Power lifters
Since the days following the carb-up are when individuals are typically strongest, it makes
sense to put the power training days there. Possibly, the performance of a short tension workout
(with higher reps) on Friday before the carb-up may allow a slight increase in muscle mass to
support the next cycle of power training.
If muscle gain is not desired (for example, individuals close to the top of their weight class),
performance of a high rep depletion workout or assistance exercises should be performed on
Friday instead. A sample workout cycle appears in tables 2 through 4.
The inclusion of light squats and deadlifts is so that the movement pattern can be trained.
Alternately, the light movement of the week can be trained on Friday prior to the carb-up.
Sets/reps for the power lifts are typically cycled throughout a training period as indicated by the
and no repetition guidelines are given in the following workouts. The example given in chapter 26
for undulating periodization gives a basic set/rep protocol for reaching a new 1RM. Typically,
assistance exercises are worked for slightly higher reps, 6-8 or more. Assistance exercises should
be chosen to improve the weak point of a given power movement (i.e. lockout problems on bench
would require more triceps work, heavy partials in the rack or isometrics).
Table 2: Sample Monday workout: Squats and support exercises OR
deadlifts and support exercises alternating week to weekWeek 1: Sample Squat workout
Exercise Sets Reps Rest
Squat a a 3-5’
Leg curl 3 6-8 2’
Calf raise 3 12-15 2’
Weighted crunch 3 8-10 2’
Cable row 2 6-8 2’
Barbell curl 2 6-8 2’
Light deadlifts 1 b
OR Stiff legged DL 1 6-8Week 2: Sample Deadlift workout
Exercise Sets Reps Rest
Deadlift a a 3-5’
Undergrip pulldown 3 6-8 2’
Shrug 3 6-8 2’
Low back 3 8-10 2’
Extension 2 12-15 2’
Grip work Varies but 2-4 sets of 40-70 seconds each are recommended.
Light squat 1 ba. Sets and reps are typically varied throughout the training cycle
b. Weight would be 80-85% of the previous weeks work weight for the same reps