Zero Boundaries Episode 1: Powerlifting


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. In the first episode of our Zero Boundaries series, Sean Collins, C.S.C.S., a USA Powerlifting club coach at Murder of Crows Barbell Club in Brooklyn, NY, gave MF‘s Zack Zeigler the lowdown on bench press technique and maxing out on the deadlift.

They started off with the squat, as Zeigler stepped out of his comfort zone to try the low-bar powerlifting style back squat. Zeigler knocked out a few sets and added weight, as he practiced nailing the technique. Then came the bench, focusing on back arch and pushing through the heels. Finally, it came time for the one-rep max deadlift 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 WORKOUT

Day 1

  • 3×5 Squat; start with a weight you could comfortably do for 7 reps and increase 5-10 pounds each set
  • 3×5 Bench Press; start with a weight you could comfortably do for 7 reps and increase 5-10 pounds each set
  • 3×10 Romanian Deadlift; pick a weight that would make it very difficult to do an 11th rep
  • Plank, 3x at max effort

Day 2

  • 3×10 Front Squat; start with a weight you could comfortably do for 12 reps and increase 5 pounds each set
  • 5×5 Overhead Press; start with a weight you could comfortably do for 7-8 reps and increase 5 pounds each set
  • 3×10 Row, any variation; select a challenging weight

Day 3

  • 3×5 Squat; attempt a weight 5-10 pounds heavier than Day 1
  • 3×5 Bench Press; attempt a weight 5-10 pounds heavier than Day 1
  • 3×4 Deadlift; attempt a weight 10-15 pounds heavier than your last squat
  • 3×12 Triceps/Biceps Superset at max effort

SUPP 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? Check out our beginner’s guide to powerlifting, our powerlifting training plan, or if you are experienced and want to try something different, try our bodyweight program for powerlifters.

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*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.