night of the lifting dead
this 3 week powerlifting…. yes… Powerlifting program… has only come for one thing besides your brains… your strength gains. that’s right, there is nothing fancy here. no burpees, amraps, or thrusters… just bench presses, squats, and deadlifts. Will you harness enough strength to survive the night of the lifting dead?
once infected with the powerlifting virus, one has the tendency to crave human flesh and 6 sets of 5 reps… and that’s exactly what this week is all about for the main lifts. accessories lifts included in 3-d!! no refills.
now that we’re are one of the lifting dead, we can lower our rep ranges a little bit. they tried to kill us with last week’s workouts, but we just will not stay dead! keep on stumbling along, brains and gains await…
when there’s no more room in hell… then the dead will lift the earth. and that’s exactly what we are going to be doing this week. knives, axes, and 1 rep maxes. you will secure your place amongst the strongest of the lifting dead, if you survive…
key information for fighting the lifting dead:
this program’s main lifts are going to be based around percentages of you 1 rep Max on the 3 main lifts: bench press, deadlift, and squat. if you do not know your 1rm, you can either take an extremely educated and realistic guess, or (preferably) you take a week before you being this program to find you 1rm’s. the recommended way to go about this is to perform your workouts around the lifts such as laid out in this program, only instead of your percentages, preform a pyramid set, adding weight each set, until your 1rm is reached. do this slowly, controlled, and safely. example: bench press 5,5,3,3,2,2,1,1,1,1… increasing weight each set.
the main lifts will be first in the workout and are structured as one set of set amount of reps, then the second set with the same amount of weight for the same amount of reps + … meaning do as many extra reps as you feel comfortable with, if you can. do not go to absolute failure.
the remainder of the workouts will consist of accessory lifts, addressing muscles used during the main lifts and addresses our weaknesses... and sending them to the grave. stronger accessory muscles will lead to stronger main lifts, and sexier corpses. do not go to failure on these!! just activate the muscle adequately. an example of each accessory lift is provided but feel free to switch up the movements from week to week to whatever best suits you! same goes for our “float” days In which a mobility/stretching, cardio, core, and additional accessory lifts are recommended. this is all specific to you and your corpse. whatever you like to do, do. whatever weaknesses you need to strengthen, do that. improvise, stay hydrated, listen to your body (and the voices in your head), keep your form tight, and nutrients safe with the ammunition…. the night of the lifting dead is upon us.