Powerlifting II.pdf

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Table of Contents
POWERLIFTING II TEMPLATE .................................................................................................................... 3
OVERVIEW .............................................................................................................................................. 5
S
CHEDULING
...................................................................................................................................................... 5
E
XERCISE
S
ELECTION
........................................................................................................................................... 6
W
HAT
’
S
N
EXT
? ................................................................................................................................................... 6
HOW TO GET STARTED ............................................................................................................................ 7
PICKING EXERCISES................................................................................................................................ 8
HOW TO GET STARTED ............................................................................................................................ 9
PICKING EXERCISES.............................................................................................................................. 10
GPP ....................................................................................................................................................... 11
COMPLETING WORKOUTS .................................................................................................................... 14
WARM-UP ............................................................................................................................................. 16
O
UR RECOMMENDED WARM
-
UP
........................................................................................................................ 16
LOGGING TRAINING ............................................................................................................................ 24
TABS EXPLAINED ................................................................................................................................... 27
E
XERCISE
S
ELECTION
......................................................................................................................................... 27
N
UTRITION
L
OG
................................................................................................................................................ 27
C
ALCULATOR
................................................................................................................................................... 27
A
NALYSIS
......................................................................................................................................................... 27
O
VERVIEW
....................................................................................................................................................... 28
W
EEKLY
T
ABS
.................................................................................................................................................... 28
FREQUENTLY ASKED QUESTIONS .......................................................................................................... 30
EXERCISE DEMOS ................................................................................................................................. 33
P
RESS
E
XERCISES
............................................................................................................................................... 33
D
EADLIFT
E
XERCISES
.......................................................................................................................................... 33
S
QUAT
E
XERCISES
.............................................................................................................................................. 34
RESOURCES AND CONTACT ................................................................................................................. 35
Powerlifting II Template
Welcome to the Barbell Medicine Powerlifting II Template! We’re very
grateful for your business and the opportunity to be involved in your training.
Before you head off to the gym, please read the Overview section below.
Thanks again and happy training!
Overview
The Powerlifting II Template is designed for individuals who meet the following
criteria:
1. Have
significant previous experience
(>6-9 months) training with barbells.
If you’re brand new to training that’s great! We recommend our Beginner
Template for those who have not been training with barbells consistently.
Don’t worry, this template will still be available for you when you’re ready.
If you’ve already completed The Beginner Template then we recommend
running the Strength I Template prior to the Powerlifting II Template.
2. Trainees
who want to focus on increasing strength in the powerlifts,
e.g. the
squat, bench press, and deadlift. While we expect most to see increases
in muscle size while they get stronger, this is
not
a template focused
bodybuilding. Rather, this serves as a strength-focused template designed
to elicit maximal improvements in the squat, bench press, and deadlift. This
is our preferred template to run in preparation for your powerlifting meet.
With that being said, if you’re trying to lose a significant amount of weight
and do not have a powerlifting meet coming up, we’d recommend
running the Powerbuilding I or II templates instead.
Scheduling
This is a 13-week strength and conditioning program that includes
6 workouts
per week
broken up as follows:
● 4 strength-focused workouts
● 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and
1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and
arm work).
The workout days aren’t set in stone, but we recommend the following training week:
●
●
●
●
●
●
●
Monday – Day 1 lifting
Tuesday – Day 2 lifting
Wednesday- GPP Day 1
Thursday – Day 3 lifting
Friday – Day 4 lifting
Saturday- GPP Day 2
Sunday – Off

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