Simple Plan

Simple Plan

Dynamic Effort Lower


Safety Bar Box Squat 5x5@50% 1RM
-box = 1" below competition depth

2" Deficit Conventional Speed Pulls 12x1@45% 1RM
-bands at top ~200lbs

ATP Assisted Squat 4x10
-holding rack beam for assistance

Back Attack Machine 3x20

Reverse Hyper 2x60@40% 1RM Deadlift
-glute emphasis

Seated Banded Hamstring Curl x500
-40-70 each set
-deep burn +3-5 reps

Standing Banded Abs 4x15
-straight down

For full powerlifting programs, check out @conjugateclub

Need a new Belt?

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.

Search The Blog
Like What You're Reading?

Sign up for our newsletter and get new articles sent straight to your inbox weekly.