Powerlifting Academy — twenty-week three-day meet preparation
Twenty weeks of three-day raw powerlifting build volume and heavier competition lifts, timed backward from your meet.
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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 before your competition and assess current bests before starting. Use competition squat depth, bench pauses and deadlifts from a stop. Use a ring grip for closer-grip bench work and a narrower grip for close-grip bench, keeping at least a thumb-length from the smooth part of the bar. Stand on 3–6 cm for deficits and raise the bar 8–12 cm for block pulls. Seek coaching feedback and reduce assistance if workouts exceed 90 minutes. Decide whether to lower weights or postpone training when readiness calls for it. Junior and senior lifters may discuss doing one or two fewer main sets with a coach. Finish after the meet.
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
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Powerlifting Academy — twenty-week three-day meet preparation in Catalyst
Every set ready. Every weight right.
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