Tsampa PurePower Squats - 245 Max
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Pure Power Mag 16-week Squat Routine Based on a 135 lbs (61 kg) lifter with a 225 lbs (102 kg) training max and a 265 lbs (120 kg) competition max we get the following cycle. Pounds are rounded to the nearest 5 lbs. Notation: sets x reps @ weight ( % of max). bw = bodyweight, CFmax = competition squat max, TFmax = training squat max Ab work (basic core work) = crunches, obliques, leg raises, reverse hypers, hypers, and sit-ups. CYCLE 1 (Weeks 1-7) The goal of this cycle is to push up your raw lifting abilities. If you need to use a belt try to limit that to weights of 80% or more. No other supportive powerlifting equipment should be worn in this phase. Week 1 Monday Competition Squat warm-up: 6 @ 115lbs (50% TFmax), 4 @ 145lbs (65% TFmax) work sets: 8x2 @ 160lbs (70% TFmax), 1 @ 170lbs (75% TFmax) Bench Press Paused Competition Squat warm-up: 6 @ 115lbs (50% TFmax), 5 @ 145lbs (65% TFmax) work sets: 4x4 @ 135lbs (60% TFmax) Bench Press assistance Ab work Wednesday Bench Press assistance Ab work Thursday Lunge warm-up: 7 @ 70lbs (50% bw) work sets: 5x3 @ 95lbs (70% bw) Deadlift Front Squat warm-up: 6 @ 115lbs (50% TFmax), 5 @ 135lbs (60% TFmax) work sets: 5x2 @ 160lbs (70% TFmax) Leg Curl warm-up: 1x10 work sets: 4x6 Deadlift assistance Ab work Friday Bench Press assistance Ab work Week 2
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Transcript of Tsampa PurePower Squats - 245 Max
Pure Power Mag 16-week Squat Routine
Based on a 1 35 lbs (61 kg) lifter with a 225 lbs (1 02 kg) training max and a 265 lbs (1 20 kg) competition max we get
the following cy cle. Pounds are rounded to the nearest 5 lbs.
Notation: sets x reps @ weight (% of max).
bw = body weight, CFmax = competition squat max, TFmax = training squat max
Ab work (basic core work) = crunches, obliques, leg raises, rev erse hy pers, hy pers, and sit-ups.
CYCLE 1 (Weeks 1-7)
The goal of this cy cle is to push up y our raw lifting abilities. If y ou need to use a belt try to limit that to weights of
80% or more. No other supportiv e powerlifting equipment should be worn in this phase.
Week 1
Monday Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 4 @ 1 45lbs (65% TFmax)work sets: 8x2 @ 1 60lbs (7 0% TFmax), 1 @ 1 7 0lbs (7 5% TFmax)
Bench Press
Paused Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 45lbs (65% TFmax)work sets: 4x4 @ 1 35lbs (60% TFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Ab work
Thursday Lungewarm-up: 7 @ 7 0lbs (50% bw)work sets: 5x3 @ 95lbs (7 0% bw)
Deadlift
Front Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 35lbs (60% TFmax)work sets: 5x2 @ 1 60lbs (7 0% TFmax)
Leg Curlwarm-up: 1 x1 0work sets: 4x6
Deadlift assistance
Ab work
Friday Bench Press assistance
Ab work
Week 2
Monday Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 4 @ 1 45lbs (65% TFmax)work sets: 7 x2 @ 1 7 0lbs (7 5% TFmax), 1 @ 1 80lbs (80% TFmax)
Bench Press
Paused Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 45lbs (65% TFmax)work sets: 2x3 @ 1 50lbs (67 % TFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Ab work
Thursday Lungewarm-up: 7 @ 7 0lbs (50% bw)work sets: 5x4 @ 95lbs (7 0% bw)
Deadlift
Front Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 35lbs (60% TFmax)work sets: 5x2 @ 1 7 0lbs (7 5% TFmax)
Leg Curlwarm-up: 1 x1 0work sets: 4x6
Deadlift assistance
Ab work
Friday Bench Press assistance
Ab work
Week 3
Monday Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 4 @ 1 45lbs (65% TFmax)work sets: 5x2 @ 1 80lbs (80% TFmax), 1 @ 1 90lbs (85% TFmax)
Bench Press
Paused Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 45lbs (65% TFmax)work sets: 2x3 @ 1 55lbs (68% TFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Ab work
Thursday Lungewarm-up: 7 @ 7 0lbs (50% bw)work sets: 5x4 @ 1 00lbs (7 5% bw)
Deadlift
Front Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 35lbs (60% TFmax)work sets: 5x2 @ 1 7 0lbs (7 5% TFmax)
Leg Curlwarm-up: 1 x1 0work sets: 5x6
Deadlift assistance
Ab work
Friday Bench Press assistance
Ab work
Week 4
Monday Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 4 @ 1 45lbs (65% TFmax)work sets: 5x2 @ 1 90lbs (85% TFmax), 1 @ 205lbs (90% TFmax)
Bench Press
Paused Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 45lbs (65% TFmax)work sets: 2x3 @ 1 60lbs (7 0% TFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Ab work
Thursday Lungewarm-up: 7 @ 7 0lbs (50% bw)work sets: 3x4 @ 1 1 0lbs (80% bw)
Deadlift
Front Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 35lbs (60% TFmax)work sets: 2 @ 1 60lbs (7 0% TFmax), 3x2 @ 1 80lbs (80% TFmax)
Leg Curlwarm-up: 1 x1 0work sets: 5x6
Deadlift assistance
Ab work
Friday Bench Press assistance
Ab work
Week 5
Monday Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 4 @ 1 45lbs (65% TFmax)
work sets: 3x2 @ 205lbs (90% TFmax), 1 @ 21 5lbs (95% TFmax)
Bench Press
Paused Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 45lbs (65% TFmax)work sets: 3x2 @ 1 60lbs (7 2% TFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Ab work
Thursday Lungewarm-up: 7 @ 7 0lbs (50% bw)work sets: 3x5 @ 1 1 0lbs (80% bw)
Deadlift
Front Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 35lbs (60% TFmax)work sets: 2 @ 1 60lbs (7 0% TFmax), 4x2 @ 1 80lbs (80% TFmax)
Leg Curlwarm-up: 1 x1 0work sets: 4x8
Deadlift assistance
Ab work
Friday Bench Press assistance
Ab work
Week 6
Monday Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 4 @ 1 45lbs (65% TFmax)work sets: 2x2 or 2x1 @ 21 5lbs (95% TFmax)
Bench Press
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Ab work
Thursday Lungewarm-up: 7 @ 7 0lbs (50% bw)work sets: 3x4 @ 1 1 5lbs (85% bw)
Deadlift
Front Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 35lbs (60% TFmax)work sets: 2 @ 1 60lbs (7 0% TFmax), 5x2 @ 1 80lbs (80% TFmax)
Leg Curlwarm-up: 1 x1 0work sets: 4x8
Deadlift assistance
Ab work
Friday Bench Press assistance
Ab work
Week 7
Monday Competition Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 4 @ 1 45lbs (65% TFmax)work sets: 5x3 @ 1 80lbs (80% TFmax)
Bench Press
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Ab work
Thursday Deadlift
Front Squatwarm-up: 6 @ 1 1 5lbs (50% TFmax), 5 @ 1 35lbs (60% TFmax)work sets: 2 @ 1 60lbs (7 0% TFmax), 5x2 @ 1 80lbs (80% TFmax)
Leg Curlwarm-up: 1 x1 0work sets: 4x8
Deadlift assistance
Ab work
Friday Bench Press assistance
Ab work
CYCLE 2 (Weeks 8-13)
The use of knee wraps and belt is recommended. You can use a squat suit with straps down on week 1 2 if y ou wish.
During this cy cle y ou may find that the weights feel easier, but continue to perform the squat reps as explosiv ely as
possible.
Week 8
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 6x4 @ 1 7 0lbs (65% CFmax)
Bench Press
Paused Olympic Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 7 0lbs (65% CFmax)
work sets: 3x2 @ 200lbs (7 5% CFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Deadlift assistance
Ab work
Thursday Step-upwarm-up: 7 @ 7 0lbs (50% bw)work sets: 4x6 @ 1 00lbs (7 5% bw)
Quarter Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 60lbs (60% CFmax)work sets: 3x3 @ 225lbs (85% CFmax)
Leg Curlwarm-up: 1 x1 0work sets: 5x6
Ab work
Friday Deadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
Week 9
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 3x3 @ 1 85lbs (7 0% CFmax), 3x2 @ 21 0lbs (80% CFmax)
Bench Press
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Deadlift assistance
Ab work
Thursday Step-upwarm-up: 7 @ 7 0lbs (50% bw)work sets: 4x4 @ 1 1 0lbs (80% bw)
Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 60lbs (60% CFmax)work sets: 3x3 @ 1 85lbs (7 0% CFmax)
Leg Curlwarm-up: 1 x1 0work sets: 5x6
Ab work
Friday Deadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
Week 10
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 7 x2 @ 200lbs (7 5% CFmax), 3x3 @ 21 0lbs (80% CFmax)
Bench Press
Paused Olympic Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 7 0lbs (65% CFmax)work sets: 3x3 @ 1 85lbs (7 0% CFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Deadlift assistance
Ab work
Thursday Step-upwarm-up: 7 @ 7 0lbs (50% bw)work sets: 4x5 @ 1 1 0lbs (80% bw)
Quarter Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 60lbs (60% CFmax)work sets: 3x2 @ 240lbs (90% CFmax)
Leg Curlwarm-up: 1 x1 0work sets: 6x6
Ab work
Friday Deadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
Week 11
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 3 @ 1 85lbs (7 0% CFmax), 5x3 @ 21 0lbs (80% CFmax)
Bench Press
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Deadlift assistance
Ab work
Thursday Step-upwarm-up: 7 @ 7 0lbs (50% bw)work sets: 5x3 @ 1 1 5lbs (85% bw)
Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 60lbs (60% CFmax)work sets: 4x4 @ 1 7 0lbs (65% CFmax)
Leg Curlwarm-up: 1 x1 0work sets: 6x6
Ab work
Friday Deadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
Week 12
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 2x3 @ 21 0lbs (80% CFmax), 3x2 @ 225lbs (85% CFmax)
Bench Press
Paused Olympic Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 7 0lbs (65% CFmax)work sets: 3x3 @ 200lbs (7 5% CFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Deadlift assistance
Ab work
Thursday Step-upwarm-up: 7 @ 7 0lbs (50% bw)work sets: 5x3 @ 1 1 0lbs (80% bw)
Quarter Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 60lbs (60% CFmax)work sets: 2x3 @ 250lbs (95% CFmax)
Leg Curlwarm-up: 1 x1 0
work sets: 3x6
Ab work
Friday Deadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
Week 13
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 3-4x2 @ 225lbs (85% CFmax), 2x2 @ 240lbs (90% CFmax)
Bench Press
Paused Olympic Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 7 0lbs (65% CFmax)work sets: 3x3 @ 21 0lbs (80% CFmax)
Bench Press assistance
Ab work
Wednesday Bench Press assistance
Deadlift assistance
Ab work
Thursday Step-upwarm-up: 7 @ 7 0lbs (50% bw)work sets: 3x3 @ 1 1 0lbs (80% bw)
Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 60lbs (60% CFmax)work sets: 4x2 @ 1 85lbs (7 0% CFmax)
Leg Curlwarm-up: 1 x1 0work sets: 3x6
Ab work
Friday Deadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
CYCLE 3 (Weeks 14-16)
These final four weeks peak y our intensities in the squat with a taper to rest the body before the meet. All y our
supportiv e powerlifting gear should be used in this phase on the work sets, with the exception of week 1 6 when only a
belt and wraps may be required.
Week 14
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 2x2 @ 21 0lbs (80% CFmax), 1 @ 240lbs (90% CFmax), 2 @ 250lbs (95%CFmax)
Bench Press
Deadlift
Quarter Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 60lbs (60% CFmax)work sets: 2 @ 265lbs (1 00% CFmax), 4 @ 27 0lbs (1 02% CFmax)
Bench Press assistance
Ab work
Wednesday
Step-upwarm-up: 7 @ 7 0lbs (50% bw)work sets: 5x3 @ 1 00lbs (7 5% bw)
Bench Press
Ab work
Friday Deadlift assistance
Bench Press assistance
Ab work
Week 15
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 5x2 @ 21 0lbs (80% CFmax)
Bench Press
Deadlift
Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 5 @ 1 60lbs (60% CFmax)work sets: 3x4 @ 1 7 0lbs (65% CFmax)
Bench Press assistance
Ab work
Wednesday Step-upwarm-up: 7 @ 7 0lbs (50% bw)work sets: 3x3 @ 95lbs (7 0% bw)
Bench Press
Ab work
Friday Deadlift assistance
Bench Press assistance
Ab work
Week 16
Monday Competition Squatwarm-up: 6 @ 1 35lbs (50% CFmax), 4 @ 1 7 0lbs (65% CFmax)work sets: 3x2 @ 200lbs (7 5% CFmax)
Bench Press
Deadlift
Bench Press assistance
Ab work
Wednesday Bench Press
Ab work
Friday Deadlift assistance
Bench Press assistance
Ab work
