9 week bench program

Spread across the three lifts, this can result in a sizeable…. Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up. Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program.

Update: Spreadsheet now rounds weights to the nearest 5 lb or 2. This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet.

The differences between the 9 week and 12 week peaking cycles can be seen below: [Read more…]. Developed by Fred Hatfield aka Dr. Squat , this 9 week peaking program is based on two workouts per week: one heavy, one light. Home » Programs » 9 Week Programs.

Don't see the program spreadsheet you're looking for? September 21, Edit : Added v2. Description from The Strength Athlete : We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift.

We utilize multiple rep ranges to ensure maximum strength and hypertrophy. For bench press , we include regular exposure to pressing to allow for accelerated rates of progress.

Athletes will handle horizontal pressing four times a week with access to singles starting on week 1. For deadlift, we have a fantastic balance of competition work with paused work, designed to teach technique and bracing and ultimately improve positioning.

This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version. There is also a 20 week version available. Powerlifting Academy 16 Week Program Overview 3x weekly training Competition lifts are the primary focus, but the following variations are also used: Squat Pause….

Edit: Updated to support lb or kg rounding. As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. The differences between the 9 week and…. Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week counting Romanian deadlifts.