There are two major objectives with this program. First is mass building of course. We are doing this by starting with the powerlifts first in order to put the most emphasis on adding mass in the muscles that we use to squat, bench and deadlift. The second major function is to take a rest after your comp. Competition is the most stressful stimulus as you are probably lifting more weight than you ever have. Over time, the general wear and tear will build up and 6 weeks of lighter weight training should put you in a great place to start back in without a lot of breakdown to the body.

I want all of you using 92.5% of your comp numbers as your max. It should feel pretty easy at first but the first 2 exercises are increased by 5 pounds a week and the third movement is increased by one rep per week. In scientific terms, this is going to fuck your life up more than 18 years of back child support from Andrew Misiorowski’s mother. Everything in there should be self-explanatory.

I need you guys rolling and stretching as much as possible and your caloric intake going up as well as hydration. Try to keep rest periods between 60-90 seconds. This is going to feel brutal during the adaptation period. Your bodies aren’t used to doing this many reps. It will get easier and make sure to maintain all of our technique protocol for the lifts.