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 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