20250728 - 8-Week Powerlifting Training Cycle - Squat Volume & Lower Chain Control

Week 1 Focus:
Establish consistency.
Introduce moderate loading as we transition to this new cycle.
Build base volume across the Big 3.
Strengthen our weak points of these lifts through variation & accessory work.
Start tracking or being aware of bar speed & RPE.

Training Session Focus: Establish the bar path, control, & position in the back squat with some submaximal volume.

Warm Up:
2 Rounds
10 Banded Lateral Walks
10 Glute Brides w/ :03s Pause
10 Walking Lunges
:30s Squat Hold with Thoracic Rotation

Work:
1: Barbell Back Squat - 4x6@70% of iRM
2: Tempo Pause Squat - 3x5@60% (3-2-X Tempo)

Accessory Work:
1: DB Walking Lunges - 3x10/10
2: Nordic Hamstring Curls - 3x8-12
3: Weighted Sit Ups - 3x15
4: Hanging Leg Raises - 3x10

Cool Down:
Supine Pigeon Stretch - 1:00 per side
Wall Calf Stretch - :30s per side
Diaphragmatic Breathing - 3:00