Here it is the power routine that you can use to prepare for meet or just to get strong as hell for yourself. Either way you can’t loose. The following is a detailed set and rep scheme that you can use to improve the BIG 3!!

After doing 2 warmup sets where you add weight on each do the following working sets. The warmups should be for no more than 8 reps. If you feel better doing less reps then go for it.

• Week #1 3x10 at 60%
• Week #2 3x10 at 65%
• Week #3 3x8 at 70%
• Week #4 3x8 at 75%
• Week #5 3x8 at 78%
• Week #6 3x6 at 80%
• Week #7 3x6 at 85%
• Week #8 3x4 at 88%
• Week #9 3x4 at 90%
• Week #10 1x5 at 85% and 2x2 at 95%
• Week #11 1x3 at 90% and 2x1 at 98%
• Week #12 3x1 at 100%
• Week #13 Take the week off
• Week #14 MAX OUT. Your attempts should be roughly as follows:
• 1st Attempt: 1x1 at 100%
• 2nd Attempt:1x1 at 105%
• 3rd Attempt: 1x1 at 110-115% ( Go for it all here. As long as you got the attempt before then you have already set a ne PR so go for broke on the last attempt)

This routine can be used for the bench and squat with the same rep and set scheme. AS for the deadlift you need to make a few adjustments. Here’s how it would look for that:

• Week #1 3x8 at 60%
• Week #2 3x8 at 65%
• Week #3 3x6 at 70%
• Week #4 3x6 at 75%
• Week #5 3x5 at 80%
• Week #6 3x5 at 83%
• Week #7 3x3 at 86%
• Week #8 3x3 at 90%
• Week #9 3x2 at 93%
• Week #10 1x5 at 85% and 2x2 at 95%
• Week #11 1x3 at 90% and 2x1 at 98%
• Week #12 1x5 at 85%, 1x1 at 98%, and 2x1 at 100%
• Week #13 Take the week off
• Week #14 MAX OUT. Your attempts should be roughly as follows:
• 1st Attempt: 1x1 at 100%
• 2nd Attempt:1x1 at 105%
• 3rd Attempt: 1x1 at 110-115%

Well there it is. You may need to make a few weight changes in order to get the reps. For example you may not be able to get 86% on the deadlift for 3 reps so you may have to drop the weight 5 pounds. There’s the program, the rest is up to you. In order to do this program with upmost ability for strength increase you must use the HIGHEST level of intensity or your wsating your time. As far as the accessory exercises with this you should structure the workout above in the following way for maximum gains. You want to hit failure at the end of the required reps. You also want to do 1 warmup set for the first exercise of a new muscle group of which you didn’t hit with one of the BIG 3.

Monday (Legs)

Squats

Leg Ext 2x8

Leg Curls 2x8

Standing Calf Raises 2x20

Seated Calf Raises 2x20

Wednesday (Chest, Shoulder, and triceps)

Bench Press

DB or Barbell Incline Press 2x6-8

Barbell or DB Shoulder Press 2x6-8

Dips or Lying Triceps Extensions 2x8

Pressdowns 1x10

Friday (Back and Biceps)

Deadlift

Barbell or T-Bar Rows 2x8

Lat Pulldown 2x8

Barbell Curls 2x8

Incline DB Curls 2x8

You should stop doing all accessory exercises that stimulate any of the muscles that are pretty directly during the major lift after week 8 or 9. About the only muscle I would hit after this time would be biceps, calves, and abs. You can substitute any exercise you’d like and you can even go so far as doing 5-8 reps instead of 8-10 on the accessory exercises. I wouldn’t go any higher than 10 and preferably stay within the 8 rep range. If you’d like I have found it also to be benificial to start doing 8-10 reps on the accessory exercises for the first 4 weeks and gradually dropping the reps and raising the weights to where you are doing no less than 5 reps. Just remember to do your Power lifts first in your workout while your fresh so you can get the maximum benifits for these exercise since these are the ones you will max out on when its all said and done. This is important because if midway through you workout you feel like your muscles are taxed then you can quit for the day and go grub on a high protein diet and rest. After all you will grow when you rest not while you lifting. You only stimulate the muscles when you lift. DIET

Your diet is very important here because you will need all the right stuff to grow. You should eat about 5 small meals per day spaced about 2-3 hours apart in order to keep fuel for the body and protein for the muscle to grow and become stronger.

SUPPLEMENTATION

As far as supplements go, I would at least take Creatine for the duration of this cycle because it will help you tremedously to get stronger and plus it helps with the energy levels as well. I would load during the first week and and maintain the rest of the way. I would also load creatine again without any layoff from the first cycle the week off before you max out so that you can get maximum benefits here as well. During the week off its very important to eat and rest. Don’t do any physical activity during this week off because you want to be at your best for the max.

There you have it, give it a shot and you’ll be amazed at the results.