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But this article is titled ‘Basic Powerlifting Cycle’, thus we’re going to keep things as simple as possible. Conjugate : The idea behind conjugate periodization is that you are hitting the three main exercises (bench, deadlift, and squat) from as many different angles as possible. Constantly changing the exercise slightly. One week you are performing a flat bench press with medium grip, the next week you are performing a close grip incline bench press. Each microcycle would be different. Linear : The exercises stay the same in each microcycle, but you would look to increase the intensity either through increasing the reps or through increasing the load. The volume can also increase. Undulating : The exercises stay the same in each microcycle, but the reps and load are constantly changing in each session. However, the overall volume would stay the same. If you’re looking to peak for a competition, then you’ll need your program to be at least linear , otherwise your ability to lift heavier weights will not be enhanced. Perhaps the most underrated part of a basic powerlifting cycle is the pre-competition week, with many amateur lifters making the mistake of treating it like a regular week. If you continue to increase intensity during the last couple of weeks before a competition you will fail to perform your best at that competition. With about four weeks to go before your competition you want to be peaking in terms of intensity. The next week you want to reduce volume by halving the number of sets performed per exercise, but you can maintain or even increase the resistance used. Thus lifting a heavier weight but for half the reps. With two weeks to go you’ll want to reduce the resistance, reduce the volume, and cut down on the number of exercises you perform (concentrating on the main exercises). Then in the final week you want to cut down on the resistance even more so that it is half what you were lifting in the previous week. This will help you to reduce fatigue as much as possible without impacting your fitness or preparedness for the competition. Muscle & Brawn Basic Powerlifting Program. The following program is tailored to simply help you increase your strength, not a specific guide to use when leading up to a competition, max-drol 50 mg oral steroids anadrol, oxy. Squats ‘ CYCLE Speed Squats ‘ 8 sets x 2 reps Good Mornings ‘ 3 sets Stiff Leg Deadlifts ‘ 3 sets Abs ‘ 2 sets. Bench Press ‘ CYCLE Overhead BB Press ‘ 3 sets Closegrip Bench Press ‘ 2 sets T-Bar Rows ‘ 3 sets. Deadlift ‘ CYCLE Speed Deadlifts ‘ 8 sets x 2 reps Good Mornings ‘ 3 sets Romanian Deadlifts ‘ 3 sets Abs ‘ 2 sets. Speed Bench Press ‘ 8 sets x 3 reps 2-Board Press ‘ 3 sets Overhead DB Press ‘ 3 sets Triceps Extension ‘ 2 sets T-Bar Rows ‘ 3 sets. Week 1: 50 60 70 = 5 sets Week 2: 55 65 75 = 6 sets Week 3: 60 70 80 = 7 sets Week 4: 55 65 75 = 6 sets Week 5: 60 70 80 = 7 sets Week 6: 65 75 85 = 8 sets Week 7: 60 70 80 = 7 sets Week 8: 65 75 85 = 8 sets Week 9: 70 80 90 = 8 sets Week 10: 65 75 85 = 8 sets Week 11: 70 80 90 = 8 sets Week 12: 75 85 95 = 9 sets.
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