Powerlifting Academy — sixteen-week three-day meet preparation
Sixteen weeks of squat, bench and deadlift three times a week count down to a meet, moving from volume to heavier work.
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Program
Back squat
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Train Tuesday, Thursday and Saturday toward your meet date, testing current bests before starting. Use competition squat depth, bench pauses and deadlift starts. Stand on 3–6 cm for deficits and raise the bar 8–12 cm for block pulls. For the closer bench grip, put your little finger on the ring; close grip is narrower, keeping at least a thumb-length from the smooth part of the bar. Keep sessions within 90 minutes, reducing assistance first if needed. Review fatigue with a coach and decide whether to lower weights or postpone training. Film lifts for feedback if training without a coach. Choose fly and vertical-pull alternatives before starting and choose any other replacement yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Cable stack
- Deficit platform
- Flat bench
- Leg extension machine
- Lying leg curl machine
- Parallel bars
- Pull-up bar
- Elevated deadlift pulling blocks
- Squat rack
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