The IRONMAN POWERLIFTING program is a peaking cycle routine which is a progressive over load. It is going to consist of an EOD workout, 2 heavy days, 2 light days.
First you are going to need to get your 1 rep Max for the Bench Press, Squat and Deadlift. You are going to do 2-3 warm up sets then 2 work sets.. No matter how tempting it is, "you only do 2 sets on heavy days," you will be doing more volume on light days but spending less time working out.
NOTE:A cycle is 2 light days, then 2 heavy days, performed every other day. 2 cycles will take 15 days to complete.
"This is for your Competitive Lifts"
Once you have your numbers the first week of lifting will be:
33.2% of your 1 rep max so 300 lb would equal 200.4 just round it off to the nearest number
So it looks like 33.2% x 10 reps x 2 sets
Cycle 1 33.2x 10x 2 set 200 lb
Cycle 2 33.2x 10x 2 set 200 lb
Cycle 3 add 5.6 % x 8x 2 sets
Cycle 4 add 5.3% x 8 x 2 sets
Cycle 5 add 5.3% x 5 x 2 set
Cycle 6 add 5.3% x 5 x 2 sets
Cycle 7 add 5.3% x 5 x 2 sets
Cycle 8 add 5.3% x 5 x 2 sets
Cycle 9 add 4.5% x 3x2 sets
Cycle 10 add 4.5% x 3x2 sets
Cycle 11 add 4.5% x 3x2 sets
Cycle 12 add 4.4% x 2x2 sets
Cycle 13 add 4.4% x 2x2 sets
Cycle 14 add 4.4% x 2x2 sets
Cycle 15 add 3.6% x 1x2 sets
Cycle 16 add 3.6% x 1x2 sets
Accessory work on heavy days will be:
7 reps cycle 1 - 4
5 reps cycle 5 - 9
3 reps cycle 10-16
The workouts beak down like this:
(First heavy day)
Bench press (First rep of every set is to be done with a pause)
Board press for triceps
(Second heavy day)
Squat (make sure first rep is perfect and below parallel)
Deadlift (you should only need 1 warm up set of about 3 moderately easy reps)
7 reps 1 min rest 5 set 1 exercise 1 exercise every 4 light cycle.
5 rep 5 sets 1 min rest 1 exercise change up the 1 exercise every 4 light cycle.
Lifting on light days should be explosive and fast with a slow controlled negative. ( Use a 4 or 5 count ) Up as fast as you can move the weight down slow.
The break down should be:
(1st light day)
Chest: dumbbell inclines or declines
Shoulder:s upright rows or reveres fly’s
Triceps: roll backs, or dips
NOTE:If you find an exercise aggravates an injury swap it for something else
(2nd light day)
Wide leg press, narrow stance leg press or hack squat
Pull ups or pull-downs with any attachment you so desire.
Editors Note: The IRON MAN "Powerlifting Program" uses a simplistic approach to make you Super Strong If you have any questions concerning the IRON MAN "Powerlifting Routine" please ask them in the FAQ section the IRON MAN forum. Powerlifting Records are still being set with the IRON MAN program.
Now go get strong!!!