Nick Wright NWB Power Training Workout Split

These days, my training is purely focused on powerlifting. The goal of this style of training is not only to become a physically strong human being, but also to maximize every workout done in the gym.

Powerlifting, despite outward appearances, is very much a technique sport. There are so many minute details that go into each individual lift. This extends in intricacy so far beyond the bench press and squat movements were taught in high school by our football coaches.

Take squats for example. Details such as executing a solid stretch reflex at the bottom of a squat, knowing the difference between low bar squat technique and an Olympic high bar technique (and the external rotation of the knees required to compensate for such a technique) are just a couple of examples.

Lifting technique aside, a training programming is utterly crucial for successful strength gains. Many of us just like to waltz into the gym and use makeshift rep and set schemes on any given day, winging it and feeling out what weight to use that day. There are countless issues with this practice however, and almost all of them will lead to a plateau and short change your strength gains.

Training too heavy too consistently is a common mistake and will burn you out, fast. Designating specific rep and set ranges, using specific percentages of your one rep max in weight to specific days and weeks of your training is essential!

My style of training is known as periodization. I designate specific weekly blocks of training to focus on slightly different goals. Each week is meant to prepare you for the following week, and gradually help you build up your strength.

It is the repetitions which build the real strength! Single reps are actually more of a technique practice than anything else.

I follow a 6-week program designed originally by Jonnie Candito, a very skilled and highly educated, natural competitive powerlifter on YouTube. I customized his program to fit my needs. It now allows me to target my weak areas.

The first 2 weeks of my training cycle involve the lightest weight. My reps per set reach around 8. The last weeks of my cycle consist of heavy weight, closer to my max, using low reps in the 1-3 range.

Many think that power training only involves low repetitions and heavy weight training. This is simply not the case. In fact, powerlifters most commonly train in the 5-10 repetition range and then work their way down to the low numbers only at the end of their training cycles. They generally only max out or “test strength” when competing in a meet.

It is the repetitions which build the real strength! Single reps are actually more of a technique practice than anything else. Some people need a good rep or two before they finally catch their groove when training. Perfecting the ability to hit a clean single rep the first time around is a practiced skill in itself, but I digress.

• Week 1 - The first week of my training is the muscular conditioning week, and is only moderately difficult.
• Week 2 - Following this is muscular conditioning & hypertrophy week with a much higher difficulty. This will involve higher reps with increased weight followed by timed-sets. You will want to puke after these workouts.
• Week 3 - During the third week you finally begin to transition over into heavier weight and lower reps. This is the max overload raining or max-OT week. This utilizes the 4-6-repetition range with moderately heavy weight. This week is not quite heavy singles and doubles, but certainly not high rep, light weight anymore. Somewhat of a transitional middle-man week.
• Week 4 - Week four begins the heavy lifting! This will consist of  heavy sets of 3 reps with only an exercise or two stretching into the 6 rep range. You will be using 90-95% of your max weight during this week.
• Week 5 - Week five is my final, mandatory week. I will elaborate on what I mean by mandatory in a moment. This week is quick and simple. Only 3 days of training, each day focusing on one of the big 3 lifts (squat, bench and deadlift) and only consisting of one, single set of 1-4 reps using about 97% of your max. If you are able to get more than one rep with this weight, congrats. You have gained significant strength over the training cycle.
• Week 6 - Lastly is an optional week 6 that I referred to earlier. There is no written structure to follow for this week so it’s up to the lifter to either use it as a max-out week and test their numbers, or simply use it as a de-load week if needed. Skipping this week and restarting the cycle is also fine, turning it into a 5-week cycle essentially.

If I decide not to test my max lifts, there is an algorithm you can use to project your new 1-rep max. This will help you structure your next cycle's weights. Simply multiply your week 5 numbers by 1.03, or 1.06 if I managed 2 reps out of it, or 1.09 if I hit 3 reps.

• 1 rep - 1.03 multiplier
• 2 reps - 1.06 multiplier
• 3 reps - 1.09 multiplier

Week 1 – Muscular Conditioning

Note - I am currently using all pause-reps when bench pressing.

These days, my training is purely focused on powerlifting. The goal of this style of training is not only to become a physically strong human being, but also to maximize every workout done in the gym.

Week 2 - Muscular Conditioning/Hypertrophy (Higher Difficulty)

Week 3 - Max OT (Maximum Overload Training)

Week 4 - Heavy Weight Acclimation

Week 5 - High Intensity Strength (HIS)

• Monday - Squats: 1 Set of 1-4 Reps using 97%
• Wednesday - Bench Press: 1 Set of 1-4 Reps using 97%
• Friday - Deadlifts: 1 Set of 1-4 Reps using 97%

Week 6 - Optional

Either test week (max out) OR deload *IF* needed! Otherwise, simply begin the cycle over again with new predicted maxes.