Workout Tips

Zero Boundaries Episode 1: Powerlifting

Watch M&F's Zack Zeigler take on the bench press and hit a deadlift one-rep max with Sean Collins, USA Powerlifting Club coach.

Weightlifters may be fit, but powerlifting is a totally different way of working out where the focus is on how much weight you can handle. Sean Collins, C.S.C.S and USA Powerlifting Club coach, gave M&F's Zack Zeigler the lowdown on bench press technique and maxing out on deadlift.

They started off with the squat, where Zeigler stepped out of his comfort zone to try the low bar form. He knocked out a few sets and added weight, but the essential aspect of the workout was nailing the technique. Then came the bench, focusing on back arch and pushing through the heels. Finally, it came time for the deadlift one-rep max where Zeigler gave it his all, taking cues from Collins and fine-tuning his form.

Zero Boundaries: Powerlifting

You can make your own gains with Collins' powerlifting workout. This progression should allow you to continue increasing in weight for 2-3 months.

ZERO BOUNDARIES POWERLIFTING WORKOUT

Day 1

  • 3x5 Squat; start with a weight you could comfortably do for 7 reps and increase 5-10 pounds each set
  • 3x5 Bench Press; start with a weight you could comfortably do for 7 reps and increase 5-10 pounds each set
  • 3x10 Romanian Deadlift; pick a weight that would make it very difficult to do an 11th rep
  • Plank, 3x at max effort

Day 2

  • 3x10 Front Squat; start with a weight you could comfortably do for 12 reps and increase 5 pounds each set
  • 5x5 Overhead Press; start with a weight you could comfortably do for 7-8 reps and increase 5 pounds each set
  • 3x10 Row, any variation; select a challenging weight

Day 3

  • 3x5 Squat; attempt a weight 5-10 pounds heavier than Day 1
  • 3x5 Bench Press; attempt a weight 5-10 pounds heavier than Day 1
  • 3x4 Deadlift; attempt a weight 10-15 pounds heavier than your last squat
  • 3x12Triceps/Biceps Superset at max effort

SUPP WISELY

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Editor's Tips:

Want more powerlifting advice? Get seven powerlifting strength secrets, find out why the right gear matters, and put your new knowledge to the test with our Editor-in-Chief's 3x2 Strength Workout.


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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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