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The Powerlifting Matrix

I recently caught wind of a powerlifting program known as the Powerlifting Matrix. It is a very simple program that uses the principles of progressive overload. It took me a great deal of research to find this matrix on the internet and it is for that reason that I am posting it here. This program seems to be very simple and sound and I believe that if it were more publicized that many lifters would benefit from it. This program is good for lifters who cannot progress without lifting at or above 90% of their 1RM on a regular basis (such as myself). Too many training protocols use 80-85% as the "heavy" lifts during most of the cycle and only occasionally subject the lifter to loads 90% or higher. The powerlifting matrix itself is a graph which shows how many sets/reps and at what weight you should perform a training session based off of a 1RM of that lift. I recommend beginning with 90% of your 1RM, then perform the assigned sets and reps followed by some assistance work (2-3 lifts for 3-5 sets of 5-10 reps). If you are able to complete the all of the assigned reps for your major lift that day then you progress to the next highest 1RM protocol the following week. If you fail to complete your weights 2 weeks in a row then you reset your weights 10% lower and start to work your way back up. Try to think of it as taking 10 steps forward and 5 steps back. Using this simple system it is easy to continually progress as long as you are not one to shy away from training intensity. Try to limit your assistance work to exercises that will transfer strength to your big three. For example, if your hamstrings are weak it would be better to perform Good Mornings or Glute/Ham Raises instead of Leg Curls. I train with this program 4 days a week with one major lift each day, Day 1: Bench Press, Day 2: Squat, Day 3: Press, Day 4: Deadlift.

 
1RM
8 rep set
5 rep set
3 rep set
1 rep set
1 rep set
1 rep set
5 rep set
100
70
80
85
90
90
90
80
110
75
90
95
100
100
100
90
120
85
95
100
110
110
110
95
130
90
105
110
115
115
115
105
140
100
110
120
125
125
125
110
150
105
120
130
135
135
135
120
160
110
130
135
145
145
145
130
170
120
135
145
155
155
155
135
180
125
145
155
160
160
160
145
190
135
150
160
170
170
170
150
200
140
160
170
180
180
180
160
210
145
170
180
190
190
190
170
220
155
175
185
200
200
200
175
230
160
185
195
205
205
205
185
240
170
190
205
215
215
215
190
250
175
200
210
225
225
225
200
260
180
210
220
235
235
235
210
270
190
215
230
245
245
245
215
280
195
225
240
250
250
250
225
290
205
230
245
260
260
260
230
300
210
240
255
270
270
270
240
310
215
250
265
280
280
280
250
320
225
255
270
290
290
290
255
330
230
265
280
300
300
300
265
340
240
270
290
305
305
305
270
350
245
280
300
315
315
315
280
360
250
290
305
325
325
325
290
370
260
295
315
335
335
335
295
380
265
305
325
340
340
340
305
390
275
310
330
350
350
350
310
400
280
320
340
360
360
360
320
410
285
325
350
370
370
370
325
420
295
335
355
380
380
380
335
430
300
345
365
390
390
390
345
440
310
350
375
395
395
395
350
450
315
360
380
405
405
405
360
460
320
370
390
415
415
415
370
470
330
375
400
425
425
425
375
480
335
385
410
430
430
430
385
490
345
390
415
440
440
440
390
500
350
400
425
450
450
450
400
510
355
410
435
460
460
460
410
520
365
415
445
470
470
470
415
530
370
425
450
475
475
475
425
540
380
430
460
485
485
485
430
550
385
440
470
495
495
495
440
560
390
450
475
505
505
505
450
570
400
455
485
515
515
515
455
580
405
465
495
520
520
520
465
590
415
470
500
530
530
530
470
600
420
480
510
540
540
540
480
610
425
490
520
550
550
550
490
620
435
495
525
560
560
560
495
630
440
505
535
565
565
565
505
640
450
510
545
575
575
575
510
650
455
520
550
585
585
585
520
660
460
530
560
595
595
595
530
670
470
535
570
605
605
605
535
680
475
545
580
610
610
610
545
690
485
550
585
620
620
620
550
700
490
560
595
630
630
630
560
710
495
570
605
640
640
640
570
720
505
575
610
650
650
650
575
730
510
585
620
655
655
655
585
740
520
590
630
665
665
665
590
750
525
600
640
675
675
675
600
760
530
610
645
685
685
685
610
770
540
615
655
695
695
695
615
780
545
625
665
700
700
700
625
790
555
630
670
710
710
710
630
800
560
640
680
720
720
720
640

3 comments:

  1. For a second there, I thought this was the world's longest Keno card :)

    ReplyDelete
  2. Beer lol I thought the same thing at the first glance :)

    ReplyDelete
  3. Thanks for the information you share it about the health I really must appreciate your work.Bodybuilding

    ReplyDelete