A Revolutionary Approach to Powerlifting 
 3 x 3- Part 6- The Annual Plan July-November

By Stephan Korte
 

This article will explain the second half of a detailed annual plan. The first half lasts from January until July. It consists of three 8 week cycles and will be completed with a maximum test. The maximum lifts will be done at the USAPL Nationals in July 1999. They are as follows: squat 775 lbs., bench press 430 lbs. and deadlift 645 lbs.

The second half of the annual plan will prepare the lifter for the IPF World Championships in November 1999. I used the USAPL and IPF calendar of events for this plan-but for no particular reason. Just modify the competition dates and the training cycle so that it will fit into your organizations event schedule.
        The lifter should rest the week after the Nationals and start again with a new training cycle. The first cycle will he modified due to the specific time frame. It will last only 7 weeks: 4 weeks high volume phase and 3 weeks competition phase. The second cycle is a regular 8 week cycle.

IPF Worlds: November, 9-14th 1999

1. Cycle: Phase I - High Volume Phase: July 26th - August 20th; 
               Phase II-Competition Phase: August 23rd - September 10th

2. Cycle: Phase I - High Volume Phase: September 13th - October 8th; 
               Phase II - Competition Phase: October 11th - November 5th
Remember - high volume phase: no equipment (no belt, no wraps, no straps...); competition phase: 60% lifts with just a belt, +80% lifts with full equipment

1. Cycle: July, 26th - September 10th.
Phase I: Week 1-4 High Volume Phase - Current maximums: squat 775 lbs., bench 430 lbs., deadlift 645 lbs. 

At this point the weights have to be increased a little less than before. The lifter has made great progress so far, that we cannot expect him to move on so fast. 

Projected maximums: squat 785 lbs., bench 435 lbs., deadlift 650 lbs.

Week 1 -
Day 1: squat - 5-8 sets of 5 reps with 58% of 785 lbs. =455 lbs.; bench - 6-8 sets of 6 reps with 58% of 435 lbs. = 250 lbs.; deadlift - 5-8 sets of 5 reps with 58% of 650 lbs. 375 lbs.

Day 2: squat - 5-8 sets of 5 reps with 58% of 785 lbs. = 455 lbs.; bench - 6-8 sets of 6 reps with 58% of 435 lbs. = 250 lbs.; deadlift - 5-8 sets of 5 reps with 58% of 650 lbs. = 375 lbs.

Day 3: squat - 5-8 sets of 5 reps with 58% of 785 lbs. = 455 lbs.; bench - 6-8 sets of 6 reps with 58% of 435 lbs. = 250 lbs.; deadlift - 5-8 sets of 5 reps with 58% of 650 lbs. = 375 lbs.

Week 2 -
Day 1: squat - 5-8 sets of 5 reps with 60% of 785 lbs. = 470 lbs.; bench - 6-8 sets of 6 reps with 60% of 435 lbs. = 260 lbs.; deadlift - 5-6 sets of 5 reps with 601 of 650 lbs. = 390 lbs.

Day 2: squat - 5-8 sets of 5 reps wIth 60% of 785 lbs. = 470 lbs.; bench - 6-8 sets of 6 reps with 60% of 435 lbs. = 260 lbs.; deadlift - 5-8 sets of 5 reps with 60% of 650 lbs. = 390 lbs.

Day 3: squat - 5-8 sets of 5 reps with 60% of 785 lbs. = 470 lbs., bench - 6-8 sets of 6 reps with 60% of 435 lbs. = 260 lbs.; deadlift -5-8 sets of 5 raps wIth 60% of 650 lbs. = 390 lbs.

Week 3-
Day 1: squat - 5-8 sets of 5 reps with 62% of 785 lbs. = 485 lbs.; bench - 6-8 sets of 6 reps with 62% of 435 lbs. 270 lbs.; deadlift - 5-8 sets of 5 reps with 62% of 650 lbs. = 400 lbs.

Day 2: squat - 5-8 sets of 5 reps with 62% of 785 lbs. = 485 lbs.; bench - 6-8 sets of 6 raps with 62% of 435 lbs. = 270 lbs.; Deadlift -5-6 sets of 5 reps wIth 62% of 650 lbs. =400 lbs.

Day 3: Squat - 5-8 sets of 5 reps with 62% of 785 lbs. = 485 lbs.; bench - 6-8 sets of 6 reps with 62% of 435 lbs. = 270 lbs.; deadlift - 5-8 sets of 5 reps with 62% of 650 lbs. = 400 lbs.

Week 4-
Day 1: squat - 5-8 sets of 5 reps with 64% of 785 lbs. = 500 lbs.; bench - 6-8 sets of 6 reps with 64% of 435 lbs. = 280 lbs.; deadlift - 5-8 sets of 5 reps with 64% of 650 lbs. = 415 lbs.

Day 2: squat - 5-8 sets of 5 reps with 64% of 785 lbs. = 500 lbs.; bench - 6-8 sets of 6 reps with 64% of 435 lbs. = 280 lbs.; deadlift - 5-8 sets of 5 reps with 64% of 650 lbs. = 415 lbs.

Day 3: squat - 5-6 sets of 5 reps with 64% of 785 lbs. = 500 lbs.; bench - 6-8 sets of 6 reps with 64% of 435 lbs. = 280 lbs.; deadlift -5-8 sets of S reps with 64% of 650 lbs. = 415 lbs.

Phase II: Week 5-7 Competition Phase - Considering that this competition phase will last only 3 weeks the percentages for the heavy lifts have to be modified.

Week 1 -
Day 1: squat -3 sets of 3 reps with 60% of 785 lbs. = 470 lbs.; bench - 5 sets of 4 reps with 60% of 435 lbs. = 260 lbs.; deadlift - 1-2 sets of 1 rep with 80% of 650 lbs. = 520 lbs.

Day 2: squat - 3 sets of 3 reps with 60% of 785 lbs. = 470 lbs.; bench - 1-2 sets of I rep with 80% of 435 lbs. = 350 lbs.; deadlift -3 sets of 3 reps with 60% of 650 lbs. = 390 lbs. 

Day 3: squat - 1-2 sets of 1 rep with 80% of 785 lbs. = 625 lbs.; bench-5 sets of 4 reps with 60% of 435 lbs. = 260 lbs.; deadlift -3 sets of 3 reps with 60% of 650 lbs. = 390 lbs.

Week 2 -
Day 1: squat - 3 sets of 3 reps with 60% of 785 lbs. = 470 lbs.; bench - S sets of 4 reps with 60% of 435 lbs. = 260 lbs.; deadlift - 1-2 sets of 1 rep with 87% of 650 lbs. = 565 lbs.

Day 2: squat - 3 sets of 3 reps with 60% of 785 lbs. = 470 lbs.; bench - 1-2 sets of 1 rep with 87% of 435 lbs. = 375 lbs.; deadlift -3 sets of 3 reps with 60% of 650 lbs. =390 lbs.

Day 3: squat - 1-2 sets of 1 rep with 87% of 785 lbs. = 680 lbs.; bench -5 sets of 4 reps with 60% of 435 lbs. =260 lbs.; deadllft-3 sets of 3 reps with 60% of 650 lbs. = 390 lbs.

Week 3-
Day 1: squat -3 sets of 3 reps with 60% of 785 lbs. = 470 lbs.; bench - 5 sets of 4 reps with 60% of 435 lbs. = 260 lbs.; deadlift - 1 set of 1 rep with 93% of 650 lbs. 605 lbs.

Day 2: squat - 3 sets of 3 reps with 60% of 785 lbs. = 470 lbs.; bench - 1 set of 1 rep with 93% of 435 lbs. 405 lbs.; deadlift -3 sets of 3 reps with 60% of 650 lbs. =390 lbs. 

Day 3: squat - 1 set of 1 rep with 93% of 785 lbs. = 730 lbs.; bench -5 sets of 4 reps with 60% of 435 lbs. = 260 lbs.; deadlift - 3 sets of 3 reps with 60% of 650 lbs. = 390 lbs.

2. Cycle: September, 13th = November 5th 
Phase 1: Week 1-4 HIgh Volume Phase 
current maximums: squat - 785 lbs., bench - 435 lbs., deadlift - 650 lbs. 

The motivation factor during the preparation for the World Championships should make It possible to aim for higher projected maximums. Notice: The Increases are just slIghtly higher

projected maximums = squat - 800 lbs., bench - 440 lbs., deadlift - 660 lbs.

Week 1 -Day 1: squat-5-8 sets of 5 reps with 58% of 800 lbs. = 465 lbs.; bench - 6-8 sets of 6 reps with 528% of 440 lbs. = 255 lbs., deadlift-5-8 sets of 5 reps with 58% of 660 lbs. = 380 lbs.

Day 2: squat - 5-8 sets of 5 reps with 58% of 800 lbs. = 465 lbs.; bench - 6-8 sets of 6 reps with 58% of 440 lbs. = 255 lbs.; deadlift -5-8 sets of 5 reps with 58% of 660 lbs. = 380 lbs.

Day 3: squat - 5-8 sets of 5 reps with 58% of 800 lbs. = 465 lbs.; bench - 6-8 sets of 6 reps with 58% of 440 lbs. = 255 lbs.; deadlift - 5-8 sets of 5 reps with 58% of 660 lbs. 380 lbs.

Week 2-
Day 1: squat - 5-8 sets of 5 reps with 60% of 800 lbs. = 480 lbs.; bench - 6-8 sets of 6 reps with 60% of 440 lbs. = 265 lbs.; deadlift - 5-8 sets of 5 reps with 60% of 660 lbs. = 395 lbs.

Day 2: squat - 5-8 sets of 5 reps with 60% of 800 lbs. = 480 lbs.; bench - 6-8 sets of 6 reps with 60% of 440 lbs. = 265 lbs.; deadlift - 5-8 sets of 5 reps with 60% of 660 lbs. 395 lbs.

Day 3: squat - 5-8 sets of 5 reps with 60% of 800 lbs. = 480 lbs.; bench - 6-8 sets of 6 reps with 60% of 440 lbs. = 265 lbs.; deadlift -5-8 setsof 5 reps with 60% of 660 lbs. 395 lbs.

Week 3-
Day1: squat - 5-8 sets of 5 reps with 62% of 800 lbs. = 495 lbs.; bench - 6-8 sets of 6 reps wIth 62% of 440 lbs. = 275 lbs.; deadlift - 5-8 sets of 5 reps with 62% of 660 lbs. =410 lbs.

Day 2: squat - 5-8 sets of 5 reps with 62% of 800 lbs. = 495 lbs.; bench - 6-8 sets of 6 reps with 62% of 440 lbs. = 275 lbs.; deadlift - 5-8 sets of 5 reps with 62% of 660 lbs. = 410 lbs.

Day 3: squat - 5-8 sets of 5 reps with 62% of 800 lbs. = 495 lbs.; bench - 6-8 sets of 6 reps with 62% of 440 lbs. = 275 lbs.; deadlift -5- 8 sets of S reps with 62% of 660 lbs. = 410 lbs.

Week 4-
Day 1: squat - 5-8 sets of 5 reps wIth 64% of 800 lbs. = 510 lbs.; bench - 6-8 sets of 6 reps. with 64% of 440 lbs. = 285 lbs.; deadlift - 5-8 sets of 5 reps wIth 64% of 660 lbs. = 420 lbs.

Day 2: squat - 5-8 sets of 5 reps with 64% of 800 lbs. = 510 lbs.; bench - 6-8 sets of 6 reps with 64% of 440 lbs. 285 lbs.; deadlift - 5-8 sets of 5 reps with 64% of 660 lbs. = 420 lbs.

Day 3: squat - 5-8 sets of 5 reps with 64% of 800 lbs. = 510 lbs.; bench - 6-8 sets of 6 reps with 64% of 440 lbs. = 285 lbs.; deadlift -5- 8 sets of 5 reps with 64% of 660 lbs. = 420 lbs.

Phase II: Week 5-8 Competition Phase
Week 1 -
Day I: squat - 3 sets of 3 reps with 60% of 800 lbs. = 480 lbs.; bench - 5 sets of 4 reps with 60% of 440 lbs. = 265 lbs.; deadlift - 1-2 sets of 1 rep with 80% of 660 lbs. = 530 lbs.

Day 2: squat - 3 sets of 3 reps with 60% of 800 lbs. = 480 lbs.; bench - 1-2 sets of 1 rep with 80% of 440 lbs. = 355 lbs.; deadlift - 3 sets of 3 reps with 60% of 660 lbs. = 395 lbs.

Day 3: squat - 1-2 sets of 1 rep with 80% of 800 lbs. = 640 lbs.; bench-5 sets of 4 reps with 60% of 440 lbs. = 265 lbs.; deadlift -3 sets of 3 reps with 60% of 660 lbs. = 395 lbs.

Week 2- 
Day 1: squat -3 sets of 3 reps with 60% of 800 lbs. = 480 lbs.; bench - 5 sets of 4 reps with 60% of 440 lbs. = 265 lbs.; deadlift - 1-2 sets of 1 rep with 85% of 660 lbs. = 560 lbs.

Day 2: squat - 3 sets of 3 reps wIth 60% of 800 lbs. = 480 lbs.; bench - 1-2 sets of 1 rep with 85% of 440 lbs. = 375 lbs.; deadlift - 3 sets of 3 reps with 60% of 650 lbs. = 395 lbs.

Day 3: squat - 1-2 sets of 1 rep with 85% of 800 lbs. = 680 lbs.; bench-5  sets of 4 reps with 60% of 440 lbs. = 265 lbs.; deadlift -3 sets of 3 reps with 60% of 660 lbs. = 395 lbs.

Week 3-
Day 1: squat -3 sets of 3 reps with 60% of 800 lbs. = 480 lbs.; bench - 5 sets of 4 reps with 60% of 440 lbs. = 265 lbs. deadlift - 1 set of 1 rep with 90% of 660 lbs. 595 lbs. 

Day 2: squat - 3 sets of 3 reps with 60% of 800 lbs. = 480 lbs.; bench - 1 set of 1 rep with 90% of 440 lbs. = 395 lbs.; deadlift -3 sets of 3 reps with 60% of 660 lbs. = 395 lbs.

Day 3: squat - 1 set of 1 rep with 90% of 800 lbs. = 720 lbs.; bench -5 sets of 4 reps with 60% of 440 lbs. = 265 lbs.; deadlift -3 sets of 3 reps with 60% of 660 lbs. = 395 lbs. 

Week 4-
Day 1: squat -3 sets of 3 reps with 60% of 800 lbs. = 480 lbs.; bench - 5 sets of 4 reps with 60% of 440 lbs. = 265 lbs.; deadlift -1 set of 1 rep with 95% of 660 lbs. = 630 lbs.

Day 2: squat - 3 sets of 3 reps with 60%of 800 lbs. = 480 lbs.; bench - 1 set of 1 rep with 95% of 440 lbs. = 420 lbs.; deadlift -3 sets of 3 reps with 60% of 660 lbs. 395 lbs.

Day 3: squat - 1 set of 1 rep with 95% of 800 lbs. = 760 lbs.; bench -5 sets of 4 reps with 6096 of 440 lbs. = 265 lbs.; deadlift -3 sets of 3 reps with 60% of 660 lbs. = 395 lbs. 

Your training lifts after the  completion of the 2nd cycle are as follows: squat 760 lbs. bench 420 lbs. and deadlift 630 lbs., altogether a total of 1810 lbs. That is only 40 lbs. less than your personal bast of 1850 lbs. (775/430/645), but you have done this In the gym, not In a competition! If you could hit the 95% lifts easily, you should be confident enough to set new personal records in the upcoming competition.

Last week before the competition
Monday: 
squat -3 sets of 3 reps with 60% of 800 lbs. = 480 lbs.; 
bench - 4 sets of 4 reps with 60% of 440 lbs. = 265 lbs.;
deadlift - 3 sets of 3 reps with 60% of 660 lbs. = 395 lbs.

Wednesday: 
squat - 3 sets of 3 reps with 50% of 800 lbs. = 400 lbs.; 
bench - 3 sets of 3 reps with 50% of 440 lbs. = 220 lbs.; 
deadlift - 3 sets of 3 reps with 50% of 660 lbs. = 330 lbs.

Competition - 
Squat: 1st 720 lbs., 2nd 760 lbs., 3rd 800 lbs.;
Bench: 1st 395 lbs., 2nd 420 lbs., 3rd 440 lbs.;
Deadlift: 1st 600 lbs., 2nd 635 lbs., 3rd 660 lbs
.
This series will be continued in the future issues. Look for Part 7: Recuperation Phase. Until then: Set big goals, get big results!

If you have further questions, feel free to call or write me. Also available for seminars:

ISP-Int. Scientific Publishing
Mr. Stephan Korte
P.O. Box 1801
59701 Arnsberg, Germany
Phone# 01149-1 71-4100561 
E.Mail: stephan.korte@salzburg.co.at

Reproduction of this article, in whole or part, for any purpose other than personal use is prohibited without written consent. Copyright 1999,2001, 2001  Stephan Korte. 

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