This three week cycle of powerlifting workouts is written by Christopher Duffin of Elite Performance Center and Top 10 Fitness Blog Kabuki Warrior, based on the methodology and philosophy of Mark Bell of the Super Training Gym:

 

Based on the articles and conversations with Mark Bell I will provide a sample of what a training program may look like over a 3 week period.  Now understand that the whole point of this training concept is an ever-changing workout program that falls within constructs of the principals defined by this system.  But to give you sample of what a 3 week period could look like the following workouts will be posted. 

 

Note: At Elite Performance Center we follow a nearly identical methodology with some minor deviations.

 

Week 1 will be an Underloading week followed by 2 weeks of Max Effort training.

 

Week 1 - Workout 2

Bench press (3 second eccentric, 2 second pause, 2 second contraction) work up to 5 rep max

Dumbbell shoulder press 3 sets x 12 reps
Overhead Tricep Extension (bands or cable) 4 sets x 12 reps
Face Pulls (Band, Cable, or Sled) 4 sets x 12 reps
 
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