Mark Messer Mark Messer

Week 4-8

Day 1

Bench Press
* 75 - 90%
* 4 – 12 total
Foam Block Press
* 75 - 85%
* 6 – 15 total
Seated Rows
* 30 – 40 total
Band Pull Apart
* 30 – 40 total

Day 2

Competition Stance Deadlift
* 75- 90%
* 4 – 12 total
Good Mornings
* 75 - 85% or by RPE
* 6 – 15 total
Glute Ham Raise (weighted or with bands)
* 32 - 50 total
Reverse Lat Pulldowns 30-40 total
Abs 100 reps

Day 3

Bench Press
* 75 - 90%
* 4 – 12 total
Close Grip Incline
* 3 – 5 sets
* 6 – 10 reps 75-85%
Lat Pulldowns
* 30 – 40 total
Front Raises
* 30 – 40 total
 

Day 4


Squat
* 75 - 90%
* 4 – 12 total
Rack Pulls
* 75 - 85%
* 6 – 15 total
Reverse Hyper
* 3 – 5 sets
* 8 – 12 reps
Abs 100 reps

Read More
Mark Messer Mark Messer

Week 1 - 4

Here at MFSC we host three APA powerlifting meets a year. Recently we've had multiple clients compete in their very first meet (quite successfully I might add). "Failing to plan is planning to fail." Over the next sixteen weeks on this page I'm going to walk you through a basic powerlifting block. Block periodization is important for multiple reasons but a few of the most important reasons are consistent results, injury limiting, and meet planning. The first block we are going to enter into is the accumulation phase. This is where we build the foundation, condition, and prep the body for lifting super heavy weight. 

 

Day 1: Bench

  • Close-Grip Floor Press: 55–70% for 3 sets of 10 reps
  • DB  Press: 5 sets of 10 reps
  • Seated Rows: 4 sets of 15  reps
  • Face Pulls: 4 sets of 15 reps
  • Triceps Pushdowns: 3 sets for as many reps as possible

Day 2: Deadlift

  • Deficit Deadlift (Conventional): 55–65% for 18–30 reps
  • Good Morning (cambered bar): 4–5 sets for 6–10 reps
  • GHR: 4 sets of 15 reps 
  • Barbell upright rows: 2–3 sets for 20 reps
  • Abs

Day 3: Bench

  • Bench Press: 55–70% for 3 sets of 10 reps
  • DB Triceps Extensions: 4 sets of 15 total reps
  • Lat Pulldowns: 4 sets of 15 reps
  • DB incline presses: 4 sets of 10 

Day 4: Squat

  • Squat: 55 –70% for 3 sets of 10 reps
  • DB Lunges: 4 sets of 10 reps each leg
  • Reverse Hyper: 4 sets of 10 reps 
  • Seated Row Wide Grip: 4 sets of 10 reps 
  • Abs
Read More