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Calgary Barbell

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Since PB2 was wildly successful and it seemed to get great results for folks, I wanted to take another adaptation of it in an attempt to continue along a similar vein of progression.  If you liked PB2 and it worked well for you, WELL STRAP ON YOUR GAINZ BOOTS AND LETS GOOOOOOOO

Powerbuilding

Powerlifting

Hypertrophy

Strength

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Powerbuilding III

Week 5 is an optional deload/washout week - use it if you need it, or skip it if you don't!

Phase I

Phase II

This program is built for those who have a limited amount of time to spend in the gym, but want to maximize the powerlifting training that they can do with that amount of time. 

It's meant to bridge the gap in a higher stress period, or a period in life where you've got more things going on and need to de-prioritize powerlifting without taking too many steps back.

In many ways, this program will likely be the equivalent of "playing defense" and ensuring that you don't lose gains in a time like that.

powerlifting

time saving

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CBB Max Efficiency Program (4x)

In this block we'll be utilizing fatigue singles *after* our main work to keep the edges sharp with comp specificity, but to de-prioritize the singles a bit.  We'll also be limiting to 2 main movements and some superset accessories each training session to ensure we're getting bang for our buck (read: time).

Dev Block 1 (Week 1-4)

Go ahead and do a decent load for your x3@8 on comp lifts, but the backoffs should be damn near warmups - very easy.

Low Stress Week

Alright, back to development work now - we're going to be slowly increasing the intensity of the singles, and moving to a rep drop protocol on the main volume for the comp lifts.  Bear in mind that the focus of this program is to somewhat play *defense* and that you shouldn't be reaching super far/hard with the singles unless you have VERY good indication that there's something big there.  In most cases, just chipping away, meeting yourself where you are and getting the work in is the play.

Dev Block 2 (Weeks 6-10)

A new formulation of a "powerbuilding" approach that I've been cooking up, utilizing more regular singles to maintain sport form while pushing higher volume backoff sets and additional accessory work to drive hypertrohpy an ACHIEVE AESTHETICS

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Powerbuilding II

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CBB Max Efficiency Program (3x)

This program is built to be a perfect introduction to someone who wants to dip their toes in powerlifting.  If you've messed around in the gym and have done some barbell training, this is the gateway!  Our goal with this program is to get lifters acclimated to training in a powerlifting style, and to make a bunch of gains and fall in love with the training.

Linear Progression

CBB Linear Beginner Program - 4 Days

Includes a 2-week introductory period, followed by the initial set-up of the program.  Weeks 3 and 4 begin the main portion of the program, setting the layout and basic progression the lifter will be focusing on for the bulk of the program.

Phase 1

These weeks follow a similar layout to the end of Phase 1, while continuing to slowly and gradually increase both intensity and volume throughout, while shifting slowly more and more specific in terms of exercise selection and rep ranges.

Phase 2

The final phase of this program will continue to build intensity, while dropping rep ranges to allow for the lifter to continue to scale the weight on the bar up into a final skills evaluation/test day in the final week, using some singles to assess how far the lifter has come throughout the program, and to establish some number/approximate maxes for moving forward.

Phase 3

This program is designed to be run as a hypertrophy-focused off-season type block with the goal of adding muscle mass to the prime movers of the big 3.  You should be eating in a surplus when you do this program to get the most out of it.  It will incorporate higher reps/volume loads across the comp lifts, as well as a larger range of accessory movements targeted at relevant muscle groups.

Off-season

CBB Powerbuilding Program

Designed to acclimate the user to higher rep ranges on the main lift, as well as begin to introduce special preparatory exercises targeted at hypertrophy

Developmental Phase I (Week 1-4)

Week 5 is a "Swing Phase" designed to allow for fatigue drop-off without derailing the momentum build in the previous phase. Week 6-10 are the crescendo of the volume and overload on hypertrophy-focused movements, while shifting the rep ranges on the big 3 back towards strength zones.

Developmental Phase II (Week 5-10)

This program is designed to be run as an off-season and/or hypertrophy program for a powerlifter.  It is slightly more specific than the Powerbuilding program because it is intended for those with a home gym and access to limited equipment.  The assumption is that the lifter doesn’t have access to a fully decked out gym, or prefers to keep the movements more specific to the Big 3.

Home Gym

CBB Minimal Equipment Powerbuilding - 3 Days

This block is designed to begin ramping workload up, while allowing enough room in the overall stress level to included a variety of preparatory exercises aimed at targeted hypertrophy. 

Developmental Phase I (Week 1-5)

This block is designed to begin increasing frequency and intensity, and changes some of the secondary lifts to tempo-focused variations to allow for more time under contraction, as well as better pattern-practice on the big 3.

Developmental Phase II (Week 6-10)

This block is built to provide a stimulus that’s more akin to what you would expect from more on-season powerlifting programming.  The idea is to transition from this into a more specific program.

Developmental Phase III (Week 11-12)

This program is meant to be run as a further variation for those who enjoy and have had success with the layout of the CBB 16 and 16-2.  The comp lifts early on are %-based and give the lifter a solid introductory period, allowing for fine tuning of any technique issues and good solid skills practice with moderate load.  The end of the program will peak and taper an athlete for a competition or gym test.

CBB 16-3

This block is intended to provide a sort of "base building" for the following workloads and to acclimate the lifter to the structure and general flow of training.  If this phase is a bit on the undershot/easy side, that is as intended. **NOTE** Always defer to RPE wherever it's listed.  Suggested loads will sometimes be taken from comp lifts and applied to variations.  If you're in doubt that something is doable, adjust the load to hit the target RPE.

Block 1

Week 1 is an intentional low stress week after the building of Block 1, so it will be intentionally a bit easy

Block 2

Block 3

This phase will keep the D3/4 SBD singles going, and scale the repwork on D1/2.  However, we'll also see an overall decrease in volume to allow for that bigger upwards shift in intensity.  The phase ends with a Taper/Peak week which you can skip if you choose not to compete or test maxes.

Block 4

CBB Minimal Equipment Powerbuilding - 4 Days

This block is designed to begin ramping workload up, while allowing enough room in the overall stress level to included a variety of preparatory exercises aimed at targeted hypertrophy.  

The CBB PPL is the body-part split for powerlifters.  Built with a Push-Pull-Accessory-Legs structure, the 'Accessory' day alternates between squat and deadlift variations light enough to not be disruptive to the whole split concept.  If you're a fan of the PPL structure, but want to focus on strength in the big 3, the CBB PPL is it.

Bodybuilding

Upper/Lower Split

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The CBB PPL (4x)

Alright!  This block will be the first of 3 and sort of set the tone for what to expect.  Ensure you come in with some conservative estimations and targets, there's plenty of room to scale up through the 4-week block.  Next week/block will be a small deload/washout/low stress week, followed by the next dev block!

Dev Block 1

So this week is meant to get you some recovery.  If you're unsure with loading this week, *undershoot*.  If you're feeling beat up, you can skip a set or two, cut a day out, listen to your body and do what needs to be done to recover.

Washout/Deload/Low Stress Week 1

OK.  Hopefully y'all are feeling well recovered after last week and are ready to go again!

Dev Block 2

Another quick dip into some lower stress training.  The tempos and such will allow us to make very light weight still challenging and engaging so hold yourself accountable to good quality movement and strict tempos!  Next week we're back at it!

Washout/Deload/Low Stress Week 2

And here we go!  The final block of the program, and we're going to be dropping into some slightly more specific training.  

Dev Block 3

Path of Powerlifting I is the first of the CBB Progressive programs.  This program structure covers the meat and potatoes of how I program for powerlifting, utilizing a fair decent number of ramping sets and moderate frequency of the comp lifts and more specific accessories.  This specific program ends in a 1-rep max test or meet, complete with a taper. 

progressive

3x per week

intensity focus

sport specific

low stress

Path of Powerlifting Low I (3x) 

Introductory block, the purpose here is to build technical proficiency with lower intensity work, and build the work capacity of the lifter.  Use the E1RM button after top sets to set the % for down-sets.

Acclimation

The second block is used to accumulate a relatively high level of volume/overall stress

Accumulation

This block focuses on honing the competition skills as well as specific adaptations to top-end strength, while allowing the fatigue of the previous 8 weeks to dissipate

Realization

4x per week

moderate stress

intensity-focused

Path of Powerlifting Low I (4x)

5x per week

Path of Powerlifting Low I (5x)

Path of Powerlifting Moderate I (3x)

Path of Powerlifting Moderate I (4x)

Path of Powerlifting Moderate I (5x)

high stress

Path of Powerlifting High I (3x)

Path of Powerlifting High I (4x)

Path of Powerlifting High I (5x)

The second in the Path of Powerlifting Series - this program will feature higher overall volume, a more moderate intensity, and more reps per set on average than PoP I.  The focus of this block will be to execute a high number of quality reps, driving sport practice through repetition, and will aim for less specific adaptations, including hypertrophy and work capacity.

volume-focused

moderate specificity

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Path of Powerlifting Low II (3x)

Introductory block, the purpose here is to build technical proficiency and work capacity by using higher rep sets at a lower RPE/intensity, and create the groundwork for sube

The second block's purpose is to accumulate work through a ramping up of the baseline created during the accumulation period.

As there is no peak in this program, Accumulation 2 will continue to accumulate volume while shifting to a layout more familiar to create a transition back into more sport specific training.

Accumulation 2

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Path of Powerlifting Low II (4x)

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Path of Powerlifting Low II (5x)

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Path of Powerlifting Moderate II (3x)

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Path of Powerlifting Moderate II (4x)

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Path of Powerlifting Moderate II (5x)

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Path of Powerlifting High II (4x)

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Path of Powerlifting High II (3x)

Path of Powerlifting High II (5x)

Path of Powerlifting III is built as a bridge from PoP II into more specific, sport form training.  PoP II was meant as a sort of off-season, post meet program for higher volume and some hypertrophy outcomes, where PoP III aims to bridge the gap between II back into more specific work.

ramping specificity

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Path of Powerlifting III Low (3x)

The first block utilizes some ramping sets to help you get an idea of where things are at with multiple rep sets.  When in doubt, take smaller jumps from set to set,  maybe undershoot a few weeks on RPE.

The final week is a deload/low stress week to prepare for the final block

This block doesn't taper, but it definitely does peak.  I'd recommend running a deload or washout before next block, or you can ask in #program-questions on the discord and I can help you put a taper in!

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Path of Powerlifting III Low (4x)

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Path of Powerlifting III Low (5x)

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Path of Powerlifting III Moderate (3x)

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Path of Powerlifting III Moderate (4x)

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Path of Powerlifting III Moderate (5x)

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Path of Powerlifting III High (3x)

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Path of Powerlifting III High (4x)

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Path of Powerlifting III High (5x)

Path of Powerlifting IV is a heavy program.  It's meant to be a relatively short, but intense block of training heading into a competition.  With the volume accumulation of PoP II and III, I think this is a fantastic capstone for the series, giving us close to an annual plan if you're wanting to stay quite specific.

high specificity

high intensity

peak + taper

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Path of Powerlifting IV Low (4x)

This block is meant to provide a slight ramp in the volume and intensity that will be commonly found throughout the program.  Ideally the first week or two will be fairly easy, and then slowly ramp up into the end of this block leading into Block 2.

This week is a low-stress week, in theory it could be optional if you're still feeling 100% recovered, but I'd recommend probably using it to get the benefits of some added recovery

Week 5 - Low Stress Week

Block 2 is our peak and taper.  If you're competing, the final day of week 3 should line up with your competition day.  If not, you can do a mock meet/gym test - or you can simply skip the test and either deload or transition into your next program.  Notes for taper week schedule are in W3D3!

Block 2 - Peak + Taper

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Path of Powerlifting IV Moderate (4x)

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Path of Powerlifting IV High (4x)

This program was originally designed as the culmination of a number of programs and progressions that were found to work well for a wide variety of CBB clients over a period of a number of years.  This program is a generalized powerlifting peaking program, with a 16-week timeframe, and a 1-week competition taper built into week 16.

Peaking

Competition

Raw-Focused

CBB 16

An acclimation phase, using a mix of both %-based and RPE-based prescription, the goal of which is to cultivate and practice good, efficient technique as the basis for the next phase

This phase ramps the intensity up on the main lifts, while breaking the work into “top sets” and “drop volume” - still maintaining some more strict %-based prescriptions to ensure technical improvements from phase one stick as we ramp into higher intensities later in the block.

Developmental Phase II (Week 5-8)

Continuing the trend of last phase, this block will reach further with the same sort of tiered approach for the main lifts, while transitioning to RPE-based prescriptions for the secondary lifts.

Developmental Phase III (Week 9-11)

 In this phase, the lifter will begin to ramp into RPE-based top set prescription, finishing with two weeks of top singles to prepare for the upcoming max test or meet. Week 16 is a taper week for lifters to maintain their peak into a competition or a gym test.

Developmental Phase IV (Week 12-16)

This program is the natural progression and evolution of the famous 16-Week program from Calgary Barbell.  It is built for those who have run the CBB 16-week previously and are looking for the next step.  The program uses the framework of the original program and puts together a more cohesive structure of progression, and incorporates more singles towards the end, as well as an altered exercise selection to provide a novel stimulus for those who have run the first 16-week program.


CBB 16-2

Top sets in this block will shift to RPE-based prescription, allowing for a bit more intensity, and for the lifter to begin to lean into any gains made in the earlier phases of the program, hopefully outrunning the %-based work from previous phases

Developmental Phase III (Week 9-12)

In this phase, the lifter will begin their comp singles, as well as %-based backoff work, accumulating more practice with singles than in the original program, hopefully allowing for better proficiency. Week 16 is a taper week designed specifically for lifters to maintain their peak into a competition or gym test.

Developmental Phase IV (Week 13-16)

This program is intended to be run into an equipped meet or max test.  It is suitable for those who are new to equipment, as there is an “acclimation” phase which includes some partly equipped work to get the lifter used to frequent overload and some of the basic equipped mechanics.  It is *strongly recommended* that the lifter have spotters and/or safety equipment in place when running this program, due to the sometimes volatile nature of equipped lifting.

Equipped-Focused

CBB Equipped Peaking Program - 4 Days

Includes an intro week with intentional low stress, followed by 3 weeks of acclimation to the basics of overload and equipped strength curves, utilizing knee wraps and other overload methods for the big 3

Includes another low stress week, similar to the first week, built upon and progressed, and the first 3 weeks of Equipped Developmental work.  This phase will have the lifter in their full equipment for 3 weeks, getting their first exposures to trying to achieve competition standard with some singles just below opener weights.  Don’t worry if you’re not at comp depth or can’t touch the bench to your chest right away.  A bit of patience goes a long way in equipment.

This phase includes the third and final swing/low stress week to ease off for one last stint before moving into the final 3 weeks of Equipped Development and a competition taper.  In this phase we’re working on achieving comp standards in the equipment, as well as accumulating some work to familiarize the lifter with the strength curve.  The final week is a competition prep week, built to reduce fatigue and taper the lifter into a competition or max test.

CBB Linear Beginner Program - 3 Days

This program is intended to be run as a bridge between a meet or max test and the next phase of training.  The program was designed with users who have run the free 16-week program previously and are looking to transition out of it, or for those who have recently competed.

CBB Post Meet Offseason Program - 3 Days

The first 2 weeks of phase 1 are designed to dissipate fatigue and act as a washout or pivot block immediately following a competition.  Weeks 3-4 are intended to begin to start building some work capacity and normalize working levels of training stress

Phase 2 is all work.  During this phase we’ll be continuing to build on the first two foundational weeks at the end of Phase 1, and focus on cultivating good technique and habits, accumulating volume and slowly increasing intensity

Week 9 is a pivot or washout week to alleviate some training fatigue from the last 4 weeks, and weeks 10-12 are a continuation of the developmental work we began in phase 2.  The final week contains some AMRAPs to get a solid idea of capabilities without getting ultra-specific, so the lifter can begin whatever the next phase of training is without needing to dip into the lower rep ranges and ultra-high intensities.

CBB Post Meet Offseason Program - 4 Days

This program is designed for a Novice or Early Intermediate athlete who's just returning from a break from activity.  Whether you've gotten sick or just taken an extended period of time off, this program is a great reintroduction to get you back in the swing of things!