World Powerlifting
Monthly training plan #1 of Candidates to Master of Sport*
and Masters of Sport* in preparation period. By Boris Sheiko.
Addition: 70% 3x2 - where 3- reps; 2x-sets.
* - See at the bottom
1 week
1 day (monday)
1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х5(29)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6(33)
3.Chest muscles
(dumbbells flies or presses) 10Х5
4.Squat 50% 5Х1,60% 5Х1,70% 4Х5.(30)
5.Abs 10Х3
Total: 92 lifts
3 day (wednesday)
1.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29)
2.Bench Press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,
80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1,
60% 8Х1,50% 10Х1.(63)
3.Chest muscles 10Х5
4.Deadlift up to knees 50% 4Х1,60% 4Х1,70% 4Х5.(28)
5.Goodmornings (standing) 5Х5.
Total: 120 lifts
5 days (friday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5(30)
2.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6(33)
3.Bench Press 55% 5Х1,65% 4Х1,75% 3Х5.(24)
4.Chest muscles 10Х5.
5.Abs 10Х3.
Total: 87 lifts
6 day (saturday)
1.Deadlift standing on boxes 50% 3Х2,60% 2Х4.(14)
2.Incline Bench press 4Х6.
3.Deeps (with weights) 6Х5.
4.Deadlift off boxes 60% 4Х1,70% 4Х2.80% 3Х2,90% 2Х4(26)
5.Goodmornings (seating) 5Х5
Total: 40 lifts
Total for the week: 339 lifts
All percents are to be taken off your best contest or workout results.
2 week
1 day (monday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х3,
85% 2Х3.(30)
2.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5(30)
3.Bench Press 55% 4Х1,65% 4Х2,75% 4Х4.(28)
4.Chest muscles 10Х5.
5.Abs 10Х3.
Total: 88 lifts
3 day (wednesday)
1.Deadlift standing on boxes 50% 3Х1,60% 3Х2,65% 2Х4(17)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х3,
75% 3Х2,70% 4Х1,60% 6Х1,50% 8Х1(45)
3.Chest muscles 10Х5.
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29)
5.Goodmornings (standing) 5Х5.
Total: 91 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5(30)
2.Bench Press 55% 5Х1,65% 4Х1,75% 3Х5(24)
3.Chest muscles 10Х5.
4.Squat 50% 5Х1,60% 5Х1,70% 4Х4.(26)
5.Abs 10Х3.
Total: 84 lifts
6 day (saturday)
1.Press behind the neck 5Х5.
2.Incline bench press 4Х6.
3.Deeps 8Х5.
4.Deadlift up to knees 50% 4Х1,60% 4Х1,70% 3Х2,75% 2Х5(24)
5.Goodmornings (seating) 5Х5.
Total: 24 lifts
Total for the week: 287 lifts
3 week
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5(30)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6(33)
3.Chest muscles 10Х5.
4.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)
5.Abs 10Х3.
Total: 98 lifts
3 day (wednesday)
1.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5(29)
2.Bench Press 50% 8Х1,55% 7Х1,60% 6Х1,65% 5Х1,
70% 4Х1,75% 3Х2,80% 2Х2,85% 1Х2,
80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1,
60% 8Х1,55% 10Х1,50% 12Х1 (92)
3.Chest muscles 10Х5.
4.Deadlift up to knees 50% 4Х1,60% 4Х1,70% 4Х5.(28)
5.Goodmornings (seating) 5Х5
Total: 149 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х3,
85% 2Х3.(30)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6(33)
3.Chest muscles 10Х5.
4.Squat 50% 6Х1,60% 6Х1,65% 6х4.(36)
5.Deeps 6Х6.
6.Abs 10Х3.
Total: 99 lifts
6 day (saturday)
1.Deadlift standing 50% 3Х1,60% 3Х2,65% 3Х4(21)
2.Bench Press 50% 6Х1,60% 6Х1,65% 6Х5.(42)
3.Triceps 10Х5.
4.Deadlift off boxes 60% 4Х1,70% 4Х2,80% 4Х2,85% 4Х4(36)
5.Goodmornings (standing) 5Х5.
Total: 99 lifts
Total for the week: 445 lifts
4 week
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7(36)
2.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 3Х2,
85% 2Х3,80% 3Х2.(33)
3.Deeps 6Х5.
4.Chest muscles 10Х5.
5.Abs 10Х3.
Total: 69 lifts
3 day (wednesday)
1.Deadlift standing on boxes 50% 3Х1,60% 3Х2,70% 2Х4(17)
2.Bench Press 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5(40)
3.Chest muscles 10Х5.
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х3,85% 2Х3(29)
5.Goodmornings (standing) 5Х5.
Total: 86 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х3,
85% 2Х3.(30)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6(33)
3.Deeps 6Х5.
4.Chest muscles 10Х5.
5.Squat 55% 4Х1,65% 3Х1,75% 3Х5.(22)
6.Abs 10Х5.
Total: 85 lifts
6 day (saturday)
1.Deadlift up to knees 50% 4Х1,60% 4Х1,70% 3Х2,80% 2Х4(22)
2.Press behind the neck 5Х5.
3.Incline bench press 4Х6.
4.Deadlift off boxes 60% 4Х1,70% 4Х1,80% 3Х2,90% 3Х4(26)
5.Goodmornings (seating) 5Х5.
Total: 48 lifts
Total for the week: 288 lifts
A schedule of monthly volume in lifts during week's cycle
Excersise 1 week 2 week 3 week 4 week Total for the month
Squat 92 86 173 88 439
Presses 150 127 158 106 541
Deadlifts 97 70 114 94 375
Total for the week 339 283 445 288 1355
Other 264 299 296 359 1218
Goodmornings 50 50 50 50 200
Total for the week 653 632 791 697 2773
Number of workouts 4 4 4 4 16
Added by Webmaster
* Approximate Qualification Table in Powerlifting (former USSR, present CIS countries) for Men.
Was fixed during Soviet era for all areas of USSR. At present time can vary depending on country.
MSIC – Master of Sport of International Class;
MS – Master of Sport;
CMS - Candidate to Master of Sport.
There are also more next levels such as 1, 2, 3, 1 junior’s, 2 junior’s.
And the highest level that is not listed – Honorable Master of Sport. A lifter that won the highest powerlifting competition, such as Worlds or World Games, 2-3 times, and 3-5 times – Regional competition (Europe, Asia, etc.) Also depending on country.
W/C | MSIC | MS | CMS |
52 | 480 | 440 | 402.5 |
56 | 515 | 475 | 425 |
60 | 565 | 525 | 475 |
67.5 | 630 | 570 | 520 |
75 | 692.5 | 620 | 565 |
82.5 | 745 | 660 | 602.5 |
90 | 785 | 692.5 | 630 |
100 | 820 | 727.5 | 660 |
110 | 855 | 747.5 | 690 |
125 | 880 | 767.5 | 715 |
125+ | 915 | 787.5 | 727.5 |
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