Powerlifting

transylvania Barbell: 9 week powerlifting & satanic strength boosting program

Enter: the nine week & ninth cirle of helL, transylvania barbell program. This powerlifting, hypertrophy inducing, & undead strength boosting program developed by death comes lifting’s very own strength coach, the magus of muscle, bishop of barbells, the backwoods bezerker himself; roger bailey… is not for beginners, the faint of heart, or the non-blood drinkers.

TERMINOLOGY & exercise selection used within the scripture of this program are that of which more experienced lifters will recognize; for the rest of you children of the night here’s a quick review…

Rpe = Rating of perceived exertion, based on a scale from 1-10, that is using your undead telepathic abilities to rate how hard you worked on a particular exercise. so, if the program prescribes an rpe of 7, you chose a weight that you believe would challenge you at a 7 out of 10. make sense? good.

Rm & percentages = based on your 1 rep max on a particular movement. If you are unaware of this or don’t wan’t to take your best guess, we recommend taking a week before you start this program to test your 1 rep maxes for the squat, bench press, ad deadlift. Once you have your numbers you will then be able to make an accurate decision regarding the weight used for the program, and calculate all percentages based on that.

This is 9 weeks in transylvanian forests of pain, weights, and of course, blood. keep your barbell close, as it is your light that guides you through this darkness and liftcraft; and your strength gains are the only way you’re making it out alive… The transylvanian hunger to lift is real, and with the gains harnessed from this program, may you reign in eternal glory amongst the lifting dead. and if you don’t leave stronger… you won’t leave at all!!!

WEEK 1

Monday

Pause Bench Press: 4x6 (60% of your one rep max)

Incline Close grip Bench press: 3x8, 4th set AMRAP

DumBbell fly:  4x12

Skullcrusher Superset with shoulder band pull-aparts: 4x12

Weighted Sit-ups: 3x12

Tuesday

Barbell back Squat: 4x5 ( 70% of 1rm)

Pause barbell back Squat: 3x10 (50%)

Deficit Single Leg Deadlifts w/ 3 sec Eccentric: 2x6 (RPE of 8), 3rd set  6 (RPE 7)

Leg curls: 3x15 superset with leg extensions: 3x12

Ab wheel 3x12

Thursday

Pause wide grip bench press: 2x8 ( 55%), 2x6 (65%)

Close-Grip floor press: 3x6

Dumbbell Incline Press: 12,10,8, 20lbs AMRAP

DB side raises: 4x10 superset with DB bent over rear delt fly: 4x12

Friday  

Opp stance deadlift: 4x6 (65%)

Sumo stance deadlift w/ pause at the knee: 3x5 (55%)

Good mournings: 4x12

Barbell rows: 4x8

Leg raises: 3x12 superset with Db hammer curls: 2x12, 1x10

Sunday

Front squat: 3x5 (RPE 7)

Lat pulldowns: 12,10,8,8

Db rows: 3x10 (each arm)

Db bicep curls :15,12,12 superset with rope face pulls: 3x12

Weighted decline bench sit ups: 3x12

WEEK 2

Monday

Pause Bench Press: 4x6 (65%)

Wide- grip Larsen (feet elevated) barbell bench press: 4x6

Close Grip bench press: 4x12

DB lateral raises: 4x12 superset with rope tricep pushdowns: 4x15

kneeling rope cable crunch: 3x12

Tuesday

Squat: 3x4 (70%) 1x4 ( 75%)

Front squat: 4x8

Lying Hamstring curl machine: 4x12

seated Leg curl machine (Or good mornings): 3x15 superset with leg raises: 3x15

Thursday

Close grip pause bench press: 10 x3 (60% - 45 sec. rest between sets)

Spoto press (bench press, stopping 2 inches above chest): 4x8 (Rpe of 8)

Db pause bench press: 4x8

Db lateral raises: 4x10 superset with db rear delt fly: 4x12

Dips : 3x AMRAP superset with DB front raises: 3x10

Friday

Opp stance deadlift: 10x2 (70%)

Deficit SingLe leg DeadLift: 4x8

BarBell rows: 4x12

Kettlebell SLDL: 3x12 superset with planks: 3x60seconds

DB hammer curls: 4x12 superset with back extensions: 4x20

Sunday

Front squat: 5x5 (RPE of 7)

Front squat: (lower previous weight by 10%) 3x10

Lat pulldowns: 4x10

DB Shrugs: 3x12 superset with face pulls: 3x12

giant set: 3x12: Ab wheel, db curls, Db rear delt fly

WEEK 3

Monday

Pause bench press: 3x5 (70%), 1x5 (75%)

Close Grip bench press: 5x4

Weighted dips or slow eccentric dips: 4x12

Db lateral raises: 4x10 superset with Db rear delt fly: 4x12

Tricep pushdowns: 3x15 superset with face pulls: 3x15

Tuesday

Squat: 3x3 (75%), 1x3 (80%)

Squat: 4x10 ( 55%)

Wide stance good mourning: 4x12

DB SLDL: 3x10

Ab Whee:l 3x12

Thursday

Pause wide-grip bench Press: 2x6 (65%), 2x4 (75%)

Close-grip spoto press: 4x4

Dips :4x15

Db lateral raises: 4x10 superset with Db rear delt fly: 4x12

Tricep straight bar pushdowns: 3x15 superset with Face pulls: 3x15

Friday

Opp. stance deadlift: 4x4 ( 75%)

Sumo deadlift: 10x2 (55%), 45 sec rest in between sets

single leg deadlift: 4x6

Barbell rows: 5x8

Leg raises: 3x12 superset with Db hammer curls: 3 x12

Sunday

Front squat: 4x4 ( RPE of 8)

Front squat: 4x6 (RPE of 7)

DB Incline rows: 1x12, 3x8

Pull ups: 4 x AMRAP superset with DB shrugs: 4x 12

Weighted sit ups: 3x12

WEEK 4

Monday

Pause Bench: 3x5 ( 75%), 1x6 (72.5%)

Close-grip 2 sec pause bench press: 4x4 (65%)

DB seated Overhead press: 4x12

Db lateral raises: 4x10 superset with db tricep overhead extensions: 4x15

Weighted crunches: 4x12

Tuesday

Squat: 3x5 (RPE 8)

Pause squat: 3x2 (70%)

Back extensions: 4x12

Lying hamstring curl: 3x15 superset planks: 3x 60sec.

Thursday

Wide-grip 3 sec pause bench Press: 4x4 (Rpe 8)

Close-gripG 2 board press: 4x4 (80%)

DB bench press: 50 reps with 30lb db’s (as fast as possible)

Db lateral raises: 4x10 superset with Db rear delt fly: 4x10

Dips: 3x Amrap superset with db front raises: 3x10

Friday

Opp stance deadlift: 3x2 (80%)

Sumo block (or rack) pulls: 3x4 (80%)

Deficit SLDL: 8,6,4,4

Lying hamstring curls: 3x12 superset with weighted sit-ups: 3x12

Db hammer curls 4x12, superset with back ext: 4x20

Sunday

Front squats: 5x4 (RPE 7)

sumo deadlift: 12,10,8

BarBell rows: 4x8, superset with leg raises: 4x12

Leg extensions superset with leg curls: 3x12

WEEK 5

Monday

Pause bench press: 2x2 (85%), 1x2 (90%)

Close-grip pause bench Press: 4x3 (80%)

Barbell military press: 3x6

Ab wheel: 3x15, Db tricep extension: 3x10, db lateral raises 3x10 - giant set

Tuesday

Squat: 1x 70% 80% & 90%

Front squat: 3x4 (RPE 8)

romanian (transylvanian) deadlifts: 4x15

Ab wheel: 4x15

Thursday

Pause Bench press: 2x3 (80%), 2x2 at (90%)

Floor press: 4x3 ( RPE 9)

DB incline press: 4x12

Db rear delts: 3x15 superset with db hammer curls: 3x12

Db lateral raises: 3x12 superset with skull crushers: 3x15

Friday

deadlift: 3x2 (rpe 9)

sumo block pulls: 3x3 (rpe 8)

Deficit single leg deadlifts: 5x rpe 9, 5x rpe 10 (max), 2x3 (rpe 9)

t bar bows: 4x8 superset with weighted planks: 4x60 sec

WEEK 6

Monday 

Pause bench press: 1x Rpe 7, 1x RPE 8, 1x RPE 9

Close-grip bench: 3x2 (rpe 8)

Db flyes: 3x12

Pull ups: max reps x 3 sets superset with Db tricep ext: 3x15

Ab wheel: 4x12

Tuesday 

Pause squat: work up to 3 rep max

Squats: 3x3 (75% )

SLDL: 2x12

Weighted sit ups: 2x12

Thursday 

Pause bench press: 3x2 (Rpe 8)

Close-grip spoto press: 3x3 (rpe 7)

Close-Grip Larsen press: 3x6

Dips: 3x10 superset BarBell curls: 3x10

Db lateral raise: 3x10 superset with. db rear delts fly: 3x10

Friday 

4in Block pulls: 2Xrpe 9, 2Xrpe 10

SLDL: 3X3 (RPE 8)

Sumo speed pulls: 6x1 with 40% , 20 second rest between sets

Db rows: 3x10 superset with weighted: sit ups 3x10

WEEK 7

Monday

 Pause bench press: 4x3 (Rpe 9)

Close-grip bench: 2x3 (rpe 8), 2x3 (rpe 9) 

Giant set 3x12:

Db ohp, Ab wheel, Db tricep ext, Db side raises

Tuesday

Squat: 4x4 (rpe 9)

Pause squat: 3x3 (rpe 9)

Leg press: 3x8

Leg curls: 3x10 superset with ab wheel: 3x10

Thursday

Pause bench press: 2x3 (rpe 8), 2x2 (rpe 9)

Wide grip bench press: 4x4 (rpe 8)

Barbell incline press: 3x6

Db rear delt fly: 3x15 superset with db hammer curls: 3x12

Db lateral raise: 3x12 superset with skull crushers: 3x10

Friday 

Comp stance deadlift: work up to heavy double (set of 2)

Front squats: 3x8

Deficit SLDL: 3x5 (Rpe 8)

T-bar rows : 4x8 superset with weighted plank: 4x 60secs

WEEK 8

Monday

Bench press: 2x1 (RPE 9), 1X1 (RPe 10) (max)

Pause close-grip: 3x3 (rpe 9)

Incline db fly: 3x10

Face pulls: 3x10

Pushups: 3X amrap

Tuesday

Squat: 1X rep 9, 1X RPE10

PAUSE SQUAT: 3X3 (RPE 9)

DEFICT SLDL: 4X8

WEIGHTED SITUPS: 4X10

THURSDAY

WIDE GRIP BENCH press: 4X4 (RPE 8)

FLOOR PRESS: 3X6 (RPE 7)

DB INCLINE PRESS: 3X12

TRICEP PUSHDOWN: 3X12 SUPERSET with HAMMER CURLS: 3X12

DB lateral RAISES: 3X12 SUPERSET with REAR DELT fly: 3X12

Friday 

Deficit deadlift: 3x1 (rpe 8)

Comp stance speed pulls: 6x3 (60%)

Sumo deadlift: 3x5

Cable rows: 3x8 superset with leg raises: 3x12

WEEK 9

TEST WEEK

This week will be your test of true undead strength. Please take the time to properly warm up your corpses, via the warm-up guide or whatever extracurricular blood drinking activity you choose, and please take the time working up to a 1 rep max. May the devil be with you. 

MONDAY

PAUSE BENCH press: 1 rep max

2 BOARD PRESS: 3 rep max

DUMBBELL BENCH press: 2X10

CABLE FLYES: 2X12

TRICEP PUSHDOWN: 2X15

FACE PULLS: 2X10 SUPERSET with DB lateral RAISES: 2X10

Thursday

SQUAT: 1 rep max

PAUSE SQUAT: 2 rep max

HACK SQUAT: 2X10

LyING HAMSTRING CURLS: 2X12

AB WHEEL: 2X12

SATURDAY

COMP STANCE deadlift: 1 rep max

OPPOSITE STANCE deadlift: 2X2 (RPE 10)

PULL UP: 2X8

LEG CURLS: 2X10

PLANKS: 2X60SEC.