IPF 3 lift training program

[Doc.Sust]

this program was written and used by an ipf world record holder. i myself used it as well, it can be done also as a raw program. some of the exercises may be unfamiliar. if you need help go to
www.elitefts.com
and look at the exercise index

[Doc.Sust]

the program is going to appear to be small, but it can be made larger if you drag the window or adjust the zoom

[Doc.Sust]

how to convert the weights in the program to fit your max lifts

for those of different strength levels than the starting poundage specified

for example if your lift is 400, and the starting lift for the program is 500,multiply the training poundage by .8(400 divided by 500).

if your lift is 600 and the starting lift is 500 multiply the training poundage by 1.2 (600 divided by 500)

simple calculator math

[Doc.Sust]

replacement exercises

if you still dont understand how to do the not as common auxillary lifts, i am going to give you some replacements

manta squats= high bar close stance squats

dimmel deadlifts= stiff leg deadlift 3 sets 8 reps(dont do 15 reps)

board presses= rack presses or towel bench


if there is an exercise you think you are neglecting or the program doesn't list(like biceps) the work can be done on the optional recovery day

[Doc.Sust]

any questions,please ask me

[Thin Ice]

What about time between sets? Is 5 minutes basically the accepted standard of powerlifting, or is there an advantage to putting the sets closer together?

[Doc.Sust]

What about time between sets? Is 5 minutes basically the accepted standard of powerlifting, or is there an advantage to putting the sets closer together?

3- 5min is fine