Overview

‘Ice Age’ is one part of a two-part program to maximise 1RM strength in the squat, bench, and deadlift, for intermediates or above.

This (‘Ice Age’) is a base block, to be run before the peak block (‘Crimson Magma’). Note that this base block can be repeated back-to-back, but the peak block should only be run once.

The combined goal of these blocks is, rather obviously, to increase the powerlifts, culminating either in a competition or a mock gym peak.

can be run on a caloric surplus, maintenance, or deficit, with no major issues.

This methodology has been heavily inspired by concepts from Westside Barbell (or at least, Dave Tate’s explanations of such), simple linear periodization as popularised by Ed Coan amongst others, and Mike Tuchscherer and the RTS crew. Special shoutout to Sam Shethar who I find to be a brilliant voice of reason in the overcrowded YouTube space – you’ll likely see traces of his suggestions scattered throughout.

Final caveat – in contrast to the hypertrophy programs presented, this is very much an experimental program reflecting thoughts and programming I personally find interesting. Serious lifters (i.e. those competing at a national level or within striking distance of such) should really consult a dedicated powerlifting coach and related programs.

On to the actual program.

This is a very upper lower program run 4x a week, so it’ll look like this:

• Day 1: Bench and upper body accessories
• Day 2: Squat and lower body accessories
• Day 3: Bench and upper body accessories
• Day 4: Deadlift and lower body accessories

Very standard stuff so far, and a program structure I’m sure we’re all familiar with.

The key points of the programming is as follows:

• Overwarm singles. A common feature in most powerlifting programs these days thanks to Mike T, each session will begin with an 1RM @ RPE 8 – 9.
• Low rep work on competition lifts. We won’t go above 5 reps for competition lift work to maximise specificity and allow more practice with lift offs. To compensate, we’ll be doing additional sets at lower rest times. For instance, week 1 calls for 50% of 1RM for reps of 5, but done with 30 second rest times for up to 10 sets.
• High volume, bodybuilding style accessory work. It’s a well known fact a bigger muscle is a stronger muscle. Until we’ve filled out our frame for our height, bodybuilding work is key. This is just going to be lots of sets, with lots of reps. Although labelled ‘accessory’ as that is standard nomenclature, this is just as critical as the competition lifts. Attention should also be paid to the exercise sequence – we’ll be hitting movements very specifically based on the priority to the competition lift itself.

Intensity, volume, frequency

This is a moderate frequency, high volume, and low intensity program.

Frequency is moderate – each muscle group is hit 2x times a week.

Volume is high. Most days will contain upwards of 20 sets; with some volume being auto-regulated by fatigue so the number of sets could be as higher than 30 sets.

Intensity is low. Apart from the overwarm singles, we’re not taking any competition lifts to maximum intensity. The accessory work should still be done very hard, but I think it’s fair to label this a low intensity program.

Mesocycle details

Although listed as a 12 week program, note this is very much a suggestion as a default starting point – the duration is meant to be individualised (more on that later).

Session design

Primary bench day

Secondary bench day

Squat day

Deadlift day

Bench (primary)

Bench (secondary)

Squat

Deadlift

Reps and sets

Progression

Good luck!