WORKOUT 1 - PURE POWER

This routine is the most basic one I have ever used. It is the primary one that I start most beginnning powerlifters and athletes on. It never grows old, has been around forever and seems to always work. It concentrates on 5 rep sets for 8 weeks and 3 rep sets for 8 weeks. We set the program up as to increase 10 lbs. per week and end up with 500 X 3 at the end of 16 weeks. If you are squatting in the 500 - 700 lb. range you can jump 15 lbs. per week and 20 lbs. per week for those squatting in the 600 - 800 lb. range. (see charts at the beginning of this chapter)
Workouts do not need to be technical just your form and style! We use the 3 second pause squats to build THE EXPLOSIVE power out of the bottom of the squat!

Warm up first then...Let's Begin.......

At the beginning of the routine it should be medium intensity. Refer to the chart in Chapter 5 on when to put your training gear on as you increase the weight.

***POINTS TO REMEMBER***

Last warm up will be half way between previous warm up and first set.
(hope this isn't over your head)

On pause squats
stay tight
go parallel
and
count 3 full seconds!
Love that pain,Heh!

WORKOUT 1 - PURE POWER
16 WEEK CYCLE (8 weeks X 5, 8 weeks X 3) - GOAL 500 X 3

WEEK 16
145 x 10
145 x 5
235 x 3
235 x 1
295 x 1
350 x 5
350 x 5
300 x 5 3 second
300 x 5 pause WEEK 15
145 x 10
145 x 5
235 x 1
235 x 3
300 x 1
360 x 5
360 x 5
310 x 5 3 second
310 x 5 pause WEEK 14
145 x 10
145 x 5
235 x 1
235 x 3
305 x 1
370 x 5
370 x 5
320 x 5 3 second
320 x 5 pause WEEK 13
145 x 10
145 x 5
235 x 1
235 x 3
310 x 1
380 x 5
380 x 5
330 x 5 3 second
330 x 5 pause

WEEK 12
145 x 10
145 x 5
235 x 3
235 x 1
315 x 1
390 x 5
390 x 5
340 x 5 3 second
340 x 5 pause WEEK 11
145 x 10
145 x 5
235 x 3
235 x 1
320 x 1
400 x 5
400 x 5
350 x 5 3 second
350 x 5 pause WEEK 10
145 x 10
145 x 5
235 x 1
235 x 3
325 x 1
410 x 5
410 x 5
360 x 5 3 second
360 x 5 pause WEEK 9
145 x 10
145 x 5
235 x 3
235 x 1
325 x 1
375 x 1
420 x 5
420 x 5
370 x 5 3 second
370 x 5 pause

WEEK 8
145 x 10
145 x 5
235 x 3
235 x 1
325 x 1
380 x 1
430 x 3
430 x 3
380 x 3 3 second
380 x 3 pause WEEK 7
145 x 10
145 x 5
235 x 3
235 x 1
325 x 1
385 x 1
440 x 3
440 x 3
390 x 3 3 second
390 x 3 pause WEEK 6
145 x 10
145 x 5
235 x 3
235 x 1
325 x 1
390 x 1
450 x 3
450 x 3
400 x 3 3 second
400 x 3 pause WEEK 5
145 x 10
145 x 5
235 x 3
235 x 1
325 x 1
395 x 1
460 x 3
460 x 3
410 x 3 3 second
410 x 3 pause

WEEK 4
145 x 10
145 X 5
235 x 3
235 x 1
325 x 1
400 x 1
470 x 3
470 x 3
420 x 3 3 second
420 x 3 pause WEEK 3
145 x 10
145 x 5
235 x 3
235 x 1
325 x 1
405 x 1
480 x 3
480 x 3
430 x 3 3 second
430 x 3 pause WEEK 2
145 x 10
145 x 5
235 x 3
235 x 1
325 x 1
410 x 1
490 x 3
490 x 3
440 x 3 3 second
440 x 3 pause WEEK 1
145 x 10
145 x 5
235 x 3
235 x 1
325 x 1
415 x 1
500 x 3
500 x 3
450 x 3 3 second
450 x 3 pause

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