三大项

|s：110kg | b：90kg | d：115kg|(截至2022/08/02)

|s：120kg | b：100kg | d：115kg|(截至2022/08/30)

使用计划

The PowerliftingToWin Novice Program: Phase One

Phase One: The “True Novice”

Mon, Wed, and Fri: (same workout all three days)
Squat: 2 sets of 3-6 reps
Paused Bench Press: 3 sets of 3-6 reps
Sumo Deadlift: 1 set of 3-6 reps

Sat:
General Physical Preparation Exercise #1: 7 minutes to do as many reps as possible
General Physical Preparation Exercise #2:7 minutes to do as many reps as possible
High-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts
Mobility Work: 10 minutes

The Weight Progression Protocol:

Phase One:
Squat
Total Reps Completed / Weight to add for next workout:
6 Reps: +2.5lbs / 1.25kg
7-11 Reps: +5lbs / 2.5kg
12 Reps: +10lbs / 5kg

Bench Press
Total Reps Completed / Weight to add for next workout:
9 Reps: +2.5lbs / 1.25kg
10-17 Reps: +5lbs / 2.5kg
18 Reps: +10lbs / 5kg

Deadlift
Total Reps Completed / Weight to add for next workout:
3 Reps: +2.5lbs / 1.25kg
4-5 Reps: +5lbs / 2.5kg
6 Reps: +10lbs / 5kg

As you can see, Phase One calls for the same workout performed three days per week featuring the squat, bench, and deadlift across all three training days. For your work sets, you’ll be working in the three to six rep range. You’ll be required to get at least three reps each set.

Depending on how many total reps you got in the last workout, you’ll determine how much weight to add to the bar for the next session. To avoid these calculations, download a copy of the Workout Calculator Spreadsheet. With this program, you’re not stuck to “linear progression”; you determine your own rate of progress through both adding reps and weight at your own pace.

On Saturdays, you perform an overall athleticism enhancing, body-composition improving workout consisting of general physical preparation, conditioning, and mobility work.

For a more in-depth explanation of each of these topics, grab your free copy of the PowerliftingToWin Novice program eBook.

The PowerliftingToWin Novice Program: Phase Two

At some point, you’ll cease to be able to make progress using the Phase One protocol; you’ll “stall” out. “Stalling” is defined as any time that you can’t get at least your minimum three reps on each set for that workout. Many novice programs require that you try a failed weight three times; however, on the PowerliftingToWin Novice program, if you fail to get your minimum reps even one time, you are considered “stalled”.

When you stall, you’ll take 10% weight off the bar and switch over to Phase Two of the program:

Phase Two: The “Advanced Novice”

Mon and Fri: “Heavy Day”
Squat: 3 sets of 3 to 6 reps
Paused Bench: 5 sets of 3 to 6 reps
Sumo Deadlift: 2 sets of 3 to 6 reps

Wed: “Light Day”
3-Second Pause Squat: 2 sets of 3 to 6 reps
3-Second Pause Bench: 2 sets of 3 to 6 reps

Tue and Sat: GPP, Conditioning, Mobility
General Physical Preparation Exercise #1: 7 minutes to do as many reps as possible
General Physical Preparation Exercise #2:7 minutes to do as many reps as possible
High-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts
Mobility Work: 10 minutes

The Progression Protocol:

Phase Two:
Squat
Total Reps Completed / Weight to add for next workout:
9 Reps: 1.25lbs / 0.5kg
10-17 Reps: 2.5lbs / 1.25kg
18 Reps: 5lbs / 2.5kg

Bench
Total Reps Completed / Weight to add for next workout:
15 reps: 1.25lbs / 0.5kg
16-29 Reps: 2.5lbs / 1.25kg
30 reps: 5lbs / 2.5kg

Deadlift
Total Reps Completed / Weight to add for next workout:
6 reps: 1.25lbs / 0.5kg
7-11 Reps: 2.5lbs / 1.25kg
12 Reps: 5lbs / 2.5kg

Wed “Light Day”
3-Count Paused Squat and 3-Count Paused Bench
Total Reps Completed / Weight to add next workout:
6 reps: +1.25lbs / 0.5kg
7-11 reps: +2.5lbs / 1.25kg
12 reps: +5lbs / 2.5kg

PowerliftingToWin 新手计划：第一阶段

第一阶段：“初始新手”

周一，周三和周五：（三天相同计划）
深蹲：2组3-6次重复
暂停卧推：3组3-6次重复
相扑举重：1组3-6次重复

星期六：
一般动作：7分钟做尽可能多的
重复动作：7分钟做尽可能多的重复
高强度间歇训练：7个间隔约20秒，两次之间的休息100秒
有氧：10分钟

重量进展方案：

第一阶段：
深蹲
总重复次数/下次锻炼时要增加的重量：
6 次：+2.5 磅/1.25 千克
7-11 次：+5 磅/2.5 千克
12 次：+10 磅/5 千克

卧推
总重复次数/下次锻炼要添加的重量：
9 次：+2.5 磅/ 1.25 千克
10-17 次：+5 磅/ 2.5 千克
18 次：+10 磅/ 5 千克

完成举重
总重复次数/下次锻炼时要添加的重量：
3 次：+2.5 磅/ 1.25 千克
4-5 次重复次数：+5 磅/ 2.5 千克
6 次：+10 磅/ 5 千克

如您所见，第一阶段要求每周进行三天的相同锻炼，包括所有三个训练日的深蹲，卧推和举重。

根据您在上次锻炼中获得的总重复次数，您将确定在下一次锻炼中要添加多少重量。也可以下载锻炼计算器电子表格的副本。有了这个程序，你不会被困在“线性进展”;您可以通过按照自己的节奏添加重复次数和重量来确定自己的进度。

在星期六，你进行整体运动能力增强，体态改善锻炼，包括一般的身体休息，调理和行动能力工作。

PowerliftingToWin 新手计划：第二阶段

当无法取得进展时，您将减轻10%的重量，并切换到程序的第二阶段：

第二阶段：“高级新手”

周一和周五：“大重量日”
深蹲：3组3至6次重复
暂停长凳：5组3至6次重复
相扑举重：2组3至6次重复

星期三：“辅助训练日”
3秒暂停深蹲：2组3至6次重复
3秒暂停卧推：2组3至6次重复

周二和周六：GPP，调节，活动性

重量进展方案：

第二阶段：
深蹲
总重复次数/下次锻炼要增加的重量：
9次：1.25磅/ 0.5千克
10-17次：2.5磅/ 1.25千克
18次：5磅/ 2.5千克

卧推
总重复次数/下次锻炼要添加的重量：
15 次重复：1.25 磅/ 0.5 千克
16-29 次重复次数：2.5 磅/ 1.25 千克
30 次：5 磅/ 2.5 千克

举重
总数/下次锻炼时要添加的重量：
6 次重复：1.25 磅/ 0.5 千克
7-11 次：2.5 磅/ 1.25 千克
12 次：5 磅/ 2.5 千克

周三“辅助训练日”
完成总重复次数/添加下一次锻炼的重量：
6 次重复：+1.25 磅/0.5 公斤
7-11 次重复：+2.5 磅/1.25 公斤
12 次重复：+5 磅/2.5 公斤