Three Phase Power

Image stolen from stack exchange  here .

Image stolen from stack exchange here.

We just finished up the Kettlebell Triple Wave program, and I realized that it would make a great powerlifting progression too.

So we’re going to do same-but-different work with just the barbells for the rest of the summer. I’m calling this one “Three Phase Power” because it has three loading waves out of phase with each other. The total day-to-day and week-to-week loading has fairly low variance, but within movements you get a nice cycle - if anyone outside of the gym is reading this and you want custom programming, I have 3, 4, and 5 phase cycles for 4- and 6- week plans. Drop me an email if you’re interested in something like this.

We’ll follow the same Heavy/AGT alternating plan that we did last month.

I’m not explicitly programming warm-ups on the powerlifting days, but I strongly recommend prying goblet squats before the barbell squats, floor press before the bench press, and heavy swings before the deadlifts. The volume is relatively low on the actual lifts, so you want to be warm and ready to take advantage of the work sets!

Michael Deskevich