Begin the Jackification

Don’t forget that the 8 week powerlifting program goes live TODAY. You can check it out in our Programming & Events section.

Each workout will be released on the day of or possibly the day before. Notes into all my thinking will be included and ASK QUESTIONS.

Please check it out, try it out, walk it out, twerk it out…whatever you wanna do to make you happy.

Thanks for reading and check back for more articles, content, and other shenanigans that are coming soon.

Maximum Jackification

I recently competed in my first sanctioned powerlifting meet and took third.

In celebration of such an achievement, I will be providing my entire program I used leading up to the event. It covers 8 weeks, and I will include every detail and note.

If you are interested, you can find it in the Programming & Events section of the site starting April 20th. On the calendar, you will see the daily program, percentages used, and my weights, all dat gud stuff.

If you have any questions regarding the program, you can always get in contact with me via email.

Lift heavy stuff,
Joey

Powerlifting 6.2

1) Deadlift (using 90% of your 1 rep max)
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%
3+ @ 90%

2) Good Morning
5×10 @ moderate weight
*you should be able to complete all 5 sets of 10 without re-racking the bar*

3) Leg Press
5×10 @ moderate weight

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Powerlifting 5.26

1) Deadlift (using 90% of your 1 rep max)
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%

2) Good Morning
5×10 @ moderate weight
*you should be able to complete all 5 sets of 10 without re-racking the bar*

3) Leg Press
5×10 @ moderate weight

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Powerlifting 5.22

You want to pick up some big weight don’t you. Hot damn, I am glad you came to this page because DAMN SON you’re going to be strong. While we want you to make the most gains as possible, we also want to make sure we are using the most straight forward and simplest plan available. We have decided to follow Wendler 5/3/1. Why? It is exactly those two things. Simple. Straight forward.

One thing you need to calculate is a training max. For this program, 90% of your max will be used. What does that mean? Well take for example your max on any lift is 100 lbs. We will use 90% of that, or 90 lbs. as our one rep max and then calculate percentages off of that.

Ex) Jon squats 100 pounds.
Jon’s training max is 90 lbs.
Jons first work set is at 75%.
Jon would use 75% of 90 lbs.

BOOM EASY MODE!

The next thing we will need to talk about is when you see a “+”. The “+” means an AMRAP (as many reps as possible). Pretty much, go to failure. Actual failure. Don’t say, “Yeah, that felt hard so I stopped.” Don’t be mentally weak.

1) Squat
(using 90% of your 1 rep max)
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%

2) 5×10 Leg Press

3) 5×10 Leg Curls

 

 

 
Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of powerlifting, check your local area for a certified CSCS, coach, or personal trainer.