Scribd
Upload
1K views15 pages

Fedorenko Prep Cycle Powerlifting

The document outlines a 5 week training plan consisting of squats, bench presses, and deadlifts. Each week includes 6 workout days with 3-5 exercises per day and rep and set schemes that increase in weight and decrease in reps each week. The totals at the bottom summarize the number of reps and estimated weight lifted for each lift over the 5 weeks.

Uploaded by

Nathan Young
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
1K views15 pages

Fedorenko Prep Cycle Powerlifting

The document outlines a 5 week training plan consisting of squats, bench presses, and deadlifts. Each week includes 6 workout days with 3-5 exercises per day and rep and set schemes that increase in weight and decrease in reps each week. The totals at the bottom summarize the number of reps and estimated weight lifted for each lift over the 5 weeks.

Uploaded by

Nathan Young
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 15

Plan For Training [Msmk] [Polkorenko] Yu.

In The Preparatory Period 07/10/2013 - 04/11/2013


Squat
Bench
Deadlift

230
200
260
Lift

Reps Sets Weight

WEEK 1
1 Day (Monday)
1.Squat
55%
5
1
65%
4
1
75%
3
2
85%
2
4
23
2.Bench
50%
5
1
60%
4
1
70%
3
2
80%
3
5
30
3.Squat
50%
5
1
60%
4
1
70%
3
1
80%
2
4
20
4.Flys
10x5
5.Goodmornings
10x4
Total: 76 Rises

2 Day (Tuesday)
1.Deficit Deadlift
50%
3
1
60%
3
2
70%
2
4
17
2.Incline Bench Press
4x5

126.5
149.5
172.5
195.5

100
120
140
160

115
138
161
184

130
156
182

3.Bench Lockouts
3x5
4.Dips
6x5
5.Military Press
10x4
Total: 17 Rises

3 Day (Wednesday)
1.Deadlift
50%
3
1
60%
3
1
70%
3
2
80%
3
2
85%
2
4
26
2.Bench
55%
5
1
65%
4
1
75%
3
2
85%
2
5
25
3.Flys
10x5
4.Squat To Depth
4x5
5.Goodmornings Seated
8x4
Total: 51 Rises

130
156
182
208
221

110
130
150
170

5 Day (Friday)
1.Squat
50%
60%
70%
80%
30
2.Bench
50%
60%
70%
80%

5
4
3
3

1
1
2
5

115
138
161
184

5
4
3
3

1
1
2
6

100
120
140
160

33
3.Squat
55%
5
1
65%
5
1
75%
4
4
26
4.Tricep Press
10x5
5.Military Press
10x3
Total: 89 Rises

6 Day (Saturday)
1.Deadlift To Knees
50%
3
1
60%
3
1
70%
3
2
80%
2
5
22
2.Bench
55%
5
1
65%
5
1
75%
4
5
30
3.Bench Lockouts
3x5
4.Deadlift From Racks
65%
3
1
75%
3
1
85%
3
2
95%
3
4
24
5.Leg Press
4x5
6.Military Press
8x3
Total: 76 Rises

126.5
149.5
172.5

130
156
182
208

110
130
150

169
195
221
247

Total per Week: 309 Rises


Squat
70% 99
15904.5
Bench
71% 118
16790
Deadlift 73% 89
17160

WEEK 2
1 Day (Monday)
1.Bench
50%
5
1
60%
4
1
70%
3
2
80%
2
2
90%
1
3
22
2.Squat
50%
5
1
60%
4
1
70%
3
2
80%
2
5
25
3.Bench
55%
5
1
65%
4
1
75%
3
1
85%
2
4
20
4.Flys
10x5
5.Goodmornings
5x5
Total: 67 Rises

2 Day (Tuesday)
1.Deficit Deadlift
55%
3
1
65%
2
2
75%
1
5
12
2.Incline Bench Press
4x6.
3.Bench Lockouts
3x5.
4.Dips
6x5.
5.Military Press
8x4.
Total: 12 Rises

100
120
140
160
180

115
138
161
184

110
130
150
170

143
169
195

3 Day (Wednesday)
1.Deadlift
50%
3
1
60%
3
1
70%
3
2
80%
2
2
90%
1
3
16
2.Bench
50%
5
1
60%
4
2
70%
3
2
80%
3
5
34
3.Flys
10x5
4.Deadlift From Racks
65%
4
1
75%
4
2
85%
4
4
28
5.Goodmornings
8x4
Total: 77 Rises

130
156
182
208
234

100
120
140
160

169
195
221

5 Day (Friday)
1.Squat
50%
5
1
60%
4
1
70%
3
2
80%
2
2
90%
1
3
80%
2
2
26
2.Bench
50%
5
1
60%
4
1
70%
3
2
80%
2
6
27
3.Bench Lockouts
2x6.

115
138
161
184
207
184

100
120
140
160

4.Flys
10x5
5.Military Press
8x3
Total: 53 Rises

6 Day (Saturday)
1.Deadlift
55%
3
1
65%
3
1
75%
3
2
85%
2
5
22
2.Bench
55%
4
1
65%
4
1
75%
4
5
28
3.Tricep Press
10x5
4.Romanian Deadlift
50%
4
1
60%
4
4
20
5.Goodmornings
5x5
Total: 70 Rises

143
169
195
221

110
130
150

130
156

Total per Week: 279 Rises


Squat
69% 51
8119
Bench
70% 131
18280
Deadlift 73% 98
18668
WEEK 3
1 Day (Monday)
1.Squat
55%
5
1
65%
4
1
75%
3
2
85%
2
6
27
2.Bench
50%
5
1

126.5
149.5
172.5
195.5

100

60%
4
1
70%
3
2
80%
3
6
33
3.Squat
50%
5
1
60%
4
1
70%
3
1
80%
3
4
24
4.Flys
10x5
5.Goodmornings Seated
8x4
Total: 82 Rises

2 Day (Tuesday)
1.Deficit Deadlift
50%
3
2
60%
3
2
65%
2
6
24
2.Bench
55%
5
1
65%
4
2
75%
3
4
20
3.Bench Lockouts
3x5
4.Squat To Depth
4x5
5.Goodmornings
5x5
Total: 49 Rises

3 Day (Wednesday)
1.Deadlift To Knee
50%
3
1
60%
3
1
70%
3
2
75%
3
4
24

120
140
160

115
138
161
184

130
156
169

110
130
150

130
156
182
195

2.Bench
50%
5
1
60%
4
1
70%
3
2
80%
3
2
85%
2
4
29
3.Deadlift
50%
3
1
60%
3
1
70%
3
1
80%
3
5
24
4.Leg Press
4x5
5.Squat To Depth
5x5
Total: 77 Rises

100
120
140
160
170

130
156
182
208

5 Day (Friday)
1.Squat
50%
5
1
60%
5
1
70%
5
1
75%
4
4
31
2.Bench
50%
5
1
60%
4
1
70%
3
2
80%
3
7
36
3.Flys
10x5
4.Dips
5x5
5.Goodmornings
8x4
Total: 67 Rises

6 Day (Saturday)
1.Deadlift

115
138
161
172.5

100
120
140
160

50%
3
1
60%
3
1
70%
3
2
80%
3
2
85%
2
4
26
2.Bench
55%
5
1
65%
5
2
75%
4
5
35
3.Deadlift From Racks
60%
4
1
70%
4
1
80%
4
2
90%
4
4
32
4.Tricep Press
10x5
5.Hack Squat
4x5
Total: 93 Rises

130
156
182
208
221

110
130
150

156
182
208
234

Total per Week: 368 Rises


Squat
70% 82
13259.5
Bench
74% 153
22260
Deadlift 71% 130
24284
WEEK 4
1 Day (Monday)
1.Squat
55%
5
1
65%
4
1
75%
3
2
85%
2
6
27
2.Bench
50%
5
1
60%
4
1
70%
3
2
80%
3
6
33
3.Flys
10x5

126.5
149.5
172.5
195.5

100
120
140
160

4.Squat
50%
5
1
60%
4
2
70%
3
1
80%
3
4
28
5.Goodmornings
8x5
Total: 80 Rises

2 Day (Tuesday)
1.Deficit Deadlift
50%
3
1
60%
3
1
70%
2
2
75%
1
3
13
2.Bench Lockouts
2x6.
3.Dips
5x5.
4.Military Press
8x3.
Total: 13 Rises

3 Day (Wednesday)
1.Deadlift
50%
3
1
60%
3
1
70%
3
2
80%
3
2
85%
2
4
26
2.Bench
50%
5
1
60%
4
1
70%
3
2
80%
3
2
90%
2
2
25
3.Deadlift From Racks
65%
3
1

115
138
161
184

130
156
182
195

130
156
182
208
221

100
120
140
160
180

169

75%
3
1
85%
3
2
95%
3
2
105%
2
2
22
4.Goodmornings Seated
8x4
Total: 73 Rises

195
221
247
273

5 Day (Friday)
1.Squat
50%
5
60%
4
70%
3
80%
3
33
2.Bench
50%
5
60%
4
70%
3
80%
3
85%
2
80%
3
36
3.Flys
10x5
4.Military Press
8x4
Total: 69 Rises

1
1
2
6

115
138
161
184

1
1
2
2
3
3

100
120
140
160
170
160

6 Day (Saturday)
1.Deadlift To Knees
50%
3
1
60%
3
1
70%
3
2
80%
2
5
22
2.Bench Lockouts
3x5
3.Dumbell Shoulder Press
5+5x6
4.Romanian Deadlift

130
156
182
208

50%
4
60%
4
65%
4
24
5.Leg Press
4x5
Total: 46 Rises

1
1
4

130
156
169

Total per Week: 281 Rises


Squat
71% 88
14386.5
Bench
71% 94
13440
Deadlift 71% 107
20007
WEEK 5
1 Day (Monday)
1.Squat
55%
5
1
65%
4
1
75%
3
2
85%
2
4
23
2.Bench
50%
5
1
60%
4
1
70%
3
2
80%
3
6
33
3.Flys
10x5.
4.Squat
50%
5
1
60%
4
1
70%
3
1
80%
2
4
20
5.Goodmornings
5x5
6.Military Press
10x4
Total: 76 Rises

2 Day (Tuesday)
1.Deficit Deadlift

126.5
149.5
172.5
195.5

100
120
140
160

115
138
161
184

50%
3
1
60%
3
2
70%
2
5
19
2.Bench
55%
3
1
65%
3
2
75%
3
5
24
3.Dips
6x5
4.Goodmornings Seated
8x4
Total: 43 Rises

3 Day (Wednesday)
1.Deadlift
55%
3
1
65%
3
1
75%
3
2
85%
2
4
20
2.Bench
50%
5
1
60%
4
1
70%
3
2
80%
3
2
85%
2
4
29
3.Flys
10x5
4.Deadlift From Racks
60%
3
1
70%
3
1
80%
3
2
90%
3
2
100%
2
3
24
5.Military Press
8x4
Total: 73 Rises

130
156
182

110
130
150

143
169
195
221

100
120
140
160
170

156
182
208
234
260

5 Day (Friday)
1.Bench
50%
5
1
60%
4
1
70%
3
2
80%
3
5
30
2.Squat
50%
5
1
60%
4
1
70%
3
2
80%
3
6
33
3.Bench
50%
5
1
60%
5
1
70%
5
4
30
4.Flys
10x5
5.Wide Grip Bench
10x5
Total: 93 Rises

6 Day (Saturday)
1.Deadlift
50%
3
1
60%
3
1
70%
3
2
80%
2
6
24
2.Incline Bench Press
3x5
3.Bench Lockouts
2x5
4.Tricep Press
10x5
Total: 24 Rises

100
120
140
160

115
138
161
184

100
120
140

130
156
182
208

Total per Week: 309 Rises


Squat
70% 76
12316.5
Bench
68% 146
20320
Deadlift 71% 87
16692

04/11/2013

Totals
Wk1
Squat
Bench
Deadlift

70%
71%
73%

99
118
89

15904.5
16790
17160

Wk2
Squat
Bench
Deadlift

69%
70%
73%

51
131
98

Wk3
Squat
Bench
Deadlift

70%
74%
71%

82 13259.5
153
22260
130
24284

Wk4
Squat
Bench
Deadlift

71%
71%
71%

88 14386.5
94
13440
107
20007

Wk5
Squat
Bench
Deadlift

70%
68%
71%

76 12316.5
146
20320
87
16692

8119
18280
18668

You might also like