The IRONMAN POWERLIFTING program is a peaking cycle routine which is a progressive over load. It is going to consist of an EOD workout, 2 heavy days, 2 light days.
First you are going to need to get your 1 rep Max for the Bench Press, Squat and Deadlift. You are going to do 2-3 warm up sets then 2 work sets.. No matter how tempting it is, "you only do 2 sets on heavy days," you will be doing more volume on light days but spending less time working out.

Note: A cycle is 2 light days, then 2 heavy days, performed every other day. 2 cycles will take 15 days to complete.


"This is for your Competitive Lifts"

Once you have your numbers the first week of lifting will be:

Heavy days
33.2% of your 1 rep max so 300 lb would equal 200.4 just round it off to the nearest number
So it looks like 33.2% x 10 reps x 2 sets
Cycle 1 33.2x 10x 2 set 200 lb
Cycle 2 33.2x 10x 2 set 200 lb
Cycle 3 add 5.6 % x 8x 2 sets
Cycle 4 add 5.3% x 8 x 2 sets
Cycle 5 add 5.3% x 5 x 2 set
Cycle 6 add 5.3% x 5 x 2 sets
Cycle 7 add 5.3% x 5 x 2 sets
Cycle 8 add 5.3% x 5 x 2 sets
Cycle 9 add 4.5% x 3x2 sets
Cycle 10 add 4.5% x 3x2 sets
Cycle 11 add 4.5% x 3x2 sets
Cycle 12 add 4.4% x 2x2 sets
Cycle 13 add 4.4% x 2x2 sets
Cycle 14 add 4.4% x 2x2 sets
Cycle 15 add 3.6% x 1x2 sets
Cycle 16 add 3.6% x 1x2 sets




Accessory work on heavy days will be:

7 reps cycle 1 - 4
5 reps cycle 5 - 9
3 reps cycle 10-16
The workouts beak down like this:

(First heavy day)
Bench press (First rep of every set is to be done with a pause)
Shoulder press
Board press for triceps

(Second heavy day)
Squat (make sure first rep is perfect and below parallel)
Deadlift (you should only need 1 warm up set of about 3 moderately easy reps)
Calf raise
Hammer curls


(Light days)
Cycle 1-8
7 reps 1 min rest 5 set 1 exercise 1 exercise every 4 light cycle.


Cycle 9-17
5 rep 5 sets 1 min rest 1 exercise change up the 1 exercise every 4 light cycle.

Lifting on light days should be explosive and fast with a slow controlled negative. ( Use a 4 or 5 count ) Up as fast as you can move the weight down slow.

The break down should be:
(1st light day)
Chest: dumbbell inclines or declines
Shoulder:s upright rows or reveres fly’s
Triceps: roll backs, or dips

Note: If you find an exercise aggravates an injury swap it for something else


(2nd light day)
Wide leg press, narrow stance leg press or hack squat
Pull ups or pull-downs with any attachment you so desire.
Biceps
Calf raises