Print this page or DOWNLOAD THIS AS WORD DOCUMENT

Photos are listed here or check back this week for new workout gallery of me and buddies working out and posing!

10 Week Power Lifting Cycle to Boost Strength Listed Below


 

Your current Back Squat Max = _____  use this number for these weekly exercises as listed in schedules below


back squat - RDL - Stepups - Lunge

 

70% of your Back Squat Max =_____   use this number for these weekly exercises as listed in schedules below

front squat

 

Your Bench Press Max = _____   use this number for these weekly exercises as listed in schedules below

bench press

80% of your Bench Press Max = _____   use this number for these weekly exercises as listed in schedules below

incline bench press - close grip

Your Deadlift Max = _____   use this number for these weekly exercises as listed in schedules below

deadlift - deadlift using 35's - block deadlift (uses two boxes under weights)


PHASE 1 - WEEK 1

MONDAY

Back Squat            8 x 50%_____  8 x 60% _____  5 x 70% _____  5 x 70% _____ 5 x 70% _____

Bench Press           8 x 50% _____  8 x 60% _____ 6 x 70% _____  6 x 70% _____  6 x 70% _____  6 x 70% _____

Deadlift 35's          8 x 50%_____  8 x 55%_____  6 x 60%_____  6 x 60%_____  6 x 60%_____ 

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             8 x 50%_____ 8 x 60% _____ 5 x 70% _____ 5 x 70% _____ 5 x 70% _____

Incline Bench          8 x 50%_____ 8 x 60% _____ 6 x 70% _____6 x 70% _____ 6 x 70% _____ 5 x 70% _____

Block Deadlift        8 x 60% _____ 8 x 70% _____ 6 x 75% _____ 6 x 75% _____ 6 x 75% _____

Hip Raise 10   Crunch 10  Side Crunch 10  Frog Crunch 10  Reverse Crunch 10  Toe Touch 10  Oblique Raise 10

 

FRIDAY

Back Squat            8 x 50%_____  8 x 60% _____  5 x 70% _____  5 x 70% _____ 5 x 70% _____

Bench Press           8 x 50% _____  8 x 60% _____ 6 x 70% _____  6 x 70% _____  6 x 70% _____  6 x 70% _____

Deadlift 35's          8 x 50%_____  8 x 55%_____  6 x 60%_____  6 x 60%_____  6 x 60%_____ 

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 1 - WEEK 2

MONDAY

Back Squat            8 x 55%_____  8 x 65% _____  5 x 75% _____  5 x 75% _____ 5 x 75% _____

Bench Press           8 x 55% _____  8 x 65% _____  6 x 75% _____  6 x 75% _____ 6 x 75% _____  6 x 75% _____

Deadlift 35's          8 x 55%_____  8 x 60%_____  6 x 65%_____  6 x 65%_____  6 x 65%_____ 

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             8 x 50%_____ 8 x 60% _____ 5 x 70% _____ 5 x 70% _____ 5 x 70% _____

Incline Bench          8 x 55% _____  8 x 65% _____  6 x 75% _____  6 x 75% _____ 6 x 75% _____  6 x 75% _____

Block Deadlift        8 x 65% _____ 8 x 75% _____ 6 x 80% _____ 6 x 80% _____ 6 x 80% _____

Hip Raise 15   Crunch 15  Side Crunch 15  Frog Crunch 15  Reverse Crunch 15  Toe Touch 15  Oblique Raise 15 

 

FRIDAY

Back Squat            8 x 55%_____  8 x 65% _____  5 x 75% _____  5 x 75% _____ 5 x 75% _____

Bench Press           8 x 55% _____  8 x 65% _____  6 x 75% _____  6 x 75% _____ 6 x 75% _____  6 x 75% _____

Deadlift 35's          8 x 55%_____  8 x 65%_____  5 x 75%_____  5 x 75%_____  5 x 75%_____ 

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 1 - WEEK 3

MONDAY

Back Squat            8 x 60%_____  8 x 70% _____  5 x 80% _____  5 x 80% _____ 5 x 80% _____

Bench Press           8 x 60% _____  8 x 70% _____ 6 x 80% _____  6 x 80% _____  6 x 80% _____  6 x 80% _____

Deadlift 35's          8 x 60%_____  8 x 65%_____  6 x 70%_____  6 x 70%_____  6 x 70%_____ 

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             8 x 60%_____ 8 x 70% _____ 5 x 80% _____ 5 x 80% _____ 5 x 80% _____

Incline Bench          8 x 60%_____ 8 x 70% _____ 6 x 80% _____6 x 80% _____ 6 x 80% _____ 5 x 80% _____

Block Deadlift        8 x 70% _____ 8 x 80% _____ 6 x 85% _____ 6 x 85% _____ 6 x 85% _____

Hip Raise 20  Crunch 20  Side Crunch 20  Frog Crunch 20  Reverse Crunch 20  Toe Touch 20  Oblique Raise 20 

 

FRIDAY

Back Squat            8 x 60%_____  8 x 70% _____  5 x 80% _____  5 x 80% _____ 5 x 80% _____

Bench Press           8 x 60% _____  8 x 70% _____ 6 x 80% _____  6 x 80% _____  6 x 80% _____  6 x 80% _____

Deadlift 35's          8 x 60%_____  8 x 70%_____  5 x 80%_____  5 x 80%_____  5 x 80%_____ 

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 1 - WEEK 4

MONDAY

Back Squat            6 x 60%_____  6 x 70% _____  4 x 80% _____  4 x 80% _____ 4 x 80% _____

Bench Press           6 x 60%_____  6 x 70% _____  4 x 80% _____  4 x 80% _____ 4 x 80% _____ 4 x 80% _____

Deadlift 35's          6 x 60%_____  6 x 65%_____  4 x 70%_____  4 x 70%_____  4 x 70%_____

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             6 x 60%_____  6 x 70% _____  4 x 80% _____  4 x 80% _____ 4 x 80% _____

Incline Bench          6 x 60%_____  6 x 70% _____  4 x 80% _____  4 x 80% _____ 4 x 80% _____ 4 x 80% _____

Block Deadlift        6 x 70% _____ 6 x 80% _____ 4 x 85% _____ 4 x 85% _____ 4 x 85% _____

Hip Raise 20   Crunch 20  Side Crunch 20  Frog Crunch 20  Reverse Crunch 20  Toe Touch 20  Oblique Raise 20 

 

FRIDAY

Back Squat            6 x 60%_____  6 x 70% _____  4 x 80% _____  4 x 80% _____ 4 x 80% _____

Bench Press           6 x 60%_____  6 x 70% _____  4 x 80% _____  4 x 80% _____ 4 x 80% _____ 4 x 80% _____

Deadlift 35's          6 x 60%_____  6 x 70%_____  4 x 80%_____  4 x 80%_____  4 x 80%_____ 

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 1 - WEEK 5

MONDAY

Back Squat            6 x 60%_____  6 x 70% _____  4 x 85% _____  4 x 85% _____ 4 x 85% _____

Bench Press           6 x 60% _____  6 x 70% _____ 4 x 85% _____  4 x 85% _____  4 x 85% _____ 4 x 85% _____

Deadlift 35's          6 x 60%_____  6 x 65%_____  4 x 75%_____  4 x 75%_____  4 x 75%_____ 

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             6 x 60%_____  6 x 70% _____  4 x 85% _____  4 x 85% _____ 4 x 85% _____

Incline Bench          6 x 60% _____  6 x 70% _____ 4 x 85% _____  4 x 85% _____  4 x 85% _____ 4 x 85% _____

Block Deadlift        6 x 70% _____ 6 x 80% _____ 4 x 90% _____ 4 x 90% _____ 4 x 90% _____

Hip Raise 25  Crunch 25  Side Crunch 25  Frog Crunch 25  Reverse Crunch 25  Toe Touch 25  Oblique Raise 25 

 

FRIDAY

Back Squat            6 x 60%_____  6 x 70% _____  4 x 85% _____  4 x 85% _____ 4 x 85% _____

Bench Press           6 x 60% _____  6 x 70% _____ 4 x 85% _____  4 x 85% _____  4 x 85% _____ 4 x 85% _____

Deadlift 35's          6 x 60%_____  6 x 70%_____  4 x 85% _____  4 x 85% _____  4 x 85% _____

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 2 - WEEK 6

MONDAY

Back Squat            5 x 60%_____  3 x 70% _____  3 x 80% _____  3 x 85% _____ 3 x 90% _____

Bench Press           5 x 60% _____  3 x 70% _____ 3 x 80% _____  3 x 85% _____ 3 x 90% _____ 3 x 90% _____

Deadlift 35's          5 x 60%_____  3 x 65%_____  3 x 75%_____  3 x 80%_____  3 x 85%_____ 

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             5 x 60%_____  3 x 70% _____  3 x 80% _____  3 x 85% _____ 3 x 90% _____

Incline Bench          5 x 60% _____  3 x 70% _____ 3 x 80% _____  3 x 85% _____ 3 x 90% _____ 3 x 90% _____

Block Deadlift        5 x 70% _____ 3 x 80% _____ 3 x 90% _____ 3 x 95% _____ 3 x 95% _____

Hip Raise 25   Crunch 25  Side Crunch 25  Frog Crunch 25  Reverse Crunch 25  Toe Touch 25  Oblique Raise 25 

 

FRIDAY

Back Squat            5 x 60%_____  3 x 70% _____  3 x 85% _____  3 x 85% _____ 3 x 85% _____

Bench Press           5 x 60% _____  3 x 70% _____ 3 x 85% _____  3 x 85% _____  3 x 85% _____ 3 x 85% _____

Deadlift 35's          5 x 60%_____  3 x 70%_____  3 x 85% _____  3 x 85% _____  3 x 85% _____

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 2 - WEEK 7

MONDAY

Back Squat            3 x 65%_____  3 x 75% _____  3 x 85% _____  3 x 90% _____ 3 x 95% _____

Bench Press           5 x 65% _____  5 x 75% _____ 5 x 80% _____  5 x 85% _____

Deadlift 35's          3 x 70%_____  1 x 85%_____  1 x 95%_____

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             5 x 60%_____  3 x 70% _____  3 x 80% _____  3 x 85% _____ 3 x 90% _____

Incline Bench          3 x 60% _____  1 x 80% _____ 1 x 90% _____  1 x 95% _____

Block Deadlift        3 x 75% _____ 3 x 85% _____ 3 x 95% _____

Hip Raise 30   Crunch 30  Side Crunch 30  Frog Crunch 30  Reverse Crunch 30  Toe Touch 30  Oblique Raise 30

 

FRIDAY

Back Squat            3 x 60%_____  3 x 70% _____  1 x 85% _____  1 x 100% _____

Bench Press           5 x 65% _____  5 x 70% _____ 5 x 80% _____  5 x 85% _____ 

Deadlift 35's          3 x 70%_____  3 x 80%_____  3 x 90% _____ 

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 2 - WEEK 8

MONDAY

Back Squat            3 x 65%_____  3 x 75% _____  3 x 85% _____  3 x 90% _____ 3 x 95% _____

Bench Press           5 x 70% _____  5 x 80% _____ 5 x 85% _____  5 x 85% _____

Deadlift 35's          3 x 70%_____  1 x 85%_____  1 x 100%_____

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             5 x 60%_____  3 x 70% _____  3 x 80% _____  3 x 85% _____ 3 x 90% _____

Incline Bench          3 x 60% _____  1 x 80% _____ 1 x 90% _____  1 x 100% _____

Block Deadlift        3 x 80% _____ 3 x 90% _____ 3 x 100% _____

Hip Raise 30   Crunch 30  Side Crunch 30  Frog Crunch 30  Reverse Crunch 30  Toe Touch 30  Oblique Raise 30

 

FRIDAY

Back Squat            3 x 60%_____  3 x 70% _____  1 x 85% _____  1 x 100% _____

Bench Press           5 x 65% _____  5 x 70% _____ 5 x 80% _____  5 x 85% _____ 

Deadlift 35's          3 x 75%_____  3 x 85%_____  3 x 95% _____ 

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 2 - WEEK 9

MONDAY

Back Squat            3 x 65%_____  3 x 75% _____  3 x 85% _____  3 x 90% _____ 3 x 95% _____

Bench Press           5 x 70% _____  5 x 80% _____ 5 x 85% _____  5 x 85% _____

Deadlift 35's          3 x 70%_____  1 x 85%_____  1 x 100%_____

Ab Machine 5 x 5  Plate Extension 5 x 5  Hang Leg Raises 5 x 5

 

WEDNESDAY

Front Squat             5 x 60%_____  3 x 70% _____  3 x 80% _____  3 x 85% _____ 3 x 90% _____

Incline Bench          3 x 60% _____  1 x 80% _____ 1 x 90% _____  1 x 100% _____

Block Deadlift        3 x 80% _____ 3 x 90% _____ 3 x 100% _____

Hip Raise 30   Crunch 30  Side Crunch 30  Frog Crunch 30  Reverse Crunch 30  Toe Touch 30  Oblique Raise 30

 

FRIDAY

Back Squat            3 x 60%_____  3 x 70% _____  1 x 85% _____  1 x 100% _____

Bench Press           5 x 65% _____  5 x 70% _____ 5 x 80% _____  5 x 85% _____ 

Deadlift 35's          3 x 75%_____  3 x 85%_____  3 x 95% _____ 

Roll Out 5 x 5  Woodchop 5 x 5   45 Plate Crunch 5 x 5


PHASE 2 - WEEK 10

MONDAY

Back Squat            10 x 50%_____  10 x 55% _____  10 x 60% _____  10 x 60%

Bench Press           10 x 20% _____  10 x 20% _____ 10 x 20% _____  10 x 20% _____

DB Military Press     10x  10x  10x  10x

Tricep Pushdown       10x  10x  10x  10x

 

WEDNESDAY

Hang Clean     5x  5x  5x  5x 

Push Press      5x  5x  5x  5x 

Clean Pull       5x  5x  5x  5x 

Stepup             5x  5x  5x  5x 

Glute/Ham Raise    6x  6x  6x  6x

 

FRIDAY

Lunge            5 x 25% _____ 5 x 25% _____ 5 x 25% _____ 5 x 25% _____

RDL              5 x 25% _____ 5 x 25% _____ 5 x 25% _____ 5 x 25% _____

Close Grip Bench    10 x 50%_____ 10 x 55%_____ 10 x 60%_____ 10 x 60%_____

Latpull    (3 sets)


REST TILL TUESDAY THEN CHECK YOUR ONE REP MAXIMUM TO GET NEW MAX PERCENTAGES