CTRL — ten-week meet preparation
Ten weeks of four-day powerlifting pair effort-rated top sets with fixed pound increases and 5% lighter follow-up sets.
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Enter these 57 numbers and Catalyst works out every workout from them.
Week 1 planned weights
Week 3 planned weights
Week 5 planned weights
Week 6 planned weights
Week 7 planned weights
Week 8 planned weights
Week 9 planned weights
Meet week planned weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on Mon, Tue, Thu, Sat.
| Week | Mon | Tue | Thu | Sat |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train on Monday, Tuesday, Thursday and Saturday for ten weeks. Use pounds for fixed weight increases and round back-off weights to the nearest five pounds. Plan top-set weights yourself, considering modest increases in Odd waves. Pause competition bench presses, use a close grip about one hand-width inside that grip, and pause deadlifts just above the floor. Three-two-X means a three-second descent, a two-second bottom pause and an explosive return; choose the top pause and the timing of two-count pauses. For the three bench sets at RPE six, seven and eight, consider the five-percent weight reduction without adding a set. Warm up with two sets of ten breaths each in a 90/90 hemibridge with reach, a modified bear plank and an adductor isometric hold, then two sets of five breaths per side in a split-squat hold. Use the demonstration videos to choose positions. Breathe fully, using the exhale to control your ribs and trunk. RPE ten leaves no extra rep, nine roughly one, eight roughly two, seven roughly three and six roughly four; use half points when unsure. Finish the final workout with one single at RPE ten in each competition lift, choosing its weight beforehand. Plan any further attempts yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
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Run CTRL — ten-week meet preparation in Catalyst
Every set ready. Every weight right.
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