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 3 – Workout 4
Barbell Bench Press against Mini Bands – Use 55% of max bench (including band resistance) 8 sets x 3 reps w/30 seconds rest between sets
Seated V-Grip Cable Rows – 3 sets x 12 reps
Rear Delt Flys – 4 sets x 12 Reps
Overhead Tricep Extension (use Sled for Concentric only) – 3 sets 25 reps
To learn more about Mark Bell read our feature interview: