A Girlfriend's Guide To Powerlifting

Training Programmes: Deanna Gerdesmeier
Advanced Lifters: 3+ Years
Fighting For Every Pound on Your Total
Once lifters begin to auto-regulate or listen to their body to control fatigue
and help promote recovery in their training, they are considered
advanced. At this level, a lifter has probably run a few programs and
know what works and doesn’t work for their own bodies as they fight hard
for every PR that they get. It is not common for advanced lifters to
experience 10-20 lb. PR’s. The advanced lifter usually takes a template
they like, and through experience, they will make it their own as they focus
on increasing volume (Sets x reps x weight) while still training between the
60-80% range of their one-rep max. Advanced lifters typically use tools to
modify load and range of motion in order to break past barriers. Fractional
Plates, bands, blocks, chains, or other tools that are popular.
- Fractional Plates
- Mark Bell’s Slingshot For Bench
- Deadlift Blocks (These can be expensive to buy. Most people make
their own) or you can buy there here from Rogue
Now that you know what each stage of maturity as a lifter looks like, it’s
important to understand that, no two athletes are the same. Everyone
moves at their own pace, and it’s important to strive to understand what
programs and training blocks work for you as a lifter. I hope that the tools
and templates above were helpful to you. Don’t see the program you use
above? Comment below with your thoughts!
Written By Deanna Gerdesmeier (GWPL)
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