitter).

Good luck and here is to A STRONGER YOU!

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