Training for a Powerlifting Competition
How this strength session works
Front squats are to build up quad strength as well as thoracic stability both of which should benefit my competition low bar squats.
I then train competition paused bench presses and follow it with longer paused work to help strengthen my lockout by reducing the strength of the chest due to the long pause.
Finally, I finish with biceps for that Friday afternoon party pump!
My current Friday training session
Front squats
| Intensity | Sets and Reps | Weight |
|---|---|---|
| Warm Up | 1 x 5 | 70kg |
| Warm Up | 1 x 3 | 120kg |
| Warm Up | 1 x 1 | 155kg |
| Warm Up | 1 x 1 | 175kg |
| Working Weight | 3 x 3 | 195kg |
Competition paused bench presses
| Intensity | Sets and Reps | Weight |
|---|---|---|
| Warm Up | 1 x 3 | 70kg |
| Warm Up | 1 x 1 | 100kg |
| Warm Up | 1 x 1 | 120kg |
| Warm Up | 1 x 1 | 130kg |
| Working Weight | 3 x 5 | 140kg |
Two count paused bench presses
| Intensity | Sets and Reps | Weight |
|---|---|---|
| Warm Up | 1 x 5 | 100kg |
| Warm Up | 1 x 5 | 110kg |
| Working Weight | 4 x 8 | 120kg |
Dumbbell bicep curls
| Intensity | Sets and Reps | Weight |
|---|---|---|
| Warm Up | 1 x 10 | 15kg |
| Warm Up | 1 x 10 | 20kg |
| Working Weight | 5 x 10 | 25kg |
This workout should help to build up strength and stability.
Be sure to check out Bulk's recommended supplements for Weight Training.
Dave Napper is a world record breaking personal trainer, nutritionist, powerlifter and business owner.
He is the owner-operator of Brisbane North Barbell, helping to train the next generation of powerlifters and strongmen.
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