TPS Method for Powerlifting: Let’s Get Strong Block 1A: Begin August 24, 2020

This block will focus on getting you STRONG after you acclimated back to training post Covid.

You will be using higher percentages/RPE than the last one, while still accommodating for the extended Covid layoff.

It can also be used by any lifter as an 8 week off season block to increase the three lifts with a focus on handling heavier weights
progressively with reverse band work as well as eliminating sticking points in the three lifts.

TAGS:

Covid, raw powerlifting, off season, sticking points, reverse band, get strong, layoff
 Squat Bench Deadlift Bench
Week 1: Squat Bench Press Deadlift Dynamic Bench Press **
3 sets x 5 reps RPE 7/72.5% 3 sets x 5 reps RPE 7/72.5% 3 sets x 5 reps RPE 7/72/5% 8 sets x 3 reps
50%
**Use 3 grips (close, medium &
schmedium)
Week 2: Box Squat with Chain Medium Grip Floor Press with Chain 1” Deficit Deadlift Dynamic Bench Press **
4 sets x 2 reps RPE 8/75% 4 sets x 3 reps RPE 8/70% 3 sets x 5 reps RPE 8/70% 10 sets x 3 reps
55%
**Use 3 grips (close, medium &
schmedium)
Week 3: Box Squat with Chain Medium Grip Floor Press with Chain 1” Deficit Deadlift Dynamic Bench Press ** with Chain
4 sets x 2 reps RPE 9/80% 4 sets x 3 reps RPE 9/75% 4 sets x 5 reps RPE 9/72.5% 8 sets x 3 reps
45%
**Use 3 grips (close, medium &
schmedium)
Week 4: SSB Squat 2 Board Bench Press with Chain Opposite Deadlift Dynamic Bench Press ** with Chain
5 sets x 3 reps RPE 8/75% 2 sets of 2 reps RPE 8/80% 4 sets x 3 reps RPE 8/75% 10 sets x 3 reps
2 sets of 2 reps RPE 9/85% 50%
**Use 3 grips (close, medium &
schmedium)

Week 5: SSB Squat 2 Board Bench Press with Chain Opposite Deadlift Dynamic Bench Press ** with Chain
5 sets x 3 reps RPE 9/80% 1 sets of 2 reps RPE 8/80% 4 sets x 3 reps RPE 9/80% 12 sets x 3 reps
1 sets of 2 reps RPE 9/85% 55%
2 sets of 2 reps RPE 10/90% **Use 3 grips (close, medium &
schmedium)
Week 6: Squat Bench Press Deadlift in MB Powercenter Dynamic Bench Press with band
1 set x 1 rep RPE 6/80% 1 set x 1 rep RPE 8/85% Platform*** 40% 8 sets x 3 reps
1 set x 1 reps RPE 7/85% 1 set x 1 rep RPE 9/90% Add short mini band 2nd peg from **Use 3 grips (close, medium &
2 sets x 1 rep RPE 8/90% Reverse Band Bench Press bottom schmedium)
1 set x 1 rep RPE 10/100% 1 set x 2 reps RPE 7/75%
1 set x 1 rep 105% 1 set x 2 reps RPE 8/80%
1 set x 1 reps RPE 8/85%
Week 7: Squat 2/1000 Paused Bench Press Deadlift in MB Powercenter Dynamic Bench Press with band
1 set x 1 reps RPE 7/85% 1 set x 3 reps RPE 7/77.5% Platform*** 45% 10 sets x 3 reps
1 sets x 1 rep RPE 8/90% 2 sets x 3 reps RPE 8/80% Add short mini band at bottom peg **Use 3 grips (close, medium &
1 set x 1 rep RPE 9/95% 1 set x 1 reps RPE 8/85% schmedium)
1 set x 1 reps RPE 9/90%
Reverse Band Deadlift/same rack
1 set x 1 rep RPE 10/100%
1 set x 1 rep 105%
Week 8: 2/1000 Pause Squat 2/1000 Paused Bench Press Deadlift Dynamic Bench Press with band
4 sets x 3 reps RPE 7/72.5% 1 sets x 3 reps RPE 9/80% 3 sets x 2 reps RPE 8/85% 50% 12 sets x 3 reps
2 sets x 2 reps RPE 9/85% **Use 3 grips (close, medium &
schmedium)
***If you don’t have an MB Powercenter Platform, do Deadlifts against bands
 Week 1: Week of August 24, 2020

Day 1 Day 2 Day 3 Day 4

1. Squat 1. Bench Press 1. Deadlift 1. Dynamic Bench Press **
3 sets x 5 reps RPE 7/72.5% 3 sets x 5 reps RPE 7/72.5% 3 sets x 5 reps RPE 7/72/5% 8 sets x 3 reps
2. SSB Anderson Good Morning 2. Close Grip 2 Board Bench Press 2. Front Squat 4 sets x 6 reps 50%
5RM 6RM AHAP **Use 3 grips (close, medium &
3. BGSS with 2/1000 pause at 3. Decline DB Bench 4 sets x 8 3. Full GHR-with band if you can schmedium)
bottom reps AHAP 4 sets x 10-12 reps 2. Medium Grip Pin Press 2” Off
3 sets x 8 reps each leg 4. BB Row 4 sets x 10-12 reps 4. HFBR with weight Chest
4. Snatch Grip Dead Hyper 3 sets 5. Overhead Tricep Extension x 8 3 sets x 3 sets x 12-15 reps 3 sets x 5 reps AHAP
x 10-12 reps reps + 5. Side Bends 3. Bamboo Bar Incline Bench
5. Single Leg R/H 3 sets x 12-15 Hammer Curl x 8 reps x 4 sets 4 sets x 6 reps each side Press
reps each leg AHAP 3 sets x 15-20 reps
6. HLR 4 sets x AMAP 4. DB Row
1 set x 15 reps, 1 set x 12 reps, 2
sets x 10 reps + 3 Pullups
between sets
5. Tricep Pushdown 4 sets x 8-
10 reps
On Accessory Work: Only Work Sets Listed
 Week 2: Week of August 31, 2020
Day 1 Day 2 Day 3 Day 4
1. Box Squat with Chain 1. Medium Grip Floor Press with 1. 1” Deficit Deadlift 1. Dynamic Bench Press **
4 sets x 2 reps RPE 8/75% Chain 3 sets x 5 reps RPE 8/70% 10 sets x 3 reps
2. SSB Anderson Good Morning 4 sets x 3 reps RPE 8/70% 2. Front Squat 4 sets x 3 reps 55%
3RM 2. Close Grip 2 Board Bench Press AHAP **Use 3 grips (close, medium &
3. BGSS with 2/1000 pause at 3RM 3. Full GHR-with band if you can schmedium)
bottom 3. Decline DB Bench 5 sets x 8 5 sets x 10-12 reps 2. Medium Grip Pin Press 2” Off
4 sets x 8 reps each leg reps AHAP 4. HFBR with weight Chest
4. Snatch Grip Dead Hyper 4. BB Row 5 sets x 10-12 reps 4 sets x 3 sets x 12-15 reps 4 sets x 3 reps AHAP
4 sets x 8-10 reps 5. Overhead Tricep Extension x 8 5. Side Bends 3. Bamboo Bar Incline Bench
5. Single Leg R/H reps + 5 sets x 6 reps each side Press
3 sets x 15-20 reps each leg Hammer Curl x 8 reps x 6 sets 3 sets x 20-25 reps
AHAP 4. DB Row
1 set x 15 reps, 2 sets x 12 reps,
2 sets x 10 reps + 4 Pullups
between sets
5. Tricep Pushdown 6 sets x 8-
10 reps
On Accessory Work: Only Work Sets Listed
 Week 3: Week of September 7, 2020
Day 1 Day 2 Day 3 Day 4
1. Box Squat with Chain 1. Medium Grip Floor Press with 1. 1” Deficit Deadlift 1. Dynamic Bench Press ** with
4 sets x 2 reps RPE 9/80% Chain 4 sets x 5 reps RPE 9/72.5% Chain
2. Keystone Deadlift 6RM 4 sets x 3 reps RPE 9/75% 2. Hatfield Squat 4 sets x 8 reps 8 sets x 3 reps
3. Walking Lunge x 8 each leg + 2. CGI 6RM 3. Farmers Walks 50 feet AHAP x 45%
Monster Walks x 10 steps each 3. Incline DB Bench 8RM 4 sets **Use 3 grips (close, medium &
leg x 3 sets 4. Lateral Raise* 3 Triple Drop 4. Full GHR-add band if you can schmedium)
4. Back Attack** 3 sets x 12-15 Sets 4 sets x 12-15 reps 2. SSB JM Press 4 sets x 8 reps
reps 5. CSR 1 set x 20 reps, 1 set x 15 5. R/H 3 sets x 20-25 reps-loose 3. Timed Sets:
5. HLR 4 sets x AMAP reps, 2 sets x 12 reps DB Bench Press-AMRAP 60
6. California Press 4 sets x 10-12 seconds x 3 sets AHAP
reps 4. Meadows Row 4 sets x 12-15
reps
5. Face Pull 4 sets x 12-15 reps
6. Tricep Push Apart & Reverse
Curls 5 sets x 12-15 reps
On Accessory Work: Only Work Sets Listed
*Triple Drop: Do 12 reps to 1 short of failure, go to next lightest set of dumbbell, do the same, then go to the next lightest set and go to
failure.

**If you don’t have access to a Back Attack, do these.

 Week 4: Week of September 14, 2020
Day 1 Day 2 Day 3 Day 4
1. SSB Squat 1. 2 Board Bench Press with Chain 1. Opposite Deadlift 1. Dynamic Bench Press ** with
5 sets x 3 reps RPE 8/75% 2 sets of 2 reps RPE 8/80% 4 sets x 3 reps RPE 8/75% Chain
2. Keystone Deadlift 3RM 2 sets of 2 reps RPE 9/85% 2. Hatfield Squat 2 sets 10 reps, 2 10 sets x 3 reps
3. Walking Lunge x 10 each leg + 2. CGI 3RM sets x 8 reps 50%
Monster Walks x 10 steps each 3. Incline DB Bench 6RM 3. Farmers Walks 50 feet AHAP x **Use 3 grips (close, medium &
leg x 4 sets 4. Lateral Raise* 3 Triple Drop 6 sets schmedium)
4. Back Attack** 2 sets x 12-15 Sets 4. Full GHR-add band if you can 2. SSB JM Press 2 sets x 8 repsx
reps, 2 sets 8-12 reps 5. CSR 1 set x 20 reps, 2 sets x 15 4 sets x 15-20 reps 2 sets of 6 reps
5. HLR 5 sets x AMAP reps, 2 sets x 12 reps 5. R/H 2 sets 10-12 slow and 3. Timed Sets:
6. California Press 5 sets x 8-10 strict, 2 sets x 20-25 reps-loose DB Bench Press-AMRAP 60
reps seconds x 3 sets AHAP
Do more work in less time than
last week.
4. Meadows Row 2 sets x 12-15
reps, 3 sets 10-12 reps
5. Face Pull 4 sets x 12-15 reps
6. Tricep Push Apart & Reverse
Curls
3 sets x 12-15 reps, 3 sets 10-12
reps
On Accessory Work: Only Work Sets Listed
*Triple Drop: Do 15 reps to 1 short of failure, go to next lightest set of dumbbell, do the same, then go to the next lightest set and go to
failure.

**If you don’t have access to a Back Attack, do these.

 TPSMPL GPP: Choose at least one per week
Week 1 Day 1 Week 1 Day 2
1. Sled Drag 20 minutes 1. Circuit: All x 15 reps x 3 sets- No rest
Forward/Backward/Row/Press Banded Face Pull + Lying Pullapart + Pushdown + Lateral Raise + Curl + Twist

Week 2 Day 1 Week 2 Day 2

1. Sled Drag 25 minutes 1. Circuit: All x 20 reps x 3 sets- No rest
Forward/Backward/Row/Press Banded Face Pull + Lying Pullapart + Pushdown + Lateral Raise + Curl + Twist
 TPSMPL GPP: TPSMPL GPP: Choose at least one per week
Week 3 Day 1 Week 3 Day 2
1. Prowler Stride x 50 feet + 1. Circuit: All x 12 reps x 3 no rest
Prowler Push x 50 feet x 15 minutes Banded Front Raise + Banded Lateral Raise + Banded Side Bend +
Lying Pullover + Seated Banded Row + Glute Squeezes
Week 4 Day 1 Week 4 Day 2
1. Prowler Stride x 50 feet + 1. Circuit: All x 15 reps x 3 no rest
Prowler Push x 50 feet x 20 minutes Banded Front Raise + Banded Lateral Raise + Banded Side Bend +
Lying Pullover + Seated Banded Row + Glute Squeezes
 TPS Method for Powerlifting Notes and Abbreviations
AMRAP: as many reps as possible -When a number is given for an exercise, EG: 50 pullups; perform a set of as
many as you can and stop with 1 or 2 reps left “in the tank”.
ALAP: as long as possible
Don’t go to failure. Rest a minute or so and continue until the listed number
AHAP: as heavy as possible of total reps is complete.

HAF: heavy as f*ck EG: 50 reps listed and you do a set of 12. Write it down. Do another set and
you get 10. Add it. You now have 22 done out of 50.
RPE: rate of perceived exertion

KB: kettlebell
-When a variable of reps is listed, EG: 8-12; choose a weight that makes the
DB: dumbbell
12th rep difficult on the 1st set and pyramid up in weight each set to a weight
BB: barbell that limits you to the lower number on the last set.

SLSU: straight let sit up -Rest periods between set are generally not listed. Rest as long you need to.

TGU: Turkish Get Up On your heaviest sets, up to 5 minutes may be advised. 2-3 minutes is usually
more than enough for most work.
GHR: Glute/Ham Raise

R/H: Reverse Hyper

SWOLE: Do a shitload of reps and get a huge pump. Flex and squeeze your
muscles hard.

SSB: Safety Squat Bar

*Down the Rack-Start with a weight you can do for 12-15 and do AS MANY AS YOU CAN,
then go to the next lightest pair of dumbells and do as many as you can, repeat until you
are all the way down the rack. This sucks if you can curl 80’s.
** Down the stack- this is done on a cable stack-pick a weight you can do about 15-20
reps with and begin there. Do at least 15 reps, drop the pin one slot lighter and continue
for amap, drop as many times as it says in the instructions. EG: 4 down the stack =4
drops
*** Swole-get a huge pump-use a light weight that allows for 20-25 reps and get SWOLE
When you see a number listed, EG: Pushups 50, do the reps in as few sets as possible.