Titans Grip

Powerlifting Training Plan, Advanced

20-Week Advanced Powerlifting Meet Prep Plan

Twenty weeks of block periodized meet prep for competitive powerlifters at regional and national level. Five sessions per week, specialty bar work, planned deloads, and a tight seven day peak into a sanctioned meet.

Duration

20 weeks

Sessions / week

5

Per session

90-120 min

Level

Advanced

Coach Pavel

Powerlifting coach, squat technique, bench press, deadlift

Reviewed 2026-04-18

Before You Start

  • At least 3 years of dedicated powerlifting training
  • Minimum Wilks or DOTS score confirming advanced status in your federation
  • Active federation membership, meet registered in advance
  • Clean recent medical, no current rehab

Week by Week Structure

Weeks 1-6: Accumulation

High volume block. RPE 7 to 8 on main lifts, heavy variation work, RPE 8 on assistance. Active recovery prioritized.

Monday: Squat Volume

120 min

Warm up (20 min)

  • Bike, hip mobility, empty bar

Main (50 min)

  • Back squat, 5 x 6 at RPE 7 to 8

Variation (30 min)

  • Pause squat, 4 x 5 at RPE 7
  • Front squat, 3 x 6

Assistance (15 min)

  • Romanian deadlift, 3 x 8
  • Leg curl, 3 x 12

Cool down (5 min)

  • Mobility

Tuesday: Bench Volume

100 min

Warm up (15 min)

  • Band work

Main (45 min)

  • Bench press, 5 x 6 at RPE 7 to 8

Variation (25 min)

  • Close grip bench, 4 x 6
  • Pin press, 3 x 5

Assistance (10 min)

  • Pendlay row, 4 x 8
  • Tricep extension, 3 x 12

Cool down (5 min)

  • Mobility

Thursday: Squat Variation

90 min

Warm up (15 min)

  • Bike

Main (40 min)

  • SSB squat (safety squat bar) or front squat, 4 x 5 at RPE 7 to 8

Assistance (30 min)

  • Hip thrust, 4 x 8
  • Bulgarian split squat, 3 x 8 per side
  • Hanging leg raise, 3 x 10

Cool down (5 min)

  • Mobility

Friday: Bench Variation Plus Upper

90 min

Warm up (15 min)

  • Band work

Main (35 min)

  • Larsen press or spoto press, 4 x 5 at RPE 7 to 8

Upper (35 min)

  • Weighted pull up, 4 x 5
  • Incline DB press, 3 x 8
  • Lateral raise, 3 x 12
  • Face pull, 3 x 15

Cool down (5 min)

  • Mobility

Saturday: Deadlift Volume

100 min

Warm up (15 min)

  • Hip hinges

Main (45 min)

  • Deadlift, 4 x 5 at RPE 7 to 8

Variation (30 min)

  • Deficit deadlift, 3 x 5
  • Block pull, 3 x 4

Assistance (10 min)

  • Row, 3 x 8
  • Abdominal rollout, 3 x 10

Cool down (5 min)

  • Mobility

Weeks 7-11: Transmutation (Strength Block)

Reduce reps, increase loads. RPE 8 to 9 on main lifts. Variation work tighter to competition form.

Monday: Squat Strength

100 min

Warm up (20 min)

  • Bike, empty bar

Main (50 min)

  • Back squat, 5 x 4 at RPE 8
  • Back off, 2 x 6 at 75 percent of top set

Assistance (25 min)

  • Pause squat, 3 x 3 at RPE 7
  • Romanian deadlift, 3 x 6

Cool down (5 min)

  • Mobility

Tuesday: Bench Strength

90 min

Warm up (15 min)

  • Band work

Main (45 min)

  • Bench press, 5 x 4 at RPE 8
  • Back off, 2 x 6 at 75 percent

Assistance (25 min)

  • Close grip bench, 3 x 5
  • Pendlay row, 4 x 6

Cool down (5 min)

  • Mobility

Thursday: Squat Variation

90 min

Warm up (15 min)

  • Bike

Main (40 min)

  • Pause squat, 4 x 3 at RPE 8
  • Front squat, 3 x 5

Assistance (30 min)

  • Hip thrust, 3 x 6
  • Hanging leg raise, 3 x 10

Cool down (5 min)

  • Mobility

Friday: Bench Variation

80 min

Warm up (15 min)

  • Band work

Main (35 min)

  • Pause bench, 4 x 3 at RPE 8

Upper (25 min)

  • Weighted pull up, 4 x 4
  • Incline bench, 3 x 6

Cool down (5 min)

  • Mobility

Saturday: Deadlift Strength

100 min

Warm up (20 min)

  • Hip hinges

Main (45 min)

  • Deadlift, 4 x 3 at RPE 8
  • Back off, 1 x 5 at 75 percent

Assistance (30 min)

  • Block pull, 3 x 3
  • Barbell row, 3 x 6

Cool down (5 min)

  • Mobility

Weeks 12-17: Realization (Peaking Block)

Heavy singles, doubles, and triples at RPE 8 to 9. Assistance volume drops. Deload at week 14.

Monday: Squat Peak

100 min

Warm up (20 min)

  • Bike, ramp up

Main (50 min)

  • Back squat, 4 x 2 at RPE 8 to 9
  • Back off, 1 x 4 at 75 percent

Assistance (25 min)

  • Pause squat, 2 x 2 at RPE 7
  • Leg curl, 3 x 10

Cool down (5 min)

  • Mobility

Tuesday: Bench Peak

100 min

Warm up (20 min)

  • Band work

Main (50 min)

  • Bench press, 4 x 2 at RPE 8 to 9
  • Back off, 1 x 4 at 75 percent

Assistance (25 min)

  • Close grip bench, 3 x 4
  • Row, 3 x 6

Cool down (5 min)

  • Mobility

Thursday: Squat Opener Work

80 min

Warm up (15 min)

  • Bike

Main (40 min)

  • Back squat, ramp to 85 percent 1RM for 2 singles

Assistance (20 min)

  • Leg curl, 3 x 10
  • Plank, 3 x 45 seconds

Cool down (5 min)

  • Mobility

Friday: Bench Opener Work

80 min

Warm up (15 min)

  • Band work

Main (40 min)

  • Bench press, ramp to 85 percent for 2 singles

Assistance (20 min)

  • Pendlay row, 3 x 5
  • Tricep extension, 3 x 10

Cool down (5 min)

  • Mobility

Saturday: Deadlift Peak

100 min

Warm up (20 min)

  • Hip hinges

Main (45 min)

  • Deadlift, 3 x 1 at RPE 8 to 9
  • Back off, 1 x 3 at 75 percent

Assistance (30 min)

  • Block pull, 3 x 2
  • Row, 3 x 6

Cool down (5 min)

  • Mobility

Note: Week 14 is a planned deload. Drop all sessions to 60 percent for 2 sets of 3, single session per lift.

Weeks 18-20: Taper and Meet

Week 18 is one last heavy rehearsal. Week 19 is a full taper. Week 20 is the sanctioned meet.

Monday: Heavy Rehearsal (Week 18)

70 min

Main (50 min)

  • Back squat, ramp to 90 percent 1RM for 1 single
  • Bench press, ramp to 90 percent for 1 single

Cool down (20 min)

  • Mobility

Wednesday: Deadlift Rehearsal (Week 18)

60 min

Main (45 min)

  • Deadlift, ramp to 87 percent 1RM for 1 single

Cool down (15 min)

  • Mobility

Monday: Light Squat and Bench (Week 19)

55 min

Main (40 min)

  • Back squat, 3 x 2 at 70 percent
  • Bench press, 3 x 2 at 70 percent

Cool down (15 min)

  • Mobility

Wednesday: Walk Through (Week 19)

30 min

Walk through (25 min)

  • Empty bar full form rehearsal

Cool down (5 min)

  • Mobility

Saturday: Meet Day (Week 20)

240 min

Warm up (45 min)

  • Bike, band work, ramp up with attempts handler

Squat (60 min)

  • 3 attempts per meet strategy

Bench (60 min)

  • 3 attempts per meet strategy

Deadlift (60 min)

  • 3 attempts per meet strategy

Cool down (15 min)

  • Mobility, rehydration

Key Techniques

Wedge setup (squat)

Creating full body tension before the descent. Drive the upper back into the bar, flex the lats, grip tight, brace the core. The wedge keeps the bar path vertical under load.

Leg drive (bench)

Pressing through the floor with the feet while keeping glutes on the bench. Transfers force from legs through the torso to the bar. Without leg drive, heavy singles stall at the midpoint.

Sumo pull technique

Feet wide with toes pointed outward, knees tracking over toes, hips close to the bar. Pull initiated with a push against the floor, not a back extension.

Lat engagement (deadlift)

Pulling the bar into the body before the lift begins. Engaging the lats reduces bar drift, protects the low back, and locks out faster.

Reactive bracing

Holding the breath at the top of the lift, bracing against the belt, and descending with full intra abdominal pressure. Applies across all three lifts for spine protection.

Fueling and Recovery

Advanced meet prep requires precise nutrition and body weight management. Protein 2.0 to 2.4 grams per kilogram. Carbohydrates 5 to 7 grams per kilogram on heavy days, 4 to 5 on variation days, 3 to 4 on rest days. Fat 0.8 to 1.2 grams per kilogram. For lifters needing to make weight, identify the target class 16 weeks out and work with a sports dietitian to drop weight at 0.5 to 1 percent of body weight per week. Aggressive water cuts in the 24 hours before weigh in are risky. The safer approach is to arrive at weigh in within 0.5 to 1 percent of class weight and drink normally. Creatine monohydrate at 5 grams per day should be maintained year round. Caffeine at 3 to 6 milligrams per kilogram pre session improves 1RM output. All supplements should be Informed Sport or NSF Certified for Sport if competing in a drug tested federation. Sleep is non negotiable at this level. Less than 7 hours per night consistently reduces max output in the 2 to 5 percent range based on sleep restriction research, which is the margin between victory and third place at a national meet.

Equipment Checklist

  • Competition approved squat shoes or flat shoes
  • 10 or 13 millimeter IPF approved belt
  • Wrist wraps and knee sleeves per federation rules
  • Chalk
  • Singlet that meets federation specs
  • Deadlift socks if required by federation
  • Power rack, competition bar, calibrated plates
  • Specialty bars (SSB, cambered bar) for variation work
  • Handler and meet coach confirmed in advance

Progress Milestones

  1. Week 6

    Volume block ends. Training max rises 3 to 5 percent.

  2. Week 11

    Strength block ends. Heavy triples land at RPE 8.

  3. Week 14

    Deload week completed. Technique audit on video clears weak points.

  4. Week 17

    Peak block ends. Openers confirmed on bar.

  5. Week 20

    Meet executed with 7 of 9 attempts or better, new total.

Track this plan in Powerlifting AI

Log every session, get AI video feedback on your technique, and follow Coach Pavel as a personal coach inside the app.

Download on theApp Store

Frequently Asked Questions

When do I select meet attempts?+

Opener locked in during week 16, weights confirmed in week 18. Second and third attempts are finalized after openers go clean on the platform. Changing openers in the final 2 weeks is a red flag for poor readiness.

What about equipped versus raw?+

This plan assumes raw with wraps or sleeves. Equipped lifting adds shirt and suit work that requires dedicated time for gear breakdown. Equipped prep is a separate plan, not an add on.

How should I structure the deload in week 14?+

Drop volume by 50 to 60 percent and intensity by 20 to 30 percent. Keep technique work. Do not skip the deload to chase extra training. A missed deload at week 14 usually produces a miss at week 20.

Do I need a handler at the meet?+

Yes. At this level a handler manages warm ups, attempts, and hydration. Running the meet solo costs attempts. A good handler is worth 2 to 5 percent on total.

What if I fail an attempt?+

Plan the second and third attempts conservatively. A missed attempt is a data point, not a catastrophe. Repeat the missed weight is rarely optimal. Your coach and handler decide the call based on warm ups and bar speed.

Other Powerlifting Training Plans

Beginner

12-Week Powerlifting Training Plan for Beginners

Read the plan

Intermediate

16-Week Intermediate Powerlifting Plan

Read the plan
Back to Powerlifting AIPowerlifting articles and guidesAll Strength appsPowerlifting technique library

Sources and Further Reading