Revolutionary Program Design

Chad Wesley Smith is one of the brightest minds in the fitness industry today. Chad has competed at the absolute highest levels in three different sports: shot put, powerlifting and strongman. Some of the highlights of his competitive career include squatting 905 pounds raw in competition and earning his title as a professional strongman competitor. More recently Chad created the Juggernaut Training Systems company where he coaches many of the world’s strongest athletes. If there is someone you can trust in the fitness industry it is Chad Wesley Smith. In this comprehensive guide I will teach you exactly how Chad trained for his powerlifting competitions at the peak of his competitive career. The Chad Wesley Smith powerlifting program is designed to peak your strength on the day of your powerlifting competition. It uses many different training methods such as linear periodization, heavy top sets, speed sets and plenty of supplementary and accessory exercises to maximize your strength on the powerlifting platform. Chad Wesley Smith used a unique training split to prepare for his powerlifting competitions. He calls his split the “9 day work week.” Chad found through trial and error that he had a hard time recovering from two heavy squat / deadlift workouts in a standard 7-day week. He needed more time in between these heavy lower body workouts in order to recover and make progress. Chad’s solution was to insert extra rest days and train using an extended 9-day work week. Check it out: Chad Wesley Smith’s Powerlifting Training Split Day 1: Deadlift Day 2: Off Day 3: Bench Press Day 4: Off Day 5: Squat Day 6: Upper Back Accessory Day Day 7: Off Day 8: Bench Press Accessory Day Day 9: Off Day 10: Repeat! As you can see Chad performs 5 workouts over a 9 day period. The biggest benefit of this modified training split is Chad had more rest days in between his squat and deadlift workouts. Instead of performing 2 heavy lower body workouts in 7 days he was performing 2 heavy lower body workouts in 9 days. This may not sound like a big change but these extra rest days made a world of difference for him. Chad’s most important training days were his squat, bench press and deadlift days. These are the days where Chad trains the competition lifts so everything else revolves around them. Chad breaks up his primary training days into 4 separate parts. Check it out: Chad Wesley Smith’s 4-Part Powerlifting Workout Part 1: Heavy Set Part 2: Speed Sets Part 3: Supplementary Exercises Part 4: Accessory Exercises Chad starts off every primary training day with the competition squat, bench press or deadlift. For each workout Chad works up to a heavy triple, double or single on one of these exercises. One of Chad’s favorite strategies is to use a 12-week training cycle where you work up to a heavy triple in weeks 1-4, a heavy double in weeks 5-8 and a heavy single in weeks 9-12. For example: Training Block #1 Week 1: Heavy Triple Week 2: Heavy Triple Week 3: Heavy Triple Week 4: Deload Training Block #1 Week 5: Heavy Double Week 6: Heavy Double Week 7: Heavy Double Week 8: Deload Training Block #3 Week 9: Heavy Single Week 10: Heavy Single Week 11: Heavy Single Week 12: Deload Week 13: Competition Day! This is a fantastic way to set up a powerlifting training cycle. The weights get heavier as you get closer to your powerlifting competition so you are able to display your full strength on the platform. Chad usually likes to perform one heavy single, double or triple per workout. One set is enough to create neurological adaptations without burning out his central nervous system. For example Chad might perform his heavy triples around 85% of his 1-rep max, his heavy doubles around 90% of his 1-rep max and his heavy singles around 95% of his 1-rep max. You can check out Chad’s exact training cycles below to see the exact training percentages that Chad uses in his own programs. Let’s take another look at Chad’s powerlifting workout template: Chad Wesley Smith’s 4-Part Powerlifting Workout Part 1: Heavy Set Part 2: Speed Sets Part 3: Supplementary Exercises Part 4: Accessory Exercises Chad starts off his primary workouts with one heavy single, double or triple on the competition lifts. After the heavy set he performs several speed sets with moderately heavy weights on the competition lift. Here is how Chad organizes his speed sets: Training Block #1 Top Set: Heavy Triple Speed Work: 4-6 Sets Of 3-4 Reps Training Block #2 Top Set: Heavy Double Speed Work: 3-5 Sets Of 2-3 Reps Training Block #3 Top Set: Heavy Single Speed Work: 2-3 Sets Of 2 Reps As you can see Chad performs more sets and reps earlier in his training. As he get closer to his competition he uses heavier weights for his speed sets and performs fewer sets and reps. Once again this is designed to peak Chad’s strength on the day of his powerlifting meet. After Chad performs his speed sets he moves onto supplementary and accessory exercises for the squat, bench press or deadlift. Supplementary exercises are big compound exercises that are similar to the competition lift. They are designed to directly strengthen the competition lift and to attack specific weak points in the lift. Some of Chad’s favorite supplementary exercises include dead squats, paused bench presses and deficit deadlifts. Finally Chad finishes up his workout with some accessory exercises for all of the major powerlifting muscles. The accessory exercises are smaller exercises designed to strengthen specific muscle groups. Some of Chad’s favorite accessory exercises include barbell rows, dumbbell flies and pull ups. I hope you found this overview of the Chad Wesley Smith powerlifting program helpful. Now let’s take a closer look at how Chad designed his powerlifting training cycles for the squat, bench press and deadlift. Part 1: The Chad Wesley Smith Squat Program Chad Wesley Smith is known for his unbelievable squatting strength. He squatted an Earth-shattering 905 pounds in competition and barely missed a 930 pound squat in the same competition. Chad follows his normal powerlifting training template for his primary squat days. Here is what Chad’s typical squat workout looks like: Exercise #1: Competition style squat for a top set of 1-3 reps Exercise #2: Speed squats for sets of 2-4 reps Exercise #3: Supplementary squat exercise Exercises #4-6: Accessory squat exercises As you can see Chad follows his usual formula of the heavy top set followed by a few speed sets and his supplementary and accessory squat exercises. Now let’s look at one of Chad’s actual squat workouts. This was the first workout that Chad performed for his 905 pound squat training cycle. Check it out: Chad Wesley Smith Squat Workout A1: Back squat (competition stance), 1 x 3, 1/0/X/0, 180 seconds rest B1: Back squat speed sets (competition stance), 5 x 3, 1/0/X/1, 60 seconds rest C1: Dead squat w/ safety squat bar (from parallel), 8 x 1, 1/0/X/0, 60 seconds rest D1: Single leg squats on box, 3 x 12, 1/0/X/1, 60 seconds rest E1: Unilateral DB Romanian deadlift, 3 x 5, 1/0/1/0, 60 seconds rest F1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest Let’s take a closer look at Chad’s supplementary and accessory exercises. Chad’s favorite squat supplementary exercise is the dead squat. This is an exercise invented by the powerlifting coach Josh Bryant. Here is a video demonstration of this exercise: Most powerlifters have a sticking point in the squat about 1-3 inches above parallel. This is where the stretch reflex wears off and you are forced to use nothing but your muscles to lift the weight. The dead squat is so effective because it trains this exact point in the range of motion where the stretch reflex wears off. This exercise is called the “dead squat” because you perform every rep from a dead stop position with the weight starting on the pins. Chad performs this exercise for singles with short rest periods to make sure that he doesn’t get any help from the stretch reflex. The rest of Chad’s squat workout consists of accessory exercises for his quads, hamstrings and abs. Now let’s take a look at the exact training cycle that Chad used to squat 905 pounds in competition. Check it out: Week 1: Primary Squat Workout (Triples) A1: Back squat (competition stance), 1 x 3**, 1/0/X/0, 180 seconds rest B1: Back squat speed sets (competition stance), 5 x 3***, 1/0/X/1, 60 seconds rest C1: Dead squat w/ safety squat bar (from parallel), 8 x 1****, 1/0/X/0, 60 seconds rest D1: Single leg squats on box, 3 x 12, 1/0/X/1, 60 seconds rest E1: Unilateral DB Romanian deadlift, 3 x 5, 1/0/1/0, 60 seconds rest F1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest **Performed with 75% of your anticipated 1-rep max in competition. ***Performed with 59% of your anticipated 1-rep max in competition. ****Performed with 53% of your anticipated 1-rep max in competition. Week 2: Primary Squat Workout (Triples) A1: Back squat (competition stance), 1 x 3**, 1/0/X/0, 180 seconds rest B1: Back squat speed sets (competition stance), 5 x 3***, 1/0/X/1, 60 seconds rest C1: Dead squat w/ safety squat bar (from parallel), 8 x 1****, 1/0/X/0, 60 seconds rest D1: Unilateral DB Romanian deadlift, 3 x 3, 1/0/1/0, 60 seconds rest E1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest **Performed with 76% of your anticipated 1-rep max in competition. ***Performed with 59% of your anticipated 1-rep max in competition. ****Performed with 56% of your anticipated 1-rep max in competition. Week 3: Primary Squat Workout (Triples) A1: Back squat (competition stance), 1 x 3**, 1/0/X/0, 180 seconds rest B1: Back squat speed sets (competition stance), 5 x 3***, 1/0/X/1, 60 seconds rest C1: Dead squat w/ safety squat bar (from parallel), 8 x 1****, 1/0/X/0, 60 seconds rest D1: Unilateral DB Romanian deadlift, 3 x 5, 1/0/1/0, 60 seconds rest E1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest **Performed with 79% of your anticipated 1-rep max in competition. ***Performed with 59% of your anticipated 1-rep max in competition. ****Performed with 58% of your anticipated 1-rep max in competition. You can click right here for the training video for this workout. Week 4: Primary Squat Workout (Deload) A1: Back squat (competition stance), 1 x 3**, 1/0/X/0, rest as needed **Performed with 63% of your anticipated 1-rep max in competition. Week 5: Primary Squat Workout (Doubles) A1: Back squat (competition stance), 1 x 2**, 1/0/X/0, 180 seconds rest B1: Back squat speed sets (competition stance), 5 x 3***, 1/0/X/1, 60 seconds rest C1: Dead squat w/ safety squat bar (from parallel), 3 x 1****, 1/0/X/0, 60 seconds rest D1: Unilateral DB Romanian deadlift, 3 x 3, 1/0/1/0, 60 seconds rest E1: Hanging leg raises, 3 x 15, 1/0/1/0, 60 seconds rest **Performed with 82% of your anticipated 1-rep max in competition. ***Performed with 65% of your anticipated 1-rep max in competition. ****Performed with 63% of your anticipated 1-rep max in competition. Week 6: Primary Squat Workout (Doubles) A1: Back squat (competition stance), 1 x 2**, 1/0/X/0, 180 seconds rest B1: Back squat rack lockout, 1 x 1***, X/0/X/10, 180 seconds rest C1: Back squat speed sets (competition stance), 5 x 3****, 1/0/X/1, 60 seconds rest D1: Dead squat w/ safety squat bar (from parallel), 3 x 1*****, 1/0/X/0, 60 seconds rest E1: Unilateral DB Romanian deadlift, 3 x 3, 1/0/1/0, 60 seconds rest F1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest **Performed with 84% of your anticipated 1-rep max in competition. ***Performed with 92% of your anticipated 1-rep max in competition. ****Performed with 66% of your anticipated 1-rep max in competition. *****Performed with 65% of your anticipated 1-rep max in competition. You can click right here for the training video for this workout. Week 7: Primary Squat Workout (Doubles) A1: Back squat (competition stance), 1 x 2**, 1/0/X/0, 180 seconds rest B1: Back squat speed sets (competition stance), 3 x 3***, 1/0/X/1, 60 seconds rest C1: Dead squat w/ safety squat bar (from parallel), 1 x 1****, 1/0/X/0, 60 seconds rest D1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest **Performed with 87% of your anticipated 1-rep max in competition. ***Performed with 68% of your anticipated 1-rep max in competition. ****Performed with 66% of your anticipated 1-rep max in competition. Week 8: Primary Squat Workout (Singles) A1: Back squat (competition stance), 1 x 1**, 1/0/X/0, 180 seconds rest B1: Back squat speed sets (competition stance), 3 x 2***, 1/0/X/1, 60 seconds rest C1: Dead squat w/ safety squat bar (from parallel), 1 x 1****, 1/0/X/0, 60 seconds rest D1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest **Performed with 89% of your anticipated 1-rep max in competition. ***Performed with 73% of your anticipated 1-rep max in competition. ****Performed with 68% of your anticipated 1-rep max in competition. Week 9: Primary Squat Workout (Singles) A1: Back squat (competition stance), 1 x 1**, 1/0/X/0, 180 seconds rest B1: Back squat speed sets (competition stance), 2 x 2***, 1/0/X/1, 60 seconds rest C1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest **Performed with 91% of your anticipated 1-rep max in competition. ***Performed with 75% of your anticipated 1-rep max in competition. Week 10: Primary Squat Workout (Singles) A1: Back squat (competition stance), 1 x 1**, 1/0/X/0, 180 seconds rest B1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest **Performed with 93% of your anticipated 1-rep max in competition. Week 11: Primary Squat Workout (Deload) A1: Back squat (competition stance), 1 x 1**, 1/0/X/0, rest as needed **Performed with 63% of your anticipated 1-rep max in competition. Week 12 (Competition Week!) Chad nailed a 905 pound squat in competition but ultimately missed his 935 pound attempt. You can click right here to see Chad's record-breaking 905 pounds squat. Part 2: The Chad Wesley Smith Bench Press Program Chad Wesley Smith always struggled with the bench press. It’s not like his bench press was weak or anything - he has bench pressed 480 pounds in competition and narrowly missed a 530 pound bench press before tweaking his pec. It’s just that his squat and deadlift were so incredibly strong that his bench press was weak in comparison! As you already know Chad trained his bench press twice every nine days using his trademark 9-day work week. He had a primary bench press day where he performed all of his heavy pressing work and a bench press accessory day where he performed various supplementary and accessory exercises like close grip bench presses and overhead presses. Here is what Chad’s primary bench press workout looked like: Exercise #1: Competition style bench press for a top set of 1-3 reps Exercise #2: Speed bench press for sets of 2-4 reps Exercise #3-4: Supplementary bench press exercises Exercises #5-7: Accessory bench press exercises As you can see Chad follows the same training template that he uses for his squat workouts. He starts with a relatively heavy single, double or triple on the bench press. These sets are based off of training percentages that slowly increase as he gets closer to his meet. After his heavy top set Chad performs some speed bench presses followed by bench press supplementary and accessory exercises. Here is one of Chad’s actual bench press workouts. Check it out: Chad Wesley Smith’s Bench Press Workout Template A1: Bench press (competition grip), 1 x 3, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 6 x 4, 1/1/X/1, 2 minutes rest C1: Bench press (wide grip), 2 x 8, 1/1/X/01, 2 minutes rest D1: Dead bench, 8 x 1, 1/0/X/0, 45 seconds rest E1: V-bar dips (forward leaning torso), 3 x 8, 2/0/X/1, 60 seconds rest F1: DB flies, 3 x 11, 2/0/1/0, 10 seconds rest F2: DB front raises, 3 x 8, 2/0/1/0, 60 seconds rest Chad had very strong triceps and was very good at locking weights out on the bench press. Unfortunately his strength off of the chest was lacking so he uses different supplementary and accessory exercises to attack this weakness. One of Chad’s favorite supplementary exercises is the dead bench. This exercise is actually very similar to the dead squat. Here is a sample training video: This exercise is designed to build strength right off your chest. Chad sets the safety pins are set 1-3 inches above his chest because this is right where the stretch reflex stops helping him to move the weight. Chad performs 8 singles with about 45 seconds rest in between each single. As he gets closer to the competition he uses more weight and longer rest periods on the dead bench. All of Chad’s other exercises are also designed to improve his starting strength off the chest. Chad also has a reasonably heavy bench press day later in the week. Here is a training template for this workout: Here is what a typical bench press accessory day might look like: Exercise #1: Close grip bench press Exercise #2: Seated military press Exercise #3: Decline close grip bench press Exercises #4-7: Shoulder / tricep isolation exercises As you can see chad focuses on three bench press supplementary exercises before moving onto some more shoulder accessory work. These supplementary exercises are specifically designed to attack Chad’s weak points in the bench press. Here is what one of Chad’s typical bench press accessory days looked like: Chad Wesley Smith’s Accessory Bench Press Workout Template A1: Bench press (close grip), 2 x 8, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 8, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 12, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 3 x 10-12, 2/0/1/0, 60 seconds rest E1: DB front raises, 3 x 10-12, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 3 x 10-12, 1/0/1/0, 60 seconds rest F1: Flat DB extension, 3 x 10-12, 1/0/X/0, 60 seconds rest Chad periodizes his bench press accessory day in a very similar way to his primary bench press training days. He starts out using lighter weights and higher reps earlier in his training cycle and finishes using heavier weights and lower reps. This helps him to peak his strength for his powerlifting competitions. Now let’s look at one of Chad’s 12-week bench press training cycles. This is the exact training cycle that Chad used to bench press 480 pounds in competition and narrowly miss 530 pounds before tweaking his pec. Check it out: Week 1: Primary Bench Press Workout (Triples) A1: Bench press (competition grip), 1 x 3**, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 6 x 4***, 1/1/X/1, 2 minutes rest C1: Bench press (wide grip), 2 x 8****, 1/1/X/01, 2 minutes rest D1: Dead bench, 8 x 1*****, 1/0/X/0, 45 seconds rest E1: V-bar dips (forward leaning torso), 3 x 8, 2/0/X/1, 60 seconds rest F1: DB flies, 3 x 11, 2/0/1/0, 10 seconds rest F2: DB front raises, 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 76% of his projected 1-rep max. ***Performed at 61% of his projected 1-rep max. ****Performed at 58% of his projected 1-rep max. *****Performed at 59% of his projected 1-rep max. Week 1: Accessory Bench Press Workout A1: Bench press (close grip), 2 x 8**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 8***, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 12****, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 3 x 10-12, 2/0/1/0, 60 seconds rest E1: DB front raises, 3 x 10-12, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 3 x 10-12, 1/0/1/0, 60 seconds rest F1: Flat DB extension, 3 x 10-12, 1/0/X/0, 60 seconds rest **Performed at 58% of his projected 1-rep max ***Performed at 46% of his projected 1-rep max ****Performed at 56% of his projected 1-rep max Week 2: Primary Bench Press Workout (Triples) A1: Bench press (competition grip), 1 x 3**, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 6 x 4***, 1/1/X/1, 2 minutes rest C1: Bench press (wide grip), 2 x 8****, 1/1/X/01, 2 minutes rest D1: Dead bench, 8 x 1*****, 1/0/X/0, 45 seconds rest E1: V-bar dips (forward leaning torso), 3 x 8, 2/0/X/1, 60 seconds rest F1: DB flies, 3 x 13, 2/0/1/0, 10 seconds rest F2: DB front raises, 3 x 5, 1/0/X/0, 60 seconds rest **Performed at 78% of his projected 1-rep max ***Performed at 61% of his projected 1-rep max ****Performed at 58% of his projected 1-rep max *****Performed at 61% of his projected 1-rep max Week 2: Accessory Bench Press Workout A1: Bench press (close grip), 2 x 8**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 8***, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 12****, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 3 x 10-12, 2/0/1/0, 60 seconds rest E1: DB front raises, 3 x 10-12, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 3 x 10-12, 1/0/1/0, 60 seconds rest F1: Flat DB extension, 3 x 10-12, 1/0/X/0, 60 seconds rest **Performed at 59% of his projected 1-rep max ***Performed at 48% of his projected 1-rep max ****Performed at 57% of his projected 1-rep max Week 3: Primary Bench Press Workout (Triples) A1: Bench press (competition grip), 1 x 3**, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 6 x 4***, 1/1/X/1, 2 minutes rest C1: Bench press (wide grip), 2 x 8****, 1/1/X/01, 2 minutes rest D1: Dead bench, 8 x 1*****, 1/0/X/0, 45 seconds rest E1: V-bar dips (forward leaning torso), 3 x 8, 2/0/X/1, 60 seconds rest F1: DB front raises, 3 x 6, 1/0/X/0, 60 seconds rest **Performed at 80% of his projected 1-rep max ***Performed at 61% of his projected 1-rep max ****Performed at 60% of his projected 1-rep max *****Performed at 63% of his projected 1-rep max Week 3: Accessory Bench Press Workout A1: Bench press (close grip), 2 x 8**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 8***, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 12****, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 3 x 10-12, 2/0/1/0, 60 seconds rest E1: DB front raises, 3 x 10-12, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 3 x 10-12, 1/0/1/0, 60 seconds rest F1: Flat DB extension, 3 x 10-12, 1/0/X/0, 60 seconds rest **Performed at 61% of his projected 1-rep max ***Performed at 50% of his projected 1-rep max ****Performed at 58% of his projected 1-rep max Week 4: Primary Bench Press Workout (Deload #1) A1: Bench press (competition grip), 1 x 3**, 1/1/X/0, 4 minutes rest B1: Bench press (competition grip), 1 x 20***, 1/1/X/0, 4 minutes rest C1: Chest supported row, 4 x 15, 1/0/1/0, 60 seconds rest D1: Seated DB external rotations, 3 x 10-12, 2/0/1/0, 60 seconds rest E1: DB front raises, 3 x 10-12, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 3 x 10-12, 1/0/1/0, 60 seconds rest F1: Flat DB extension, 3 x 10-12, 1/0/X/0, 60 seconds rest **Performed at 76% of his projected 1-rep max ***Performed at 42% of his projected 1-rep max Week 4: Accessory Bench Press Workout (Deload) A1: Bench press (close grip), 2 x 8**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 8**, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 12**, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 3 x 10-12**, 2/0/1/0, 60 seconds rest E1: DB front raises, 3 x 10-12**, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 3 x 10-12**, 1/0/1/0, 60 seconds rest F1: Flat DB extension, 3 x 10-12**, 1/0/X/0, 60 seconds rest **All exercises performed with 70% of weights used during weeks 1-3. Week 5: Primary Bench Press Workout (Doubles) A1: Bench press (competition grip), 1 x 2**, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 5 x 3***, 1/1/X/1, 2 minutes rest C1: Bench press (wide grip), 2 x 8****, 1/1/X/01, 2 minutes rest D1: Dead bench, 5 x 1*****, 1/0/X/0, 75 seconds rest E1: V-bar dips (forward leaning torso), 3 x 8, 2/0/X/1, 60 seconds rest F1: DB flies, 3 x 12, 2/0/1/0, 10 seconds rest F2: DB front raises, 3 x 3, 1/0/X/0, 60 seconds rest **Performed at 84% of his projected 1-rep max ***Performed at 65% of his projected 1-rep max ****Performed at 62% of his projected 1-rep max *****Performed at 66% of his projected 1-rep max Week 5: Accessory Bench Press Workout A1: Bench press against bands (close grip), 1 x 1**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 8***, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 10****, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 2 x 10-15, 2/0/1/0, 60 seconds rest E1: DB front raises, 2 x 10-15, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 2 x 10-15, 1/0/1/0, 60 seconds rest **Performed at 80% of his projected 1-rep max ***Performed at 54% of his projected 1-rep max ****Performed at 60% of his projected 1-rep max Week 6: Primary Bench Press Workout (Doubles) A1: Bench press (competition grip), 1 x 2**, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 5 x 3***, 1/1/X/1, 2 minutes rest C1: Bench press (wide grip), 2 x 8****, 1/1/X/01, 2 minutes rest D1: Dead bench, 5 x 1*****, 1/0/X/0, 75 seconds rest E1: V-bar dips (forward leaning torso), 3 x 6, 2/0/X/1, 60 seconds rest F1: DB flies, 3 x 15, 2/0/1/0, 10 seconds rest F2: DB front raises, 3 x 4, 1/0/X/0, 60 seconds rest **Performed at 87% of his projected 1-rep max ***Performed at 65% of his projected 1-rep max ****Performed at 64% of his projected 1-rep max *****Performed at 69% of his projected 1-rep max Week 6: Accessory Bench Press Workout A1: Bench press against bands (close grip), 1 x 3**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 5***, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 10****, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 2 x 10-15, 2/0/1/0, 60 seconds rest E1: DB front raises, 2 x 10-15, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 2 x 10-15, 1/0/1/0, 60 seconds rest **Performed at 71% of his projected 1-rep max ***Performed at 55% of his projected 1-rep max ****Performed at 63% of his projected 1-rep max Week 7: Primary Bench Press Workout (Doubles) A1: Bench press (competition grip), 1 x 2**, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 5 x 3***, 1/1/X/1, 2 minutes rest C1: Bench press (wide grip), 2 x 8****, 1/1/X/01, 2 minutes rest D1: Dead bench, 5 x 1*****, 1/0/X/0, 75 seconds rest E1: V-bar dips (forward leaning torso), 3 x 6, 2/0/X/1, 60 seconds rest F1: DB flies, 2 x 8, 2/0/1/0, 10 seconds rest F2: DB front raises, 2 x 5, 1/0/X/0, 60 seconds rest **Performed at 90% of his projected 1-rep max ***Performed at 65% of his projected 1-rep max ****Performed at 65% of his projected 1-rep max *****Performed at 71% of his projected 1-rep max Week 7: Accessory Bench Press Workout A1: Bench press (close grip), 1 x 2**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 5***, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 8****, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 2 x 10-15, 2/0/1/0, 60 seconds rest E1: DB front raises, 2 x 10-15, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 2 x 10-15, 1/0/1/0, 60 seconds rest **Performed at 75% of his projected 1-rep max ***Performed at 57% of his projected 1-rep max ****Performed at 65% of his projected 1-rep max Week 8: Primary Bench Press Workout (Deload #2) A1: Bench press (competition grip), 1 x 3**, 1/1/X/0, 4 minutes rest B1: Bench press (competition grip), 1 x 20***, 1/1/X/0, 4 minutes rest C1: Chest supported row, 4 x 15, 1/0/1/0, 60 seconds rest D1: Seated DB external rotations, 3 x 10-12, 2/0/1/0, 60 seconds rest E1: DB front raises, 3 x 10-12, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 3 x 10-12, 1/0/1/0, 60 seconds rest F1: Flat DB extension, 3 x 10-12, 1/0/X/0, 60 seconds rest **Performed at 76% of his projected 1-rep max ***Performed at 42% of his projected 1-rep max Week 8: Accessory Bench Press Workout A1: Bench press (close grip), 1 x 2**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 5**, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 8**, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 2 x 10-15**, 2/0/1/0, 60 seconds rest E1: DB front raises, 2 x 10-15**, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 2 x 10-15**, 1/0/1/0, 60 seconds rest All exercises performed at 70% of weights used during weeks 5-7 Week 9: Primary Bench Press Workout (Singles) A1: Bench press (competition grip), 1 x 1**, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 1 x 3***, 1/1/X/1, 2 minutes rest **Performed at 94% of his projected 1-rep max ***Performed at 76% of his projected 1-rep max (Chad Wesley Smith wasn’t feeling good during this workout and decided to shut things down for the day after his first speed set. Being able to “listen to your body” and make adjustments like this is what separates a good powerlifter from a great powerlifter). Week 9: Accessory Bench Press Workout A1: Bench press (close grip), 1 x 2**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 4***, 1/0/X/0, 120 seconds rest C1: Decline bench press (shoulder-width grip), 3 x 6****, 1/0/X/0, 120 seconds rest D1: Seated DB external rotations, 2 x 10-15, 2/0/1/0, 60 seconds rest E1: DB front raises, 2 x 10-15, 1/0/1/0, 60 seconds rest E2: DB lateral raises, 2 x 10-15, 1/0/1/0, 60 seconds rest **Performed at 77% of his projected 1-rep max ***Performed at 59% of his projected 1-rep max ****Performed at 69% of his projected 1-rep max Week 10: Primary Bench Press Workout (Singles) A1: Bench press (competition grip), 1 x 1**, 1/1/X/0, 4 minutes rest B1: Speed bench press (competition grip), 3 x 3***, 1/1/X/1, 2 minutes rest C1: Bench press (wide grip), 2 x 5****, 1/1/X/01, 2 minutes rest D1: Dead bench, 4 x 1*****, 1/0/X/0, 60 seconds rest E1: V-bar dips (forward leaning torso), 3 x 6, 2/0/X/1, 60 seconds rest F2: DB front raises, 3 x 4, 1/0/X/0, 60 seconds rest **Performed at 96% of his projected 1-rep max ***Performed at 76% of his projected 1-rep max ****Performed at 69% of his projected 1-rep max *****Performed at 78% of his projected 1-rep max Week 10: Accessory Bench Press Workout A1: Bench press (close grip), 2 x 8**, 1/0/X/0, 120 seconds rest B1: Seated military press (shoulder-width grip, to top of head), 2 x 8***, 1/0/X/0, 120 seconds rest C1: Face pulls, 1 x 100, 1/0/1/0, 60 second rest D1: DB front raises, 2 x 10-12, 1/0/1/0, 60 seconds rest D2: DB lateral raises, 2 x 10-12, 1/0/1/0, 60 seconds rest **Performed at 61% of his projected 1-rep max ***Performed at 59% of his projected 1-rep max Week 11: Primary Bench Press Workout (Singles) A1: Bench press (competition grip), 1 x 1**, 1/1/X/0, 4 minutes rest B1: Bench press (wide grip), 2 x 5***, 1/1/X/01, 2 minutes rest C1: DB front raises, 3 x 4-8, 1/0/X/0, 60 seconds rest D1: Flat DB extension, 3 x 10-15, 1/0/X/0, 60 seconds rest **Performed at 97% of his projected 1-rep max ***Performed at 71% of his projected 1-rep max Week 11: Accessory Bench Press Workout A1: Bench press (competition grip), 3 x 1**, 1/1/X/0, 240 seconds rest B1: (“15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing”) **Performed at 69% of his projected 1-rep max Week 12 (Meet Week!) As discussed earlier Chad made a very easy 480 pound opener but tweaked his pec on his second attempt with 530 pounds. Chad shut it down on the bench press and moved onto the deadlift. Part 3: The Chad Wesley Smith Deadlift Program Chad Wesley Smith’s deadlift was a huge weakness when he switched from competing in shot put to competing in powerlifting. Chad attacked this problem head-on by performing workouts with enough training volume to make even Arnold Schwarzenegger cower in fear. Once again Chad followed his usual powerlifting workout template. Here is what Chad’s primary deadlift workouts looked like: Exercise #1: Competition style deadlift for a top set of 1-3 reps Exercise #2: Speed deadlift for sets of 2-4 reps Exercise #3-4: Supplementary deadlift exercises Exercises #5-7: Accessory deadlift exercises As you can see Chad follows the same training template that he uses for his squat and bench press workouts. He starts with a relatively heavy single, double or triple on the deadlift. These sets are based off of training percentages that slowly increase as he gets closer to his meet. After his heavy top set Chad performs some speed deadlifts followed by deadlift supplementary and accessory exercises. Here is one of Chad’s actual bench deadlift workouts. Check it out: Chad Wesley Smith Deadlift Workout Template A1: Conventional deadlift (competition stance), 1 x 3, X/2/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 8 x 4, X/2/X/0, 60 seconds rest C1: Deficit conventional deadlift (3 inch deficit), 2 x 3, X/2/X/0, 60 seconds rest D1: Barbell bent over row, 3 x 8, 1/0/X/0, 60 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 6, 1/0/X/0, 60 seconds rest F1: Standing bilateral barbell shrugs, 5 x 10, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest Talk about a high-volume workout! Chad performs 8 speed sets on the deadlift after his top set for the day. This is enough volume to put a silverback gorilla in the hospital but for Chad Wesley Smith it worked like magic. Chad’s favorite deadlift supplementary exercise is the deficit deadlift. This is a great exercise to increase his strength off the floor. As Chad gets closer to the meet he uses other supplementary exercises including reverse band deadlifts and lightning deadlifts. Here is the exact training cycle that Chad Wesley Smith used to deadlift 790 pounds in competition. Check it out: Week 1: Primary Deadlift Workout (Triples) A1: Conventional deadlift (competition stance), 1 x 3**, X/2/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 6 x 4***, X/2/X/0, 60 seconds rest C1: Deficit conventional deadlift (3 inch deficit), 2 x 3****, X/2/X/0, 60 seconds rest D1: Barbell bent over row, 3 x 8, 1/0/X/0, 60 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 5, 1/0/X/0, 60 seconds rest F1: Standing bilateral barbell shrugs, 5 x 10, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 76% of your anticipated competition 1-rep max ***Performed at 62% of your anticipated competition 1-rep max ****Performed at 64% of your anticipated competition 1-rep max Week 2: Primary Deadlift Workout (Triples) A1: Conventional deadlift (competition stance), 1 x 3**, X/2/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 7 x 4***, X/2/X/0, 60 seconds rest C1: Deficit conventional deadlift (3 inch deficit), 2 x 3****, X/2/X/0, 60 seconds rest D1: Barbell bent over row, 3 x 8, 1/0/X/0, 60 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 4, 1/0/X/0, 60 seconds rest F1: Standing bilateral barbell shrugs, 5 x 10, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 79% of your anticipated competition 1-rep max ***Performed at 62% of your anticipated competition 1-rep max ****Performed at 64% of your anticipated competition 1-rep max You can click right here for the training video for this workout. Week 3: Primary Deadlift Workout (Triples) A1: Conventional deadlift (competition stance), 1 x 3**, X/2/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 8 x 4***, X/2/X/0, 60 seconds rest C1: Deficit conventional deadlift (3 inch deficit), 2 x 3****, X/2/X/0, 60 seconds rest D1: Barbell bent over row, 3 x 8, 1/0/X/0, 60 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 6, 1/0/X/0, 60 seconds rest F1: Standing bilateral barbell shrugs, 5 x 10, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 82% of your anticipated competition 1-rep max ***Performed at 62% of your anticipated competition 1-rep max ****Performed at 65% of your anticipated competition 1-rep max Week 4: Primary Deadlift Workout (Deload) A1: Conventional deadlift (competition stance), 1 x 3**, X/2/X/0, 180 seconds rest **Performed at 67% of your anticipated competition 1-rep max Week 5: Primary Deadlift Workout (Doubles) A1: Conventional deadlift (competition stance), 1 x 2**, X/2/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 5 x 3***, X/2/X/0, 60 seconds rest C1: Deficit conventional deadlift (3 inch deficit), 2 x 3****, X/2/X/0, 60 seconds rest D1: Barbell bent over row, 3 x 6, 1/0/X/0, 60 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 8, 1/0/X/0, 60 seconds rest F1: Standing bilateral barbell shrugs, 4 x 10, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 85% of your anticipated competition 1-rep max ***Performed at 71% of your anticipated competition 1-rep max ****Performed at 67% of your anticipated competition 1-rep max You can click right here for the training video for this workout. Week 6: Primary Deadlift Workout (Doubles) A1: Conventional deadlift (competition stance), 1 x 2**, X/2/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 5 x 3***, X/2/X/0, 60 seconds rest C1: Deficit conventional deadlift (3 inch deficit), 2 x 3****, X/2/X/0, 60 seconds rest D1: Barbell bent over row, 3 x 6, 1/0/X/0, 60 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 12, 1/0/X/0, 60 seconds rest F1: Standing bilateral barbell shrugs, 3 x 10, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 88% of your anticipated competition 1-rep max ***Performed at 72% of your anticipated competition 1-rep max ****Performed at 70% of your anticipated competition 1-rep max Week 7: Primary Deadlift Workout (Doubles) A1: Conventional deadlift (competition stance), 1 x 2**, X/2/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 5 x 3***, X/2/X/0, 60 seconds rest C1: Deficit conventional deadlift (3 inch deficit), 2 x 3****, X/2/X/0, 60 seconds rest D1: Barbell bent over row, 3 x 6, 1/0/X/0, 60 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 10, 1/0/X/0, 60 seconds rest F1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 90% of your anticipated competition 1-rep max ***Performed at 75% of your anticipated competition 1-rep max ****Performed at 71% of your anticipated competition 1-rep max Week 8: Primary Deadlift Workout (Singles) A1: Conventional deadlift (competition stance), 1 x 1**, X/0/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 3 x 2***, X/2/X/0, 60 seconds rest C1: Lightening deadlifts (competition stance), 4 x 2****, X/1/X/0, 60 seconds rest D1: Deadlift overcoming isometric (competition stance), 3 x 1*****, 1/0/X/6, 120 seconds rest D1: Deadlift overcoming isometric (competition stance), 3 x 1******, 1/0/X/6, 120 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 8, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 96% of your anticipated competition 1-rep max ***Performed at 81% of your anticipated competition 1-rep max ****Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side *****Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches above the floor. ******Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches below lockout. Week 9: Primary Deadlift Workout (Singles) A1: Conventional deadlift (competition stance), 1 x 1**, X/0/X/0, 180 seconds rest B1: Conventional deadlift speed sets (competition stance), 2 x 2***, X/2/X/0, 60 seconds rest C1: Lightening deadlifts (conventional stance), 3 x 2****, X/1/X/0, 60 seconds rest D1: Deadlift overcoming isometric (competition stance), 2 x 1*****, 1/0/X/6, 120 seconds rest E1: Deadlift overcoming isometric (competition stance), 2 x 1******, 1/0/X/6, 120 seconds rest E1: Glute ham raise (holding weight behind head), 3 x 8, 1/0/X/0, 60 seconds rest F1: Standing bilateral barbell shrugs, 3 x 8, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 96% of your anticipated competition 1-rep max ***Performed at 85% of your anticipated competition 1-rep max ****Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side *****Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches above the floor. ******Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches below lockout. Week 10: Primary Deadlift Workout (Singles) A1: Conventional deadlift (competition stance), 1 x 1**, X/0/X/0, 180 seconds rest B1: Lightening deadlifts (conventional stance), 3 x 2***, X/1/X/0, 60 seconds rest C1: Glute ham raise (holding weight behind head), 3 x 6, 1/0/X/0, 60 seconds rest D1: Standing bilateral barbell shrugs, 3 x 8, 1/0/X/0, 60 seconds rest G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest **Performed at 99% of your anticipated competition 1-rep max ***Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side Week 11: Primary Deadlift Workout (Deload) A1: Conventional deadlift (competition stance), 1 x 1**, X/0/X/0, 180 seconds rest **Performed at 61% of your anticipated competition 1-rep max Week 12 (Competition Week!) Chad narrowly missed 810 pounds on the deadlift. All of the training percentages for this training cycle were based off of this 810 pound attempt. Conclusion There are a lot of great powerlifting coaches in the world today. However, Chad Wesley Smith is in a league of his own. The thing that separates Chad from everyone else is his real-world experience on the platform. He has competed at the highest levels in powerlifting and understands what it takes to take someone’s training to the next level. He also understands the importance of planning out every detail of a training cycle so that your strength peaks when it counts: on the day of your powerlifting competition. If you want to learn more about Chad Wesley Smith and his unique spin on powerlifting program design then check out the following resources: Website Instagram Youtube Hiring an experienced coach like Chad may be just what you need to take your training to the next level. “Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt—just absolute confidence.” Thank you for reading and I wish you the best of luck on your strength training journey!

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