Zero Boundaries Episode 1: Powerlifting
- 7 years ago
Weightlifters may be fit, but powerlifting is a totally different way of working out where the focus is on how much weight you can handle. Sean Collins, C.S.C.S and USA Powerlifting Club coach, gave M&F's Zack Zeigler the lowdown on bench press technique and maxing out on deadlift.They started off with the squat, where Zeigler stepped out of his comfort zone to try the low bar form. He knocked out a few sets and added weight, but the essential aspect of the workout was nailing the technique. Then came the bench, focusing on back arch and pushing through the heels. Finally, it came time for the deadlift one-rep max where Zeigler gave it his all, taking cues from Collins and fine-tuning his form.
You can make your own gains with Collins' powerlifting workout. This progression should allow you to continue increasing in weight for 2-3 months.ZERO BOUNDARIES POWERLIFTING WORKOUTDay 13x5 Squat; start with a weight you could comfortably do for 7 reps and increase 5-10 pounds each set3x5 Bench Press; start with a weight you could comfortably do for 7 reps and increase 5-10 pounds each set3x10 Romanian Deadlift; pick a weight that would make it very difficult to do an 11th repPlank, 3x at max effortDay 23x10 Front Squat; start with a weight you could comfortably do for 12 reps and increase 5 pounds each set5x5 Overhead Press; start with a weight you could comfortably do for 7-8 reps and increase 5 pounds each set3x10 Row, any variation; select a challenging weightDay 33x5 Squat; attempt a weight 5-10 pounds heavier than Day 13x5 Bench Press; attempt a weight 5-10 pounds heavier than Day 13x4 Deadlift; attempt a weight 10-15 pounds heavier than your last squat3x12Triceps/Biceps Superset at max effortSUPP WISELY
Many athletes, including powerlifters, supplement with creatine to increase strength, get bigger, and boost performance. Body Fortress Super Advanced Creatine is made for those who want to make serious gains across the board. Their formula includes high-quality creatine, Betapower betaine, carbs, and electrolytes to improve workout quality, facilitate muscle recovery, and help you stay hydrated while you train.*Editor's Tips:Want more powerlifting advice? Get seven powerlifting strength secrets, find out why the right gear matters, and put your new knowledge to the test with our Editor-in-Chief's 3x2 Strength Workout.Return to Zero Boundaries Training>>
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
You can make your own gains with Collins' powerlifting workout. This progression should allow you to continue increasing in weight for 2-3 months.ZERO BOUNDARIES POWERLIFTING WORKOUTDay 13x5 Squat; start with a weight you could comfortably do for 7 reps and increase 5-10 pounds each set3x5 Bench Press; start with a weight you could comfortably do for 7 reps and increase 5-10 pounds each set3x10 Romanian Deadlift; pick a weight that would make it very difficult to do an 11th repPlank, 3x at max effortDay 23x10 Front Squat; start with a weight you could comfortably do for 12 reps and increase 5 pounds each set5x5 Overhead Press; start with a weight you could comfortably do for 7-8 reps and increase 5 pounds each set3x10 Row, any variation; select a challenging weightDay 33x5 Squat; attempt a weight 5-10 pounds heavier than Day 13x5 Bench Press; attempt a weight 5-10 pounds heavier than Day 13x4 Deadlift; attempt a weight 10-15 pounds heavier than your last squat3x12Triceps/Biceps Superset at max effortSUPP WISELY
Many athletes, including powerlifters, supplement with creatine to increase strength, get bigger, and boost performance. Body Fortress Super Advanced Creatine is made for those who want to make serious gains across the board. Their formula includes high-quality creatine, Betapower betaine, carbs, and electrolytes to improve workout quality, facilitate muscle recovery, and help you stay hydrated while you train.*Editor's Tips:Want more powerlifting advice? Get seven powerlifting strength secrets, find out why the right gear matters, and put your new knowledge to the test with our Editor-in-Chief's 3x2 Strength Workout.Return to Zero Boundaries Training>>
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.