Kyle Risley founded Lift Vault in to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting. Frozenkilt 8 Week Overhead Press Program Spreadsheet This is Frozenkilt's pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press aka military press , and dumbbell press.
Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting. Frozenkilt 8 Week Overhead Press Program Spreadsheet This is Frozenkilt's pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press aka military press , and dumbbell press.
PHATburn Powerbuilding Program Spreadsheet Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. So today it was time for some max out fun.
I just benched a 15kg!! PR and busted through that elusive 2 plate barrier like a freight train. Super happy. Kind of misgrooved the kg attempt but could correct it fairly easily, then smoked ,5 and so went for a bigger jump to , that felt heavy but felt like I had a little more so tried ,5 and got that as well.
All attempts on vid. Squats were kind of weird. Had to squat beltless because mine broke a while back. I thought I smoked for a beltless high bar pr, but at ,5 I lost all tightness and just flopped down on the safeties. Wanted to try it again and slowed the descent down a touch and it was slightly better but still no chance.
Did some random backoff work after. Powerlifting Academy 16 Week Program Overview 3x weekly training Competition lifts are the primary focus, but the following variations are also used: Squat Pause…. Hot off the presses ha! I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way. Try the 12 Week…. September 21, Edit: Added v2. Description from The Strength Athlete: We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift.
Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up.
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