Iron Man "powerlifting" Program

IRON MAN · 04-23-2006, 10:07 PM

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:

Heavy days
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)
Shoulder press
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)
Calf raise
Hammer curls

(Light days)
Cycle 1-8
7 reps 1 min rest 5 set 1 exercise 1 exercise every 4 light cycle.

Cycle 9-17
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.
Biceps
Calf raises

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!!!

Seanp156 · 04-25-2006, 10:33 AM

What's the intensity for light days? Also,

"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"

You mean 66.8%, right?

**P-funk** · 04-25-2006, 11:34 AM

Quote:

Originally Posted by Seanp156

What's the intensity for light days? Also,

"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"

You mean 66.8%, right?

33.2% of 300lbs is 99lbs. he mean that you are taking 33.2% off of 300lbs, which is 300-99lbs....so, 200lbs.

this is just linear peridization. it is a really really old model of western periodization.

Linear can work if applied properly with proper intensities. Using a program that is this linear is going to lead to de-training of certain biometers as you move through the phases. This is not what you want.

You are better off using Prilipen's Table and coming up with a periodized program that is specific to powerlifting.

Seanp156 · 04-25-2006, 12:19 PM

So... such as Westside?

**P-funk** · 04-25-2006, 12:24 PM

Quote:

Originally Posted by Seanp156

So... such as Westside?

westide can work.

regular linear can work if you keep it in the context of powerlifitng.

Like lets say we have our main lift each day. Lets say this is deadlift day....well, for our main lift, maybe we want to rock some linear periodization and cycle through for a while. It would work something like this:

Rack deadlift:
week1- 3-4 sets x 5 reps (low intensity, just to introduce new movement and prepare for the weeks to come. get the form down, stay away from failure)

week2- work up to a 5RM (good form!)
week3- work up to a 3RM
week4- work up to a 1RM
week5- repeat week one. this is low intenisty and is your "de-loading week", as you teach the new movement you are going to be using for the next 3 weeks.

Something like that is more linear. Ofcourse, you would have other things going on like accessory work, maybe speed work, etc....So, that is just one way it could go.

there are a ton of ways to set up the program.

Seanp156 · 04-25-2006, 12:28 PM

Interesting, could you check out the last 2 or so workouts in my journal and add any comments you feel on what I've done so far?

**P-funk** · 04-25-2006, 12:28 PM

Quote:

Originally Posted by Seanp156

Interesting, could you check out the last 2 or so workouts in my journal and add any comments you feel on what I've done so far?

sure can.

04-23-2006, 10:07 PM	#1
IRON MAN Registered User Join Date: Jan 2006 Location: USA Posts: 217	Iron Man "powerlifting" Program 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: Heavy days 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) Shoulder press 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) Calf raise Hammer curls (Light days) Cycle 1-8 7 reps 1 min rest 5 set 1 exercise 1 exercise every 4 light cycle. Cycle 9-17 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. Biceps Calf raises 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!!!
	Why settle for being a man when you can be an "IRONMAN". www.ironmaglabs.com

04-25-2006, 10:33 AM	#2
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,266 Photos: 11	What's the intensity for light days? Also, "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" You mean 66.8%, right?
	My Journal

04-25-2006, 12:19 PM	#4
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,266 Photos: 11	So... such as Westside?
	My Journal

04-25-2006, 12:28 PM	#6
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,266 Photos: 11	Interesting, could you check out the last 2 or so workouts in my journal and add any comments you feel on what I've done so far?
	My Journal

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