NextLifter.com.live on the net!Welcome to NextLifter.com, my online contribution to Powerlifting. Over the last 30 years, I’ve been a lifter, ref and coach and I’ve put together this set of tools to help you run your Powerlifting contests. If you know how to use Microsoft Excel, all you need is a laptop, a printer, and a projector to run meets better, faster, and more accurately. The scoring program started as a simple Excel spreadsheet with a barload graphic has grown to a full blown suite of programs and tools to help you run PL contests from local level to world championships – and it’s all free.You’ll need to send me an e-mail to get the program. There are a number of versions of the program to accommodate different federations and types of contests (Olympic lifting too). I wasn’t able to write a universal one that accommodated every federation and variation that meet directors have come up with. Please e-mail me a copy of your entry form or a description of your contest so I can get you started with the version that’s the best match for your needs.Good luck and good lifting.Joe Marksteiner.
Powerlifting Program Template
Powerlifting Program Spreadsheet
If you are looking for a 6 week, you need one that produces results in a short period of time without all of the unnecessary fluff.Because of this, you will need to use a linear program that pushes your body just a little harder each week, with the ultimate outcome of a new personal best on each lift at the end of the 42-day time period.During the first couple of weeks, you may even feel that you aren't pushing yourself hard enough. This is normal—don't attempt to raise the intensity on any of the lifts. Things will become very challenging fast once you hit the third and fourth week.When you are finished, it is also recommended that you complete a short cycle of 14 days to maximize your neuromuscular adaptations (your body's ability to efficiently produce the electric stimulation required for a strong, forceful muscle contraction) and hit a huge new max. 6 Week Powerlifting Program OutlineThe 6 week powerlifting program includes a mixture of hypertrophy and strength work to make sure you build muscle while your strength increases. Towards the end of the cycle, however, volume is decreased to begin preparing you for maximal strength output.This is an excellent program to use while in the off-season or pre-season for an upcoming meet or strength event.
It is most suited to intermediate and advanced lifters—if you have been lifting for less than 1-2 years it is recommended that you stick with a beginner plan that focuses on linear strength progression and hypertrophy (and tailor it to specifically meet your 6-week time requirement). Whether you love or hate him, is an excellent choice that goes a step further than StrongLifts 5×5 and will undoubtedly lead to more progress.You will perform all three lifts each week:. Squats are done twice. Bench press is done twice. Deadlifts are done onceWhen selecting your main movements, you can swap out the suggested movements to you may be having—but only on one day per week.