Powerlifter's Training Routine: Squats, Bench Press, Deadlifts, and More

Table of Contents:

1. Introduction
2. Day 1: Safety Bar Squats
3. Day 1: Three Count Pause Bench
4. Day 2: Bench Press with Feet Up
5. Day 2: Good Mornings
6. Day 3: Paws Below the Shin Deadlifts
7. Day 3: Breaking in the Vivo Barefoot Shoes
8. Day 4: Competition Bench Press
9. Day 4: Tempo Squat Work
10. Day 5: Bench Press and Trap Bar Deadlifts
11. Conclusion

Introduction

In this article, we'll be taking a look at a week of training for a powerlifter, focusing on the exercises, sets, and reps performed each day. We'll dive into the nuances of each training session and discuss the equipment used. From squats to bench press, deadlifts to tempo work, there's a lot to cover in this comprehensive look at a powerlifter's training routine.

Day 1: Safety Bar Squats

On the first day of the training week, our powerlifter starts with a challenging set of safety bar squats. We'll discuss the weight, reps, and rate of perceived exertion (RPE) for this exercise. Additionally, we'll explore the benefits and variations of safety bar squats and why they are a staple in powerlifting workouts.

Day 1: Three Count Pause Bench

Moving on to the bench press, our powerlifter incorporates a three count pause into their training. We'll delve into the reasons behind using this technique and elaborate on the challenges faced when combining rep work with extended pauses. As always, safety and form are of utmost importance, and we'll explore how our powerlifter tackles these aspects during their workout.

Day 2: Bench Press with Feet Up

The Second day brings a change in our powerlifter's bench press routine as they lift their feet up during the exercise. We'll discuss the advantages and differences of this variation compared to other bench press techniques. Furthermore, we'll explore the impact it has on targeting specific muscle groups and enhancing overall strength.

Day 2: Good Mornings

In search of increased strength and versatility, our powerlifter introduces good mornings into their training routine. We'll explore the challenges, benefits, and potential carryover of this exercise for powerlifting. Additionally, we'll discuss the nuances of using a Transformer bar and how it adds an extra level of difficulty to the movement.

Day 3: Paws Below the Shin Deadlifts

On the third day, our powerlifter focuses on below the shin conventional deadlifts. We'll break down the weight used, reps performed, and the RPE rating for this exercise. We'll also discuss the unique aspects of utilizing competition colors and 55-pound plates, highlighting how these elements affect the deadlift performance.

Day 3: Breaking in the Vivo Barefoot Shoes

During this training week, our powerlifter begins breaking in the popular Vivo Barefoot shoes. We'll explore the benefits and features of these shoes and discuss why they have gained popularity among powerlifters. Our powerlifter shares their initial impressions after just one week of using these shoes.

Day 4: Competition Bench Press

As we reach the fourth day, our powerlifter transitions into competition-style bench pressing. We'll delve into the benchmark sets they perform, examining the weight, reps, and RPE rating. Furthermore, we'll discuss the importance of incorporating benchmark sets into training routines and how they contribute to strength development.

Day 4: Tempo Squat Work

With the powerlifting training nearing completion, our powerlifter includes tempo squats into their routine. We'll discuss the purpose of tempo work, explore the specific tempo used, and highlight the equipment, such as the CB4, utilized during this phase. This section will shed light on the benefits of hypertrophy blocks and the opportunities they provide powerlifters.

Day 5: Bench Press and Trap Bar Deadlifts

On the final day of the training week, our powerlifter returns to bench press for a top set. We'll examine the weight, reps, and RPE rating for this session, where fatigue begins to set in. Our powerlifter compensates with back off sets, and we'll dive into the specifics of these sets, discussing how they contribute to the overall training process. Additionally, we'll explore the benefits and technique of performing trap bar deadlifts, shedding light on the ways they enhance hip hinge and overall strength.

Conclusion

In conclusion, we have walked through an entire week of training for a powerlifter, covering exercises such as safety bar squats, bench pressing variations, deadlifts, and more. We have explored the nuances of each session, the equipment used, and the challenges faced. By understanding the intricacies of powerlifting training, we can appreciate the dedication and effort required to excel in this sport.