How to Structure a Powerlifting Training Block to Hit a New PR

1,570lb total. 565lb squat, 405lb bench, 600lb deadlift. That's the result of another successful training block, and a 115lb jump from the last time all three lifts were tested together.

What Is a Powerlifting Total

A powerlifting total is the combined weight of your best squat, bench press, and deadlift, each performed for a single rep. It's the standard way to measure overall strength progress and compare performance across a training block.

How We Structured the Block

1. Volume Phase: Several weeks of higher reps and moderate weight to build muscle and work capacity.

2. Intensity Phase: A shift toward heavier weight and lower reps to convert that muscle into maximal strength.

3. Peak Phase: A short window of very heavy, low-rep work to prepare the nervous system for a true max attempt.

4. Test Day: Testing the new max on each lift, or the full total, once the peak phase is complete.

Key Principles Behind the Results

• Progressive overload, adding small amounts of weight or volume over time

• Planned recovery weeks to avoid burnout and allow adaptation

• Specificity, training the actual lifts being tested, not just accessory work

• Tracking every session to know exactly when to push and when to hold steady

Setting the Next Goal

Hitting a new total is exciting, but it's really just the starting point for the next training block and the next goal. Progress comes from constantly setting a new target once the last one is reached.

DM us if you're interested in coaching and training, or if you've got an injury you need help with. We work with both performance goals and pain, often at the same time, at Prevail Rehab and Performance.