THE BEST 4-4-8 IVYSAUR VARIANT

Program Introduction The program incorporates a 4 sets of 4 training session and 4 sets of 8 training session for all Main Lifts (squat, bench press, deadlift, and overhead press) and Secondary Lifts. It follows a Week A and B routine structure and the lifter will bench press three times per week for both AContinue reading “THE BEST 4-4-8 IVYSAUR VARIANT”

The Amazing Cube Kingpin Program

Introduction The cube method was created by a powerlifter called Brandon Lilly, he is by far one of the greatest powerlifters (raw and geared). From my knowledge his max raw lifts were 650.3lb Squat, 600lb Bench, and 815.7lb Deadlift and totaled 2000lbs on many occasions. Unfortunately due to a career ending injury he no longerContinue reading “The Amazing Cube Kingpin Program”

Dan Alexander 10 Week Powerlifting Peaking Program

Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.

JH 5/8/3 PROGRAM

Introduction This program was inspired by my experience running nSuns 5/3/1 and Jim Wendler’s 5/3/1. I ran both programs successfully, however, I felt there needed to be a balance between the two. nSuns 5/3/1 for me was jus too ‘fiddly’ and excessive in terms of volume for a novice and early intermediate lifter. Jim Wendler’sContinue reading “JH 5/8/3 PROGRAM”

JH 5RM Novice Linear Program

Introduction This program is fantastic for Novice lifters, the program works off your 5 rep max and lasts for eight weeks. You train three times per week which allows sufficient time for you to recover during sessions. You squat and bench press three times per week, and deadlift once a week. However, you have twoContinue reading “JH 5RM Novice Linear Program”

Magnusson & Ortmayer Deadlift Program

This is a fantastic and highly successful deadlift program created and used by the legendary strongmen “Benedikt Magnusson” and ” Travis Ortmayer”. This is a brutal deadlift program, it is hell and I can absolutely guarantee this because I underwent this self torture routine. HOWEVER, I added 22.5 kilograms to my deadlift in 12 Weeks. InContinue reading “Magnusson & Ortmayer Deadlift Program”

Mark Bell’s 5 Week Bench Press Program

Introduction Mark Bell or affectionately known as ‘Smelly’, a nickname his brothers came up with because he hates showers as a kid. Mark is a record breaking powerlifter, owner of Super Training Gym and the inventor of Sling Shot®. This guy has his shit together! his best-equipped lifts were a 1,080lb squat, an 854lb benchContinue reading “Mark Bell’s 5 Week Bench Press Program”

BRANDON LILLY CUBE PROGRAMS REVIEW (2021)

The cube method was created by a powerlifter called Brandon Lilly, he is by far one of the greatest powerlifters (raw and geared). From my knowledge his max raw lifts were 650.3lb Squat, 600lb Bench, and 815.7lb Deadlift and totaled 2000lbs on many occasions. Unfortunately due to a career ending injury he no longer competesContinue reading “BRANDON LILLY CUBE PROGRAMS REVIEW (2021)”

SMOLOV SQUAT PROGRAM REVIEW (2021)

Smolov Squat Program is a 13 week Squat Program that was developed by Sergey Smolov. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. It is said that by completing this Smolov Squat program you will add up to 45 kilograms to your squat in just 13Continue reading “SMOLOV SQUAT PROGRAM REVIEW (2021)”

A BORIS SHEIKO PROGRAM REVIEW (2021)

Boris Sheiko is a Russian Powerlifting coach and a legend in the powerlifting community. Boris is known for his selective coaching (he chooses you – you don’t choose him) and his demand for complete discipline and commitment from athletes he chooses to coach. His program’s are renowned for high volume training focusing on competition liftsContinue reading “A BORIS SHEIKO PROGRAM REVIEW (2021)”