University of Louisiana’s 2012 Powerlifting Program!

University of Louisiana’s 2012 Powerlifting Program!

Jul 15, 2012

University of Louisiana’s 2012 Powerlifting Program!

By: Travis Werner, Head coach of the University of Louisiana at Lafayette powerlifting team.
Werner Strength Programs 

 

After winning the Collegiate National Championship in three of the past four years, all of UL’s exact training programs are now available to the general public. Listed below is the exact training routine that the Ragin Cajuns will use to prepare for the USAPL South Collegiate Championships on November 24. 

All programs that have been employed over the past 4 years are available in the book.  Good luck to all who give this routine a try. Expect BIG results! 

Week #1–Sunday

Gear SQ—warm up RAW, then 5×3 with either suit bottoms or loose knee wraps (but not both)

Dips (use weight belt to make it harder…or bands to make it easier as needed)—5×10

Deadlift—1×10 light, 1×10 medium weight, 3×10 challenging weight.

Leg Curl—3×12

Abs—3x of anything

Week #1–Tuesday

Floor Press (chains draped over bar for stronger lifters and veterans)—warm up, then 5×5

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

Week #1–Thursday

RAW bench—warm up, then 5×3

Fly—3×10

Hang clean—warm up, then 5×5

Side laterals and tricep pressdowns (supersetted)—4×12 each

Pause SQ (3 sec pause)—warm up, then 5×5

Abs—3x anything

Week #2–Sunday

Shirt Bench—warm up RAW, then 5×3 in shirt

RAW Squat—warm up, then 5×5

DL off blocks (bar just below knee caps)—warm up, then 5×5

Glute ham raises—3x

Abs—3x of anything

 

Week #2–Tuesday

Floor Press (chains draped over bar for stronger lifters and veterans)—warm up, then 5×5

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #2–Thursday

RAW bench—warm up, then 5×5

Fly—3×10

Band Box SQ (either reverse bands or against band tension)—warm up, then 5×5

Hang Clean—warm up, then 5×5 with 80% of your heaviest weight from last Thursday

Side laterals and tricep pressdowns (supersetted)—4×12 each

Abs—3x anything

Week #3–Sunday

Shirt Bench—warm up RAW, then 5×3 in shirt

Gear DL—warm up as needed, then 5×3 in suit bottoms and belt

RAW Squat—warm up, then 5×10

Glute ham raises—3x

Abs—3x of anything

 

Week #3–Tuesday

NGB—work to top triple (start light, about 6 or 7 total sets)

5 or 4 board—4×1 with progressive weights (start with 7% more than your heaviest NGB triple)

4 or 3 board—3×1 with progressive weights (start with the same weight as your heaviest NGB triple)

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #3–Thursday

RAW bench—warm up, then 5×10

Fly—3×10

Speed SQ—warm up, then 10×2 EXPLOSIVELY with 80% of your top weight from Sunday of week #2 (45 sec rest)

Hang Clean—warm up, then 5×10

Side laterals and tricep pressdowns (supersetted)—4×12 each

Abs—3x of anything

 

Week #4–Sunday

Gear SQ—several RAW warm-ups, a warm up with suit bottoms, then 5×2 (bottoms AND wraps)

Dips (use weight belt to make it harder…or bands to make it easier as needed)—5×10

Deadlift—1×10 light, 1×10 medium weight, 3×10 challenging weight.

Leg Curl—3×12

Abs—3x of anything

 

Week #4–Tuesday

Floor Press (chains draped over bar for stronger lifters and veterans)—warm up, then 5×5

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

Week #4–Thursday

RAW bench—warm up, then 5×3

Fly—3×10

Hang clean—warm up, then 5×5

Side laterals and tricep pressdowns (supersetted)—4×12 each

Pause SQ (3 sec pause)—warm up, then 5×5

Abs—3x anything

 

Week #5–Sunday

Shirt Bench—warm up RAW, then 5×3 in shirt

RAW Squat—warm up, then 5×5

DL off blocks (bar just below knee caps)—warm up, then 5×5

Glute ham raises—3x

Abs—3x of anything

 

Week #5–Tuesday

NGB—work to top triple (start light, about 6 or 7 total sets)

5 or 4 board—4×1 with progressive weights (start with 7% more than your heaviest NGB triple)

4 or 3 board—3×1 with progressive weights (start with the same weight as your heaviest NGB triple)

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #5–Thursday

RAW bench—warm up, then 5×5

Fly—3×10

Band Box SQ (either reverse bands or against band tension)—warm up, then 5×5

Hang Clean—warm up, then 5×5 with 80% of your heaviest weight from last Thursday

Side laterals and tricep pressdowns (supersetted)—4×12 each

Abs—3x anything

 

 

Week #6–Sunday

Shirt Bench—warm up RAW, then 5×3 in shirt

Gear DL—warm up, then 5×2 with suit bottoms and belt

RAW Squat—warm up, then 5×10

Glute ham raises—3x

Abs—3x of anything

 

Week #6–Tuesday

NGB—work to top triple (start light, about 6 or 7 total sets)

5 or 4 board—4×1 with progressive weights (start with 7% more than your heaviest NGB triple)

4 or 3 board—3×1 with progressive weights (start with the same weight as your heaviest NGB triple)

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #6–Thursday

RAW bench—warm up, then 5×10

Fly—3×10

Speed SQ—warm up, then 10×2 EXPLOSIVELY with 80% of your top weight from Sunday of week #5 (45 sec rest)

Hang Clean—warm up, then 5×10

Side laterals and tricep pressdowns (supersetted)—4×12 each

Abs—3x of anything

 

Week #7–Sunday

Gear SQ (Full Gear)—warm up as needed, 1×2 fairly heavy in full gear, 3×2 heavy in full gear

Dips (use weight belt to make it harder…or bands to make it easier as needed)—5×10

Speed Deadlift—2 or 3 warm ups, then 12 EXPLOSIVE singles at 65% RAW max (30 sec btwn sets)

Leg Curl—3×12

Abs—3x of anything

 

Week #7–Tuesday

Floor Press (chains draped over bar for stronger lifters and veterans)—warm up, then 5×5

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #7–Thursday

RAW bench—warm up, then 5×3

Fly—3×10

Hang clean—warm up, then 5×5

Side laterals and tricep pressdowns (supersetted)—4×12 each

Pause SQ (3 sec pause)—warm up, then 5×5

Abs—3x anything

 

Week #8–Sunday

Shirt Bench—warm up RAW, then 5×2 in shirt

RAW Squat—warm up, then 5×5

DL off blocks (bar just below knee caps)—warm up, then 5×5

Glute ham raises—3x

Abs—3x of anything

 

Week #8–Tuesday

NGB—work to top triple (start light, about 6 or 7 total sets)

5 or 4 board—4×1 with progressive weights (start with 7% more than your heaviest NGB triple)

4 or 3 board—3×1 with progressive weights (start with the same weight as your heaviest NGB triple)

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #8–Thursday

RAW bench—warm up, then 5×5

Fly—3×10

Band Box SQ (either reverse bands or against band tension)—warm up, then 5×5

Hang Clean—warm up, then 5×5 with 80% of your heaviest weight from last Thursday

Side laterals and tricep pressdowns (supersetted)—4×12 each

Abs—3x anything

 

Week #9–Sunday

Shirt Bench—warm up RAW, then 5×2 in shirt

Gear DL—warm up, then 3 singles (full gear) with 3-5% more than your heaviest double from Sunday of week #6

RAW Squat—warm up, then 5×10

Glute ham raises—3x

Abs—3x of anything

 

Week #9–Tuesday

NGB—work to top triple (start light, about 6 or 7 total sets)

5 or 4 board—4×1 with progressive weights (start with 7% more than your heaviest NGB triple)

4 or 3 board—3×1 with progressive weights (start with the same weight as your heaviest NGB triple)

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #9–Thursday

RAW bench—warm up, then 5×10

Fly—3×10

Speed SQ—warm up, then 10×2 EXPLOSIVELY with 80% of your top weight from Sunday of week #8 (45 sec rest)

Hang Clean—warm up, then 5×10

Side laterals and tricep pressdowns (supersetted)—4×12 each

Abs—3x of anything

 

Week #10–Sunday

Gear SQ (Full Gear)—warm up, then 3×1 with 3% more than your top double from Sunday of Week #7

Dips (use weight belt to make it harder…or bands to make it easier as needed)—5×10

Speed Deadlift—2 or 3 warm ups, then 12 EXPLOSIVE singles at 65% RAW max (30 sec btwn sets)

Leg Curl—3×12

Abs—3x of anything

 

Week #10-Tuesday

Floor Press (chains draped over bar for stronger lifters and veterans)—warm up, then 5×5

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #10–Thursday

RAW bench—warm up, then 5×3

Fly—3×10

Hang clean—warm up, then 5×5

Side laterals and tricep pressdowns (supersetted)—4×12 each

Pause SQ (3 sec pause)—warm up, then 5×5

Abs—3x anything

 

 

Week #11–Sunday

Shirt Bench—3 singles with 3% more than your top double from Sunday of week#9

RAW Squat—warm up, then 5×5

DL off blocks (bar just below knee caps)—warm up, then 5×5

Glute ham raises—3x

Abs—3x of anything

 

Week #11–Tuesday

NGB—work to top triple (start light, about 6 or 7 total sets)

5 or 4 board—4×1 with progressive weights (start with 7% more than your heaviest NGB triple)

4 or 3 board—3×1 with progressive weights (start with the same weight as your heaviest NGB triple)

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #11–Thursday

RAW bench—warm up, then 5×5

Fly—3×10

Band Box SQ (either reverse bands or against band tension)—warm up, then 5×5

Hang Clean—warm up, then 5×5 with 80% of your heaviest weight from last Thursday

Side laterals and tricep pressdowns (supersetted)—4×12 each

Abs—3x anything

 

Week #12–Sunday

Gear DL—MOCK MEET

Dips (use weight belt to make it harder…or bands to make it easier as needed)—5×10

RAW Squat—warm up, then 5×10

Leg curl—4×12

Abs—3x of anything

Week #12–Tuesday

NGB—work to top triple (start light, about 6 or 7 total sets)

5 or 4 board—4×1 with progressive weights (start with 7% more than your heaviest NGB triple)

4 or 3 board—3×1 with progressive weights (start with the same weight as your heaviest NGB triple)

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #12–Thursday

Speed Bench— warm up, then 10×2 EXPLOSIVELY with 75% of your top weight from last Thursday (45 sec rest)

Fly—3×10

Speed SQ—warm up, then 10×2 EXPLOSIVELY with 80% of your top weight from Sunday of Week #11 (45 sec rest)

Hang Clean—warm up, then 5×10

Side laterals and tricep pressdowns (supersetted)—4×12 each

Abs—3x of anything

 

Week #13–Sunday

Gear SQ—MOCK MEET

Shirt Bench—MOCK MEET

Week #13–Tuesday

Floor Press (chains draped over bar for stronger lifters and veterans)—warm up, then 5×5

One Arm Row Machine—4×8 each arm (use a little body English)

Lat Pulldown—5×10

Abs—3x of anything

 

Week #13–Thursday

RAW bench—warm up, then 5×10

Fly—3×10

Side laterals and tricep pressdowns (supersetted)—4×12 each

Pause SQ (3 sec pause)—warm up, then 5×5

Speed DL—warm up, then 10×1 EXPLOSIVELY with 65% estimated RAW max and 30 sec rest

Abs—3x anything

 

Week #14–Sunday

Speed Bench— warm up, then 10×2 EXPLOSIVELY with 75% of your top weight from Thursday of week #11 (45 sec rest)

Speed SQ—warm up, then 10×2 EXPLOSIVELY with 80% of your top weight from Sunday of week #11 (45 sec rest)

Hang Cleans—warm up, then 5×5 with 80% of top weight from Thursday of week#10

Lat Pulldowns—5×10

Abs—3x of anything

Week #14–Saturday

Meet Day!

 

Who is Travis Werner?
Travis Werner is the head coach of the University of Louisiana at Lafayette powerlifting team, the premier collegiate powerlifting team in the nation.

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