Pure Power Mag 16-week Squat Routine

Based on a 229 lbs (104 kg) lifter with a 309 lbs (140 kg) training max and a 309 lbs (140 kg) competition max we get the following cycle. Pounds are rounded to the nearest 5 lbs.

Notation: sets x reps @ weight (% of max).
bw = bodyweight, CFmax = competition squat max, TFmax = training squat max

Ab work (basic core work) = crunches, obliques, leg raises, reverse hypers, hypers, and sit-ups.

CYCLE 1 (Weeks 1-7)

The goal of this cycle is to push up your raw lifting abilities. If you need to use a belt try to limit that to weights of 80% or more. No other supportive powerlifting equipment should be worn in this phase.

Week 1

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% TFmax), 4 @ 200lbs (65% TFmax)
work sets: 8x2 @ 215lbs (70% TFmax), 1 @ 230lbs (75% TFmax)
Bench Press
Paused Competition Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 200lbs (65% TFmax)
work sets: 4x4 @ 185lbs (60% TFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Ab work
 
WednesdayLunge
warm-up: 7 @ 115lbs (50% bw)
work sets: 5x3 @ 160lbs (70% bw)
Deadlift
Front Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 185lbs (60% TFmax)
work sets: 5x2 @ 215lbs (70% TFmax)
Leg Curl
warm-up: 1x10
work sets: 4x6
Deadlift assistance
Ab work
 
ThursdayBench Press assistance
Ab work
 

Week 2

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% TFmax), 4 @ 200lbs (65% TFmax)
work sets: 7x2 @ 230lbs (75% TFmax), 1 @ 245lbs (80% TFmax)
Bench Press
Paused Competition Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 200lbs (65% TFmax)
work sets: 2x3 @ 205lbs (67% TFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Ab work
 
WednesdayLunge
warm-up: 7 @ 115lbs (50% bw)
work sets: 5x4 @ 160lbs (70% bw)
Deadlift
Front Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 185lbs (60% TFmax)
work sets: 5x2 @ 230lbs (75% TFmax)
Leg Curl
warm-up: 1x10
work sets: 4x6
Deadlift assistance
Ab work
 
ThursdayBench Press assistance
Ab work
 

Week 3

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% TFmax), 4 @ 200lbs (65% TFmax)
work sets: 5x2 @ 245lbs (80% TFmax), 1 @ 265lbs (85% TFmax)
Bench Press
Paused Competition Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 200lbs (65% TFmax)
work sets: 2x3 @ 210lbs (68% TFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Ab work
 
WednesdayLunge
warm-up: 7 @ 115lbs (50% bw)
work sets: 5x4 @ 170lbs (75% bw)
Deadlift
Front Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 185lbs (60% TFmax)
work sets: 5x2 @ 230lbs (75% TFmax)
Leg Curl
warm-up: 1x10
work sets: 5x6
Deadlift assistance
Ab work
 
ThursdayBench Press assistance
Ab work
 

Week 4

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% TFmax), 4 @ 200lbs (65% TFmax)
work sets: 5x2 @ 265lbs (85% TFmax), 1 @ 280lbs (90% TFmax)
Bench Press
Paused Competition Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 200lbs (65% TFmax)
work sets: 2x3 @ 215lbs (70% TFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Ab work
 
WednesdayLunge
warm-up: 7 @ 115lbs (50% bw)
work sets: 3x4 @ 185lbs (80% bw)
Deadlift
Front Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 185lbs (60% TFmax)
work sets: 2 @ 215lbs (70% TFmax), 3x2 @ 245lbs (80% TFmax)
Leg Curl
warm-up: 1x10
work sets: 5x6
Deadlift assistance
Ab work
 
ThursdayBench Press assistance
Ab work
 

Week 5

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% TFmax), 4 @ 200lbs (65% TFmax)
work sets: 3x2 @ 280lbs (90% TFmax), 1 @ 295lbs (95% TFmax)
Bench Press
Paused Competition Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 200lbs (65% TFmax)
work sets: 3x2 @ 225lbs (72% TFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Ab work
 
WednesdayLunge
warm-up: 7 @ 115lbs (50% bw)
work sets: 3x5 @ 185lbs (80% bw)
Deadlift
Front Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 185lbs (60% TFmax)
work sets: 2 @ 215lbs (70% TFmax), 4x2 @ 245lbs (80% TFmax)
Leg Curl
warm-up: 1x10
work sets: 4x8
Deadlift assistance
Ab work
 
ThursdayBench Press assistance
Ab work
 

Week 6

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% TFmax), 4 @ 200lbs (65% TFmax)
work sets: 2x2 or 2x1 @ 295lbs (95% TFmax)
Bench Press
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Ab work
 
WednesdayLunge
warm-up: 7 @ 115lbs (50% bw)
work sets: 3x4 @ 195lbs (85% bw)
Deadlift
Front Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 185lbs (60% TFmax)
work sets: 2 @ 215lbs (70% TFmax), 5x2 @ 245lbs (80% TFmax)
Leg Curl
warm-up: 1x10
work sets: 4x8
Deadlift assistance
Ab work
 
ThursdayBench Press assistance
Ab work
 

Week 7

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% TFmax), 4 @ 200lbs (65% TFmax)
work sets: 5x3 @ 245lbs (80% TFmax)
Bench Press
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Ab work
 
WednesdayDeadlift
Front Squat
warm-up: 6 @ 155lbs (50% TFmax), 5 @ 185lbs (60% TFmax)
work sets: 2 @ 215lbs (70% TFmax), 5x2 @ 245lbs (80% TFmax)
Leg Curl
warm-up: 1x10
work sets: 4x8
Deadlift assistance
Ab work
 
ThursdayBench Press assistance
Ab work
 

CYCLE 2 (Weeks 8-13)

The use of knee wraps and belt is recommended. You can use a squat suit with straps down on week 12 if you wish. During this cycle you may find that the weights feel easier, but continue to perform the squat reps as explosively as possible.

Week 8

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 6x4 @ 200lbs (65% CFmax)
Bench Press
Paused Olympic Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 200lbs (65% CFmax)
work sets: 3x2 @ 230lbs (75% CFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Deadlift assistance
Ab work
 
WednesdayStep-up
warm-up: 7 @ 115lbs (50% bw)
work sets: 4x6 @ 170lbs (75% bw)
Quarter Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 185lbs (60% CFmax)
work sets: 3x3 @ 265lbs (85% CFmax)
Leg Curl
warm-up: 1x10
work sets: 5x6
Ab work
 
ThursdayDeadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
 

Week 9

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 3x3 @ 215lbs (70% CFmax), 3x2 @ 245lbs (80% CFmax)
Bench Press
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Deadlift assistance
Ab work
 
WednesdayStep-up
warm-up: 7 @ 115lbs (50% bw)
work sets: 4x4 @ 185lbs (80% bw)
Competition Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 185lbs (60% CFmax)
work sets: 3x3 @ 215lbs (70% CFmax)
Leg Curl
warm-up: 1x10
work sets: 5x6
Ab work
 
ThursdayDeadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
 

Week 10

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 7x2 @ 230lbs (75% CFmax), 3x3 @ 245lbs (80% CFmax)
Bench Press
Paused Olympic Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 200lbs (65% CFmax)
work sets: 3x3 @ 215lbs (70% CFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Deadlift assistance
Ab work
 
WednesdayStep-up
warm-up: 7 @ 115lbs (50% bw)
work sets: 4x5 @ 185lbs (80% bw)
Quarter Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 185lbs (60% CFmax)
work sets: 3x2 @ 280lbs (90% CFmax)
Leg Curl
warm-up: 1x10
work sets: 6x6
Ab work
 
ThursdayDeadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
 

Week 11

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 3 @ 215lbs (70% CFmax), 5x3 @ 245lbs (80% CFmax)
Bench Press
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Deadlift assistance
Ab work
 
WednesdayStep-up
warm-up: 7 @ 115lbs (50% bw)
work sets: 5x3 @ 195lbs (85% bw)
Competition Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 185lbs (60% CFmax)
work sets: 4x4 @ 200lbs (65% CFmax)
Leg Curl
warm-up: 1x10
work sets: 6x6
Ab work
 
ThursdayDeadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
 

Week 12

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 2x3 @ 245lbs (80% CFmax), 3x2 @ 265lbs (85% CFmax)
Bench Press
Paused Olympic Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 200lbs (65% CFmax)
work sets: 3x3 @ 230lbs (75% CFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Deadlift assistance
Ab work
 
WednesdayStep-up
warm-up: 7 @ 115lbs (50% bw)
work sets: 5x3 @ 185lbs (80% bw)
Quarter Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 185lbs (60% CFmax)
work sets: 2x3 @ 295lbs (95% CFmax)
Leg Curl
warm-up: 1x10
work sets: 3x6
Ab work
 
ThursdayDeadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
 

Week 13

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 3-4x2 @ 265lbs (85% CFmax), 2x2 @ 280lbs (90% CFmax)
Bench Press
Paused Olympic Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 200lbs (65% CFmax)
work sets: 3x3 @ 245lbs (80% CFmax)
Bench Press assistance
Ab work
 
Tuesday  Bench Press assistance
Deadlift assistance
Ab work
 
WednesdayStep-up
warm-up: 7 @ 115lbs (50% bw)
work sets: 3x3 @ 185lbs (80% bw)
Competition Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 185lbs (60% CFmax)
work sets: 4x2 @ 215lbs (70% CFmax)
Leg Curl
warm-up: 1x10
work sets: 3x6
Ab work
 
ThursdayDeadlift
Deadlift assistance
Good Morning
Bench Press assistance
Ab work
 

CYCLE 3 (Weeks 14-16)

These final four weeks peak your intensities in the squat with a taper to rest the body before the meet. All your supportive powerlifting gear should be used in this phase on the work sets, with the exception of week 16 when only a belt and wraps may be required.

Week 14

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 2x2 @ 245lbs (80% CFmax), 1 @ 280lbs (90% CFmax), 2 @ 295lbs (95% CFmax)
Bench Press
Deadlift
Quarter Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 185lbs (60% CFmax)
work sets: 2 @ 310lbs (100% CFmax), 4 @ 315lbs (102% CFmax)
Bench Press assistance
Ab work
 
Tuesday  Step-up
warm-up: 7 @ 115lbs (50% bw)
work sets: 5x3 @ 170lbs (75% bw)
Bench Press
Ab work
 
ThursdayDeadlift assistance
Bench Press assistance
Ab work
 

Week 15

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 5x2 @ 245lbs (80% CFmax)
Bench Press
Deadlift
Competition Squat
warm-up: 6 @ 155lbs (50% CFmax), 5 @ 185lbs (60% CFmax)
work sets: 3x4 @ 200lbs (65% CFmax)
Bench Press assistance
Ab work
 
Tuesday  Step-up
warm-up: 7 @ 115lbs (50% bw)
work sets: 3x3 @ 160lbs (70% bw)
Bench Press
Ab work
 
ThursdayDeadlift assistance
Bench Press assistance
Ab work
 

Week 16

SundayCompetition Squat
warm-up: 6 @ 155lbs (50% CFmax), 4 @ 200lbs (65% CFmax)
work sets: 3x2 @ 230lbs (75% CFmax)
Bench Press
Deadlift
Bench Press assistance
Ab work
 
Tuesday  Bench Press
Ab work
 
ThursdayDeadlift assistance
Bench Press assistance
Ab work
 
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