Milan Spingl - Czech SHW Powerlifting Superstar

.... and here we go again, volume and frequency, none of that once a week bullshit. A strong dude, fellow countryman, holder of many Czech powerlifting records. Check carefully how he basically hits the whole body with basic lifts three times a week. What a monster!

Check out his prep training:

weeks 1-6
DAY 1:
squat 4x2 (80-90%; 360-410k)
leg extensions 3x10
bench press 4x2 (75-85%; 170-210k)
2b press 2x3
3b press 2x3
cable flys 3x10
abs 3x20

DAY 2:
deadlift 4x2 (80-90%; 280-315k)
pullover 3x8
leg press 4x10
2b cgbp 6x5 (60-70%; 170-200k)
triceps pushdowns 5x10
DB curls 5x10
cable curls 4x10
abs 4x20

DAY 3:
squat 4x4 (70%; 310k)
block pulls 4x3 (80-90%; 280-315k)
leg curl 3x8
bench press 5x5 (65-70%; 150-170k)
lat pulldowns 6x10
side raises 5x10
rear raises 4x10
abs 3x20


week 7
DAY 1:
squat 3x1 (90-100%; 405-450k)
leg extensions 3x10
bench press 4x2 (70-80%; 160-180k)
cable flyes 4x10
abs 3x20

DAY 2:
deadlift 3x1 (90-100%; 315-350k)
block pulls 3x2 (90-110%; 340-360k)
lat pulldowns 6x10
2b cgbp (60-70%; 170-200k)
triceps pushdowns 5x10
DB curls 5x10
abs 4x20

DAY 3:
squat 4x3 (60%; 280k)
bench press 3x1 (90-105%; 280-310k)
lockouts 3x2 (90-105%; 280-325k)
side raises 5x10
rear raises 4x10
abs 3x20


week 8
DAY 1:
squat 3x1-3 (70-95%; 425k)
leg extensions 3x10
bench press 4x3 (70-75%; 160-170k)
cable flyes 4x10
triceps pushdowns 5x10
DB curls 5x10
abs 3x20

DAY 2:
deadlift 4x2 (70-75%; 245-265k)
lat pulldowns 6x10
bench press 4x3 (60%; 130k)
abs 4x20

DAY 3:
squat 4x3 (60%; 280k)
bench press 2x1 (95-105%; 290-310k)
side raises 5x10
rear raises 4x10
abs 3x20


week 9
DAY 1:
squat 4x3 (40-50%; 180-220k)
bench press 4x3 (55%; 125k)

DAY 2:
good morning 4x3 (140k)
lat pulldowns 6x10
bench press 4x3 (60%; 130k)
abs 4x20

DAY 3:
squat 4x3 (150k)
bench press 4x2 (100k)


MEET