This powerlifting cycle is full of bands, chains, pauses, and all things awesome. This is a compilation of principles that helped me become a World Champion as well as some of the newer principles that are helping people reach new heights.
I hope this cycle will grant you the PRs that you desire. To join one of our online teams, check out the links below:
Eat What You Want! Lift What You Want!
For Private Coaching from Coach Mash, check out the links below:
Online Coaching from Coach Mash
Private Consultation from Coach Mash
week 1
Monday
Squats 10RM, then -5&-10% for 10
Deadlift Paused 2 sec 1 inch off Ground 5RM, the -5&-10% for 5
BB Lunges 10 per leg x 3 (this is for your hips)
GHDs 8 reps x3 ss Hanging Leg Raises 10 reps x 3
Tuesday
Bench Press each rep paused 2 sec on chest 10RM, then -5&-10% for 10
CG Floor Presses 8RM, then -5&-10% for 8
Standing Military Press 5RM, then -5&-10%
Seated Rows 12 reps x 3 ss Dips 10 reps x 3
Fat Bar Curls 10reps x 3
Wednesday
Front Squat Paused 3 sec in bottom 6RM, then -5&-10% for 6 not paused
Elevated Split Squats 10 reps x 3
Goodmornings 8 reps x 3
Weighted Planks 30 sec x 3
Friday
Dynamic Bench 55%+mini bands/3×5, 65%/3, 75%/2, work up to a heavy single but no misses
3 Board Bench Press 3RM, then -5&-10% for 3
DB R&Rs x8 ss push downs/10 x 6
Plate Raises 10 reps ss DB Bentover Lateral Raises/10 reps x 3 ea
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands 3RM, then -5&-10% for 3
Deadlift off boxes 4″ off ground 5RM
Elevated BB Hip Ups with Band around knees 12 reps x 3
Pull-ups 8 reps x 3
Bentover Rows 8RM, then -5&-10% for 8
Cycle 3
week 2
Monday
Squats 10RM, then -5&-10% for 10
Deadlift Paused 2 sec 1 inch off Ground 5RM, the -5&-10% for 5
BB Lunges 10 per leg x 3 (this is for your hips)
GHDs 8 reps x3 ss Hanging Leg Raises 10 reps x 3
Tuesday
Bench Press each rep paused 2 sec on chest 10RM, then -5&-10% for 10
CG Floor Presses 8RM, then -5&-10% for 8
Standing Military Press 5RM, then -5&-10%
Seated Rows 12 reps x 3 ss Dips 10 reps x 3
Fat Bar Curls 10reps x 3
Wednesday
Front Squat Paused 2 sec in bottom 6RM, then -5&-10% for 6 not paused
Elevated Split Squats 10 reps x 3
Goodmornings 8 reps x 3
Weighted Planks 30 sec x 3
Friday
Dynamic Bench 55%+mini bands/3×5, 65%/3×2, 75%/2, work up to a heavy single but no misses
2 Board Bench Press 3RM, then -5&-10% for 3
DB R&Rs x8 ss push downs/10 x 6
Plate Raises 10 reps ss DB Bentover Lateral Raises/10 reps x 3 ea
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands 3RM, then -5&-10% for 3
Deadlift off boxes 4″ off ground 3RM
Elevated BB Hip Ups with Band around knees 12 reps x 3
Pull-ups 8 reps x 3
Bentover Rows 8RM, then -5&-10% for 8
week 3
Monday
Squats 8RM, then -5&-10% for 8
Deadlift Paused 1 sec 1 inch off Ground 5RM, the -5&-10% for 5
BB Lunges 10 per leg x 3 (this is for your hips)
GHDs 8 reps x3 ss Hanging Leg Raises 10 reps x 3
Tuesday
Bench Press each rep paused 1 sec on chest 8RM, then -5&-10% for 8
CG Floor Presses 8RM, then -5&-10% for 8
Standing Military Press 5RM, then -5&-10%
Seated Rows 12 reps x 3 ss Dips 10 reps x 3
Fat Bar Curls 10reps x 3
Wednesday
Front Squat Paused 1 sec in bottom 6RM, then -5&-10% for 6 not paused
Elevated Split Squats 10 reps x 3
Goodmornings 8 reps x 3
Weighted Planks 30 sec x 3
Friday
Dynamic Bench 55%+mini bands/3×3, 65%/3, 75%/2, 78%/1, then take bands off and work up to a heavy double to chest no bands
1 Board Bench Press 3RM, then -5&-10% for 3
DB R&Rs x8 ss push downs/10 x 6
Plate Raises 10 reps ss DB Bentover Lateral Raises/10 reps x 3 ea
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands 3RM, then -5&-10% for 3
Deadlift off boxes 4″ off ground 1RM, then -20% for 3
Elevated BB Hip Ups with Band around knees 12 reps x 3
Pull-ups 8 reps x 3
Bentover Rows 8RM, then -5&-10% for 8
week 4 Deload
Monday
Squats 8RM, then -10% for 8
Deadlift 5RM, the -10% for 5
BB Lunges 10 per leg x 3 (this is for your hips)
GHDs 8 reps x3 ss Hanging Leg Raises 10 reps x 3
Tuesday
Bench Press 8RM, then -10% for 8
CG Floor Presses 8RM, then -5&-10% for 8
Standing Military Press 5RM, then -5&-10%
Seated Rows 12 reps x 3 ss Dips 10 reps x 3
Fat Bar Curls 10reps x 3
Wednesday
Front Squat 6RM, then -10% for 6
Elevated Split Squats 10 reps x 3
Goodmornings 8 reps x 3
Weighted Planks 30 sec x 3
Friday
Dynamic Bench 55%+mini bands/3×4, 65%/2, 70%/1
Floor Presses 5RM, then -20%/max reps
DB R&Rs x8 ss push downs/10 x 6
Plate Raises 10 reps ss DB Bentover Lateral Raises/10 reps x 3 ea
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats 3RM, then -10% for 3
Deadlift off boxes 4″ off ground 1RM
Elevated BB Hip Ups with Band around knees 12 reps x 3
Pull-ups 8 reps x 3
Bentover Rows 8RM, then -5&-10% for 8
week 5
Monday
Squats 5RM, then -5&-10% for 5
Deadlift Paused 2 sec 1 inch off Ground 3RM, the -5&-10% for 3
Rear Leg Elevated Split Squats 10 reps ea leg c 3 sets
Waterbury Crucifix/10 ss Leg Curls/10 ss BB Rollouts/10 x 3 sets each
Tuesday
Bench Press each rep paused 2 sec on chest 5RM, then -5&-10% for 5
CG Floor Presses with 40lbs of chains 5RM, then -5&-10% for 5
Standing Military Press 3RM, then -5&-10% for 3
Pullups/5 reps ss Face Pulls/12 reps x 4 sets
DB Hammer Curls 10 reps x 3 sets
Wednesday
Front Squat Paused 3 sec in bottom 4RM, then -5&-10% for 4 not paused
BB Step Ups 10 reps ea leg x 3
Goodmornings 5 reps x 5 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets
Friday
Dynamic Bench 58%+mini bands/3×5, 68%/2, 73%/1, 78%/1 and then work up to a heavy single but no misses
2 Board Bench Press 5RM, then -5&-10% for 5
DB R&Rs/8 x 8 with 15-30 sec rest between sets
DB Clean & Press/10 reps x 5 sets
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 3 sec in bottom 1RM, then -20% for 3×3 (don’t pause down sets)
Deadlift off boxes 2″ off ground 5RM, then -10% for 5
Elevated BB Hip Ups 10 reps x 3
Bentover Rows 5RM, then -5&-10% for 5
week 6
Monday
Squats 5RM, then -5&-10% for 5
Deadlift Paused 1 sec 1 inch off Ground 3RM, the -5&-10% for 3
Rear Leg Elevated Split Squats 10 reps ea leg c 3 sets
Waterbury Crucifix/10 ss Leg Curls/10 ss BB Rollouts/10 x 3 sets each
Tuesday
Bench Press each rep paused 1 sec on chest 5RM, then -5&-10% for 5
CG Floor Presses with 40lbs of chains 5RM, then -5&-10% for 5
Standing Military Press 3RM, then -5&-10% for 3
Pullups/5 reps ss Face Pulls/12 reps x 4 sets
DB Hammer Curls 10 reps x 3 sets
Wednesday
Front Squat Paused 2 sec in bottom 4RM, then -5&-10% for 4 not paused
BB Step Ups 10 reps ea leg x 3
Goodmornings 5 reps x 5 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets
Friday
Dynamic Bench 58%+mini bands/3×5, 68%/2×2, 73%/1, 78%/1 and then work up to a heavy single but no misses
2 Board Bench Press 5RM, then -5&-10% for 5
DB R&Rs/8 x 8 with 15-30 sec rest between sets
DB Clean & Press/10 reps x 5 sets
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 2 seconds in bottom 1RM, then -20% for 3×3 then don’t pause
Deadlift off boxes 2″ off ground 3RM, then -10% for 3
Elevated BB Hip Ups 10 reps x 3
Bentover Rows 5RM, then -5&-10% for 5
week 7
Monday
Squats 5RM, then -5&-10% for 5
Deadlift 3RM, the -5&-10% for 3
Rear Leg Elevated Split Squats 10 reps ea leg c 3 sets
Waterbury Crucifix/10 ss Leg Curls/10 ss BB Rollouts/10 x 3 sets each
Tuesday
Bench Press 5RM, then -5&-10% for 5
CG Floor Presses with 40lbs of chains 5RM, then -5&-10% for 5
Standing Military Press 3RM, then -5&-10% for 3
Pullups/5 reps ss Face Pulls/12 reps x 4 sets
DB Hammer Curls 10 reps x 3 sets
Wednesday
Front Squat Paused 1 sec in bottom 4RM, then -5&-10% for 4 not paused
BB Step Ups 10 reps ea leg x 3
Goodmornings 5 reps x 5 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets
Friday
Dynamic Bench 58%+mini bands/3×3, 68%/2, 73%/1, 78%/1 and then work up to a heavy single but no misses
3 Board Bench Press 3RM, then -5&-10% for 3
DB R&Rs/8 x 8 with 15-30 sec rest between sets
DB Clean & Press/10 reps x 5 sets
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 1 sec in bottom 1RM, then -20% for 3×3
Deadlift off boxes 2″ off ground 2RM, then -10% for 2
Elevated BB Hip Ups 10 reps x 3
Bentover Rows 5RM, then -5&-10% for 5
week 8
Monday
Squats 5RM, then -10% for 5
Deadlift 2RM, the -10% for 2
Rear Leg Elevated Split Squats 10 reps ea leg c 3 sets
Waterbury Crucifix/10 ss Leg Curls/10 ss BB Rollouts/10 x 3 sets each
Tuesday
Bench Press 5RM, then -10% for 5
CG Floor Presses with 40lbs of chains 5RM, then -10% for 5
Standing Military Press 3RM, then -10% for 3
Pullups/5 reps ss Face Pulls/12 reps x 4 sets
DB Hammer Curls 10 reps x 3 sets
Wednesday
Front Squat 4RM, then -10% for 4
BB Step Ups 10 reps ea leg x 3
Goodmornings 5 reps x 5 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets
Friday
Dynamic Bench 60%+mini bands/3×2, 70%/2, 75%/1
2 Board Bench Press 5RM, then -10% for 5
DB R&Rs/8 x 5 sets with 15-30 sec rest between sets
DB Clean & Press/10 reps x 3 sets
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands 1RM, then -20% for 3
Deadlift off boxes 2″ off ground 1RM, then -20% for 3
Elevated BB Hip Ups 10 reps x 3
Bentover Rows 5RM, then -5&-10% for 5
week 9
Monday
Squats 3RM, then -5&-10% for 3
Deadlift Paused 2 sec 1 inch off Ground 1RM, the -20% for 3×3 not paused
GHDs/8 reps x 4 sets ss BB Rollouts/10 x 4 sets
Tuesday
Bench Press each rep paused 3 sec on chest 3RM, then -5&-10% for 3
CG Floor Presses with 40lbs of chains 3RM, then 10% for 3 and -20% for max reps
Pullups/8 reps ss Band Pull Aparts/15 reps x 4 sets
Plate Lateral Raises/10 x 3 sets
Wednesday
Front Squat Paused 3 sec in bottom 2RM, then -5&-10% for 2 not paused
RDLs 8 reps x 3 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets
Friday
Dynamic Bench 58%+mini bands/3×5, 68%/2, 73%/1, 78%/1 and then work up to a heavy single but no misses
3 Board Closegrip Bench Press 8RM, then -5&-10% for 8
Nosebreakers/10 ss Closegrip Bench/10 x 4 sets
DB Tri-Delts/12 reps ea position x 3 sets
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 2 sec in bottom 5RM, then -5&-10% for 5
Deficit Deadlift from a 2″ deficit 3RM, then -10% for 3
Unilateral KB Hip Ups 10 reps ea leg x 3
Seated Rows 10 reps ea leg x 3 sets
week 10
Monday
Squats 3RM, then -5&-10% for 3
Deadlift Paused 1 sec 1 inch off Ground 1RM, the -20% for 3×3 not paused
GHDs/8 reps x 4 sets ss BB Rollouts/10 x 4 sets
Tuesday
Bench Press each rep paused 2 sec on chest 3RM, then -5&-10% for 3
CG Floor Presses with 40lbs of chains 3RM, then 10% for 3 and -20% for max reps
Pullups/8 reps ss Band Pull Aparts/15 reps x 4 sets
Plate Lateral Raises/10 x 3 sets
Wednesday
Front Squat Paused 2 sec in bottom 2RM, then -5&-10% for 2 not paused
RDLs 8 reps x 3 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets
Friday
Dynamic Bench 58%+mini bands/3×5, 68%/2, 73%/1, 78%/1 and then work up to a heavy single but no misses
2 Board Closegrip Bench Press 8RM, then -5&-10% for 8
Nosebreakers/10 ss Closegrip Bench/10 x 4 sets
DB Tri-Delts/12 reps ea position x 3 sets
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 1 sec in bottom 5RM, then -5&-10% for 5
Deficit Deadlift from a 2″ deficit 3RM, then -10% for 3
Unilateral KB Hip Ups 10 reps ea leg x 3
Seated Rows 10 reps ea leg x 3 sets
week 11
Monday
Squats 1RM then -20% for 3
Deadlift 1RM, the -20% for 3
GHDs/8 reps x 4 sets ss BB Rollouts/10 x 4 sets
Tuesday
Bench Press each rep paused 1 sec on chest 1RM, then -20% for 3
CG Floor Presses with 40lbs of chains 3RM, then 10% for 3
Pullups/8 reps ss Band Pull Aparts/15 reps x 3 sets
Wednesday
Front Squat Paused 1 sec in bottom 2RM, then -5&-10% for 2 not paused
RDLs 8 reps x 3 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets
Friday
Dynamic Bench 50%+mini bands/3×2, 60%/2, 65%/1, 70%/1, 75%/1 and then remove bands and max
2 Board Closegrip Bench Press 5RM, then -5&-10% for 5
Nosebreakers/10 ss Closegrip Bench/10 x 2 sets
Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats 5RM, then -5&-10% for 5
Deficit Deadlift from a 2″ deficit 1RM, then -20% for 3
Seated Rows 10 reps ea leg x 3 sets
Week 12
Monday
Squats work up to 85%/1 rep x 2 sets
Bench Press 85%/1 rep with 2 sec pause x 2 sets
Deadlifts work up to 85%/1 rep x 2 sets
focus on compensatory acceleration
Day 2
Bar Work, Mobility, and Recovery
Day 3
Back Squats 75%/2 reps x 2 sets
Bench Press 75%/2 reps x 2 sets
Day 4
Bar Work, Mobility, and Recovery
Day 5
Monday 60 seconds betweens sets
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
Squats work up to 1RM with Bands but no misses, then take bands off and work up to 1RM without bands.
Use mini bands doubled if bench is over 300lbs, and minibands single looped if bench is under 300lbs
Bench work up to 1RM with mini bands but no misses, then subtract bands and work up to 1RM
Deadlifts 1RM with mini bands but no misses, then take bands off and max
How do we substitute if we don’t have bands or chains at the gym!!?!?
Just use straight weight!
What are DB R&Rs?
does anyone figure this out yet
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How would you recommend adjusting this program if I am 5 weeks out from a meet?
When building up to the #RM, how many working sets should we do before we attempt the max?
For example:
When working up to a 6RM at 400. Should we do 135×6, 185×6, 300×6, 355×6 then 400×6 OR 135×3, 185×2, 245×1, 300×1, 360×1 then 400×6
Thanks
hey travis mash! pretty stoked with this program and just signed up on mash method. i have 2 questions. 1. how much do you charge for coaching powerlifting? and 2. is this the only powerlifting programs you give out at this moment as I saw mostly on weightlifting. cheers mate.
What does the “cycle 3” mean after week 1?
Hey. How many sets are we supposed to do of our top set?