The Ladsy Method for Powerlifting

Monday: Volume bench
Tuesday: Volume squat
Wednes: Accesories
Thursday: Rest
Friday: PR day squat, Bench, Dead

Monday: Upper
3x5 80% bench + 2.5 / week (or RPE 8.5)
2x5 80% ohp + 2.5 / week (or RPE 8.5)
3x5 Weighted pullups
3x8-12 T Bar row
3x8-12 Facepulls

Tuesday: Lower
3x5 80% squat + 2.5 / week (or RPE 8.5)
2x5 80% deadlifts + 2.5 / week
3x8-12 GHR
3x8-12 calves
Core

Wednesday: Accesories
3x5 CG bench +2.5 / week
3x5 Weighted chins
3x8-12 skull crushers
3x8-12 ez curls
3x8-12 lateral raises
3x8-12 face pulls

Friday: PR day
1x5 squat 80% + 2.5 / week
1x5 bench 80% + 2.5 / week
1x5 deadlift 80% + 2.5 / week


Notes:
Volume day doesnt always have to increase. Can stop at RPE 8.5. This allows for taking advantage of good days and not dieing on bad days.

Ideally volume day doesn't destroy you, just creates enough stress to induce supercompensation for PR day.

PR day stalls = lower by 10% and repeat

Stalls again = change to 1 x 3 reps, stall - lower 10% and repeat

Stall again ? 3 x 1? 2x2?

you might want to incorporate speed sets or have a lot of deload weeks.

LOL

Reported both. Troglodytes stay out

owwww FUK bye

Looks like you could do calfs on thursday, saturday and sunday aswell.

E: What day(s) are you doing preachercurls on?

This post was edited by PlaaD on Nov 14 2014 04:08am

Darkman I know uve seen this. You read this and you tell me it'd the fkn goat program thanks

I prefer single arm machine curls with bands, on whichever day my arms need a good pump

This post was edited by HotHamAndCarl on Nov 14 2014 09:08pm

But what about saturday and sunday?????????perhaps they dont exist in australia??