Fedorenko Prep Cycle Powerlifting

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
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
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

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
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
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

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
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
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

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
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
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
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

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

Fedorenko Prep Cycle Powerlifting

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Fedorenko Prep Cycle Powerlifting

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Plan For Training [Msmk] [Polkorenko] Yu.

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

Reps Sets Weight

Total per Week: 309 Rises

Total per Week: 279 Rises

Total per Week: 368 Rises

Total per Week: 281 Rises

Total per Week: 309 Rises

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