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WADE Strength Systems

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This series contains 3 separate blocks of programs that are designed for a beginner or intermediate level powerlifter. There are three (3) workouts per week that repeat for four (4) week. The workouts are guided by RPE as well as percentages. The percentages are a guide to help find or discover your RPE ratings per set. These are merely averages based off the target RPE per set. The program is designed to allow a fluctuation in the actual weight used per set based on your RPE rating and readiness for that day.  The working sets are designed to be progressive in the weight/intensity per set. 
This series of workouts progress in intensity. You can jump from one block to the other completing them in sequence or jump from one block of this series to another block of a different series. Mix and match them as you wish. 


powerlifting

beginner

3 days

Beginner's Powerlifting w/ Conventional Deadlifts

3 days a week with progressive intensity per set followed by either load drop sets or repeat intensity sets. 

Phase 1 (6's and 10's)

Phase 2 (5's and 10's)

Phase 3 (4's and 10's)

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Beginner's Powerlifting w/ Sumo Deadlifts 

This series of programs contains 3 separate blocks that introduces RPE Assessment sets to determine your working sets. The main lift work sets are percentage based, and that percentage is based on the e1RM of your assessment set. Most of the accessories are strictly RPE based. This series of workouts progress in intensity both with the assessment set rep range and the working sets percentages. You can jump from one block to the other completing them in sequence or jump from one block of this series to another block of a different series. Mix and match them as you wish. 

squat

bench

deadlift

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Powerlifting 1.0 w/ Conventional Deadlifts

x5@8 → 70% work sets

x4@8 → 80% work sets

x3@8 → 85% work sets

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Powerlifting 1.0 w/ Sumo Deadlifts 

This series of programs contains 3 separate blocks that introduces RPE Assessment sets to determine your working sets. The main lift work sets are percentage based, and that percentage is based on the e1RM of your assessment set. Most of the accessories are strictly RPE based. This series of workouts progresses with the assessment set intensity increasing. The working sets for each block also are adjusted to a slightly higher intensity with each block. You can jump from one block to the other completing them in sequence or jump from one block of this series to another block of a different series. Mix and match them as you wish.

percentage

volume work

Powerlifting 2.0 Volume Work  w/ Sumo Deadlifts

Assessment set of x5@9 for main lifts. Percentage based work sets, 80% - 70% - 60%  secondary and accessory lift RPE based.

x5@9  -->  80% -70% - 60%

Assessment set of x3@9 for main lifts. Percentage based work sets, 80% - 70% - 60%  secondary and accessory lift RPE based.

x3@9 -->  80% -70% - 60%

Assessment set of x1@8 for main lifts. Percentage based work sets, 85% - 75% - 65%  secondary and accessory lift RPE based.

x1@8 --> 85% - 75% - 65%

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Powerlifting 2.0 Volume Work  w/ Conventional Deadlifts 