Polish powerlifting

When I moved to Poland 10 years ago I started lifting in a public gym (powerlifting friendly, luckily).

I was doing a general basic strength training.

I was lucky enough that at those days, Tomek Sabadyn, a former European Powelifting silver medalist trained there. He looked at me several times a asked me if I was interested in more serious lifting. I immediately nodded. He sure knew his shit. That guy was massive. He was like 170cm (5'8) and easily 120k (260).

This is what he let me doing. I had wonderful results doing that and I my current training 10 years later is not much different.

Monday

heavy squat (week 1: 4x3, week 2: 4x2, week 3: 4x1, deload)
heavy bench (week 1: 4x3, week 2: 4x2, week 3: 4x1, deload)
leg press 4x6
cgbp 3x6


Wednesday

heavy deadlift (week 1: 4x3, week 2: 4x2, wee 3: 4x1, deload)
GM 4x6 heavy
hypers 3x8
biceps 3x8


Friday

light squat 4x6 with 75% of Monday's weight
light bench 4x6 with 75% of Monday's weight
press 4x6
leg curl 3x8



As basic as it grets but it was tough as hell. After Monday sessions I dragged feet. But my strength went through the roof. You've got two heavy sessions a week and one which is light. The light session should be fast and really focused on form. Don't rush the Monday session.

Give it a shot. You can increase wight only in you complete with good form all reps on all sets.

Good luck!