World Powerlifting

 

Monthly Training Plan - 1

In base (preparation) period by coach Boris Sheiko

(50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets)

1 WEEK

1 day (Monday)

1. Bench press 50% 5Х1, 60% 4Х2, 70% 3Х2, 80% 3Х6 (37)
2.
Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3.
Bench press 50% 5Х1,60% 5Х1,70% 5Х5 (35)
4.
Flat dumbbells “flies” 10Х5.
5.
Squat 55% 5Х1,65% 4Х1,75% 3Х5 (24)
5.
”Good mornings” (standing) 5Х5.
Total: 126 lifts

3 day (Wednesday)

1. Deadlift 50% 4Х1,60% 4Х2,70% 3Х2,80% 3Х5.(33)
2.
Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85% 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60% 8Х1,55% 10Х1,50% 12Х1 (80)
3.
Flat dumbbells “flies” 10Х5.
4.
Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4 (30)
5.
Squats “Scissors” 5+5Х5.
6.
Abs 10Х3.
Total: 143 lifts

5 day (Friday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5 (34)
2.
Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х6 (31)
3.
Dips 6Х5.
4.
Squat 50% 5Х1,60% 5Х2,70% 4Х4 (31)
4.
French press 10Х5.
5.
”Good mornings” (seating) 5Х5.
Total: 96 lifts

Total in a week: 286 lifts
 

2 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х2, 90% 1Х3 (26)
2.
Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3.
Flat dumbbells “flies”10Х5.
4.
Push ups on the floor with weight (hands wider shoulders)  10Х5.
5.
Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
6.
”Good mornings” (standing) 5Х5.
Total: 76 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 4Х1,60% 4Х2,70% 3Х2,75% 3Х4(30)
2.
Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3Х2,70% 5Х2,60% 7Х1,50% 9Х1(60)
3.
Flat dumbbells “flies”10Х5.
4.
Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29)
5.
Squats “Scissors” 5+5Х5.
Total:119 lifts

5 day (Friday)

1. Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х5 (29)
2.
Squat 50% 5Х1,60% 5Х2,70% 5Х5 (40)
3.
Bench press 55% 4Х1,65% 3Х1,75% 2Х5 (17)
4.
Dips 8Х5.
5.
Leg presses 6Х5.
6.
”Good mornings” (seating) 6Х5.
Total: 86 lifts

Total in a week: 281 lifts

3 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.
Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.
Squat 50% 6Х1,60% 6Х1,65% 6Х4 (36)
4.
Bench press 55% 5Х1,65% 5Х2,75% 4Х4 (31)
5.
Flat dumbbells “flies”10Х5.
6.
”Good mornings” (standing) 5Х5.
Total:131 lifts

3 day (Wednesday)

1. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х3, 85% 2Х3 (29)
2.
Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,85% 1Х2,80% 2Х2.75% 3х2, 70% 5Х1,65% 7Х1,60% 9Х1,55% 11Х1, 50% 13Х1 (86)
3.
Flat dumbbells “flies”10Х5.
4.
Deadlift from boxes 65% 5Х1,75% 5Х2,85% 4Х4.(31)
5.
Squats “Scissors” 5+5Х5.
6.
Abs 10Х3.
Total: 146 lifts

5 day (Friday)

1. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6 (33)
2.
Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2рХ3п,80% 3Х3 (36)
3.
Bench press 50% 5Х1,60% 5Х2,70% 5Х5.(40)
4.
Flat dumbbells “flies”10Х5.
5.
”Good mornings” (seating) 5Х5.
Total: 109 lifts
Total in a week: 386 lifts

4 WEEK

1 day (Monday)

1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,90% 1Х2 (27)
2.
Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х2,80% 3Х2 (31)
3.
Flat dumbbells “flies” 10Х5.
4.
Dips 8Х5.
5.
Squat 55% 4Х1,65% 4Х1,75% 3Х5 (23)
6.
”Good mornings” (standing) 5Х5.
Total: 81 lifts

3 day (Wednesday)

1. Deadlift till knees 50% 3Х1, 60% 3Х2, 70% 3Х2, 75% 2Х4(23)
2.
Bench press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 3Х2, 75% 4Х1, 70% 5Х1, 65% 6Х1, 60% 7Х1, 55% 8Х1, 50% 9Х1 (65)
3.
Deadlift 50% 4Х1, 60% 4Х1, 70% 3Х2, 80% 3Х6 (32)
4.
Flat dumbbells “flies”10Х5.
5.
Squats “Scissors” 5+5Х5.
6.
Abs 10Х3.
Total: 120 lifts

5 day (Friday)

1. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36)
2.
Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3.
Flat dumbbells “flies”10Х5.
4.
Dips 8Х5.
5.
”Good mornings” (seating) 5Х5.
Total: 63 lifts

Total in a week: 264 lifts
Total in a month: 1296 lifts

Monthly volume in lifts (reps) by weekly cycles

Excersises

1 week

2 week

3 week

4 week

Total in a month

SQUAT

115

89

106

86

400

PRESSES

183

133

220

123

659

DEADLIFTS

63

59

60

55

237

Total in a week

365

281

386

264

1296

GOODMORNINGS

50

55

50

50

205

OTHER

210

245

185

275

915

Total in a week

925

581

621

589

2416

Number of workouts

3

3

3

3

12

 

 

World Powerlifting                     Copyright©2001 The World Powerlifting A. Butenko