The Path to 800 in the Big Three, Chapter 1-Yoo Woo-sung

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The Path to 800 in the Big Three, Chapter 1

Yoo Woo-sung

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Beginner

4 days/week·8 weeks

Strength

Secrets to Increasing Your Lifts from a Former Weightlifting Athlete and 800kg Powerlifter

Hello, I'm Coach Yoo Seong, a 3-lift 800kg powerlifter! I've been training as a weightlifting athlete since I was young. It's been nearly 20 years since I started barbell training, and I've increased my total by over 100kg as I transitioned from weightlifting to powerlifting.

As my total increased from 600kg to the 800kg range, many people have asked about my training methods and how I manage my condition.

I'll share my unique know-how for increasing your total with exercises focused on the fundamentals: squats, bench press, and deadlifts!

Recommended for:

Those who want to hit a 500kg total
Those who want to understand their workout type while training
Those curious about preparing for competitions or measuring personal records

8-Week Curriculum

This program is designed for those new to the big three lifts, focusing on form practice and building the solidity of powerlifting. It runs four days a week without splits.

Weeks 1-4

Get familiar with the big three lifts and build a solid foundation with basic barbell movements.
Maintain an RPE of 6-7. If your RPE exceeds 8-9 at 60% weight, reduce it to 50%.

Weeks 5-6

Increase the weight by 10% from week 4 and reduce the reps.
Solidity is crucial in powerlifting. Keep your body stable during the big three lifts.
Maintain an RPE of 6-7.

Week 7

Perform two main exercises and one auxiliary exercise per day.
Adjust the weight to 50% if using straps for barbell rows and Pendlay rows, or 30% if not. Ensure you complete 3 sets of 7 reps!
For good morning extensions, hold the position on the way down and come up quickly. Ensure your stomach is between your legs for stability.
RPE 6-8

Week 8

Monday, Tuesday - Keep workouts under an hour for condition management. RPE 3-4
Wednesday, Thursday - Rest to achieve optimal condition! Alternate between 3 minutes in a hot bath and 3 minutes in a cold bath for 2-3 sets. Avoid exceeding an hour.
Friday - Measure personal records for squats, bench press, and deadlifts.

What is RPE? RPE stands for Rating of Perceived Exertion, which indicates the perceived intensity of exercise. It's used to objectively gauge the intensity of your workout.

It expresses how many more reps you could perform based on a set of 10.
RPE 8 = Weight you can lift 2 more times (heavy weight)
RPE 3 = Weight you can lift 7 more times (light weight)

If you succeed with this program

You'll understand the solid movements, breathing, and intra-abdominal pressure of the big three lifts.
You'll be able to increase your total with a solid foundation.