THE 3X3 POWERLIFTING PROGRAM

CURRENT MAXES:
BENCH: 105 SQUAT: 155 DEADLIFT: 200

PROJECTED MAXES:
BENCH 111 SQUAT: 163 DEADLIFT: 210

PHASE 1 - HIGH VOLUME

Week 1 Day(s) Mon/Wed/Fri Mon/Wed/Fri Mon/Wed/Fri 2 Mon/Wed/Fri Mon/Wed/Fri Mon/Wed/Fri 3 Mon/Wed/Fri Mon/Wed/Fri Mon/Wed/Fri 4 Mon/Wed/Fri Mon/Wed/Fri Mon/Wed/Fri Lift Bench Squat Deadlift Bench Squat Deadlift Bench Squat Deadlift Bench Squat Deadlift Sets 6 to 8 5 to 8 5 to 8 6 to 8 5 to 8 5 to 8 6 to 8 5 to 8 5 to 8 6 to 8 5 to 8 5 to 8 Reps 6 5 5 6 5 5 6 5 5 6 5 5 Weight 65 95 122 67 98 126 69 102 131 72 105 135

PHASE 2 - HIGH INTENSITY

Week 1 Day Mon Wed Fri Sets/Reps 5X4, 3X3, 2X1 2X1, 3X3, 3X3 5X4, 2X1, 3X3 5X4, 3X3, 2X1 2X1, 3X3, 3X3 5X4, 2X1, 3X3 5X4, 3X3, 2X1 2X1, 3X3, 3X3 5X4, 2X1, 3X3 5X4, 3X3, 2X1 2X1, 3X3, 3X3 5X4, 2X1, 3X3 Bench 67 89 67 67 95 67 67 100 67 67 106 67 Squat 98 98 131 98 98 139 98 98 147 98 98 155 Dead 168 126 126 179 126 126 189 126 126 200 126 126

Mon Wed Fri

Mon Wed Fri

Mon Wed Fri

The last four weeks of the program can be modified. The idea is to peak for strength here; it is not necessary to follow the exact parameters of the peaking phase. Lifters I have talked to have informed me that the last four weeks can be quite awkward, and that an alternate form of peaking may be in order. But the conditioning phase (weeks 1-4) is where the strength is generated due to the incredible volume of training. If you try it, please keep me informed on how this program works for you!

e-mail deadmargarine@yahoo.com

ngth here; it is not necessary to nformed me that the last four der. But the conditioning phase