Source: Meso Board

Written by Matt Reynolds

Max Effort Squat:

1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%)
2) Supplemental: Some sort of pull (deadlifts, straight leg deadlifts, Romanian deadlifts, rack pulls, 1-5rm)
3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
• Glute Ham Raises
• Pullthroughs
• Hyperextensions
• Reverse Hypers
• Lat Pulldowns
• Hip Abductions
• Abs/Obs
4) Sled Dragging

Max Effort Bench:

1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%)
2) Supplemental: Triceps (Board/Floor Presses, 1-3rm)
3) Accessories: (shoulders, lats, triceps, biceps)
• Overhead Work
• Barbell Rows
• Dumbell Tricep Extensions
• Biceps

Speed Squat Day:

1) Speed Box Squats: 12 sets of 2 reps with 60% best box squat. Very fast and good form. – at the end work up some if you feel good. – 60 sec rest between sets
2) Supplemental:Goodmornings: 5rm
3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
• Glute Ham Raises
• Pullthroughs
• Hyperextensions
• Reverse Hypers
• Lat Pulldowns
• Hip Abductions
• Abs/Obs
4) Sled Dragging

Speed Bench Day:

1) Speed Bench: 9 sets of 3 reps with 60% best bench press. Very fast and good form – 60 sec rest between sets
2) Supplemental: Close grip bench for a 5rm
3) Accessories: (medial delts, lats, triceps, biceps)
• Pull-ups or Lat Pulldowns
• Dumbell Tricep Extensions
• Rear & Medial Delts: Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Face Pulls – (pick 1-2 exercises for 4-6 sets total)
• Biceps

Heres a program that 0311 posted about a week ago that im going to start and give powerlifting a try.

A little back round on me is im 26 years old 6 ft right now im sitting at 175 pounds at about 5 to 7% body fat, yes im very lean. I dieted down from 190 over the last 3 months. My highest weight was over 200 pounds about 213 i was heavy and very strong benching 315 for 4 reps.

Past training ive done is the normol high volume when i started and i got good results and i was lifting like that up till about 2 years ago and have been confused really ever since. Ive tried a bunch of different programs in that time frams from dc, to hit, to some other. I never really gave them enough time and training solo its hard to get the full benfits out of dc training. I want to be on a program that produces.

Some goals i have at this time are of course to get bigger and add some more mass, i look at powerlifters and they are thick and massive guys i dont dig the big bellys but im sure that can be avoided. I dieted down so i can add lbm mass again and start building. Ive switched to a lean mass diet just about 2 weeks ago and all the food is great.

Cant wait to get this started ive been messing around in the gym the last few workouts and i rack dealifted today i got a max of 425, i had a max bench of 300 i just need a max squat and ill do that this next week, i dont think thats to bad at 175 pounds.


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