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Deken Strong

If you’re looking for a tried and tested program to build strength, then DKN STRONG 1.0 is for you. This program is the one that I have had the most success with in my years as a coach. I created the program while I was head coach for a gym called PTC South Melbourne. It has guided at least 5 separate national champions to victory over the span of 2018 and 2019.
 
It is a 15 week program comprising 3 x 5 week blocks. The first two blocks have a hypertrophy focus, and the last has a strength focus. At the end of the strength block you have the option to either taper if you are competing, or deload and restart the program again if you are not competing.
 
For the main lifts you will be using either 3 reps @ an 8 RPE (rate of perceived exertion), 2 reps @ an 8 RPE, or 1 rep @ an 8 RPE to determine your estimated one rep max for the day, and using that to determine what your percentage based working sets will be for that day. The program uses undulating periodisation, meaning that your lifts will not progress in weight linearly. The first and third weeks are heavy/high weeks for the deadlift, while the squat and bench press are backed off. The second and fourth weeks are heavy/high weeks for the squat and bench press, while the deadlift is backed off. This is to manage fatigue, and ensure that you are able to perform well and not burn out before it is time to deload.
 
I have listed the program as intermediate difficulty due to use of RPE and the number of sets per week I have prescribed. In saying this, I have had advanced female lifters use this program to achieve 400kg+ and 500kg+ totals, and advanced male lifters use this program to achieve 700kg+ and 800kg+ totals. 
 
On the other hand, if you are a beginner, and you are willing to do the work to learn how to utilise RPE, this program can work well for you too. Rating RPE is a skill that needs to be developed, so to help you out I will be posting content about RPE in the community Facebook group to ensure you are getting the most out of these programs.

Undulating periodisation

Powerbuilding

Powerlifting

3 day

Hypertrophy

Strength

DKN STRONG 1.0 (3 day version)

The goal of this block is to build muscle and work capacity. You’ll be working between 70%-80% of your estimated one rep max (E1RM) for 6-8 reps for your main working sets, with the E1RM being determined by a top set of 3 reps @ 8 RPE.

Block 1: Hypertrophy

The goal of this block is to continue to build muscle, and to teach the newly built muscle to produce force via tempo work. You’ll be working between 75%-85% of your estimated one rep max (E1RM) for 5-6 reps for your main working sets, with E1RM being determined by a top set of 2 reps @ 8 RPE.

Block 2: Strength/hypertrophy

The goal of this block is to continue developing your technical prowess through tempo work, as well as the skill of performing a one rep maximum (1RM) via a top set of 1 rep @ 8 RPE. This top set will be used to determine your working sets, which will be between 80%-90% of your estimated one rep max (E1RM).

Block 3: Strength/peaking

If you’re looking for a tried and tested program to build strength, then DKN STRONG 1.0 is for you. This program is the one that I have had the most success with in my years as a coach. I created the program while I was head coach for a gym called PTC South Melbourne. It has guided at least 5 separate national champions to victory over the span of 2018 and 2019.⁣
 ⁣
It is a 15 week program comprising 3 x 5 week blocks. The first two blocks have a hypertrophy focus, and the last has a strength focus. At the end of the strength block you have the option to either taper if you are competing, or deload and restart the program again if you are not competing.⁣
 ⁣
For the main lifts you will be using either 3 reps @ an 8 RPE (rate of perceived exertion), 2 reps @ an 8 RPE, or 1 rep @ an 8 RPE to determine your estimated one rep max for the day, and using that to determine what your percentage based working sets will be for that day. The program uses undulating periodisation, meaning that your lifts will not progress in weight linearly. The first and third weeks are heavy/high weeks for the deadlift, while the squat and bench press are backed off. The second and fourth weeks are heavy/high weeks for the squat and bench press, while the deadlift is backed off. This is to manage fatigue, and ensure that you are able to perform well and not burn out before it is time to deload.⁣
 ⁣
I have listed the program as intermediate difficulty due to use of RPE and the number of sets per week I have prescribed. In saying this, I have had advanced female lifters use this program to achieve 400kg+ and 500kg+ totals, and advanced male lifters use this program to achieve 700kg+ and 800kg+ totals. ⁣
 ⁣
On the other hand, if you are a beginner, and you are willing to do the work to learn how to utilise RPE, this program can work well for you too. Rating RPE is a skill that needs to be developed, so to help you out I will be posting content about RPE in the community Facebook group to ensure you are getting the most out of these programs.

4 day

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DKN STRONG 1.0 (4 day version)

If you’re looking for a tried and tested program to build strength, then DKN STRONG 1.0 is for you. This program is the one that I have had the most success with in my years as a coach. I created the program while I was head coach for a gym called PTC South Melbourne. It has guided at least 5 separate national champions to victory over the span of 2018 and 2019.⁣
 ⁣
It is a 15 week program comprising 3 x 5 week blocks. The first two blocks have a hypertrophy focus, and the last has a strength focus. At the end of the strength block you have the option to either taper if you are competing, or deload and restart the program again if you are not competing.⁣
 ⁣
For the main lifts you will be using either 3 reps @ an 8 RPE (rate of perceived exertion), 2 reps @ an 8 RPE, or 1 rep @ an 8 RPE to determine your estimated one rep max for the day, and using that to determine what your percentage based working sets will be for that day. The program uses undulating periodisation, meaning that your lifts will not progress in weight linearly. The first and third weeks are heavy/high weeks for the deadlift, while the squat and bench press are backed off. The second and fourth weeks are heavy/high weeks for the squat and bench press, while the deadlift is backed off. This is to manage fatigue, and ensure that you are able to perform well and not burn out before it is time to deload.⁣
 ⁣
I have listed the program as intermediate difficulty due to use of RPE and the number of sets per week I have prescribed. In saying this, I have had advanced female lifters use this program to achieve 400kg+ and 500kg+ totals, and advanced male lifters use this program to achieve 700kg+ and 800kg+ totals. ⁣
 ⁣
On the other hand, if you are a beginner, and you are willing to do the work to learn how to utilise RPE, this program can work well for you too. Rating RPE is a skill that needs to be developed, so to help you out I will be posting content about RPE in the community Facebook group to ensure you are getting the most out of these programs.

Note: This 5 day version drops down to 4 days during the 3rd block. This is a fatigue management strategy and is on purpose.

5 days

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DKN STRONG 1.0 (5 day version)

If you’re looking at doing your first competition, this program is for you. It is a 12 week program made up of 2 x 6 week blocks. The first block focuses on building muscle and work capacity, and the second block focuses on strength and your ability to express that strength from a technical perspective.⁣
 ⁣
The program utilises ‘intro weeks’ instead of a traditional deload, meaning that the first week starts purposely light. I’ve done this so that you get that feeling of building momentum all the way into competition. ⁣
 ⁣
I have rated the difficulty of the program as beginner/intermediate as I have created it specifically for people who are at the beginning of their competitive powerlifting journey. 12 weeks is a long enough amount of time to build strength, but a short enough amount of time to commit to if powerlifting isn’t high on your list of life's priorities. The use of the rate of perceived exertion scale (RPE) throughout the program may present a challenge to novice lifters, but also a necessary one. As a lifter, it’s important to develop self-awareness when it comes to your lifting so that you can make intelligent decisions in training. Using RPE will force you to reflect on how every set felt, and therefore encourage a form of mindfulness, awareness and intent during your sessions. ⁣
 ⁣
Rating RPE is a skill that needs to be developed. So to help you out I will be posting content about RPE in the community Facebook to ensure you are getting the most out of these programs.

12 week

3 days

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12 weeks out: 3 day version

The goal of this block is to build muscle and work capacity. To facilitate this, you will notice that the number of sets per week increases gradually throughout the block.

The goal of this block is to teach the newly built muscle to produce force, as well as to develop technical prowess through tempo variations. Rather than manipulating the numbers of sets per week, this time you will notice that the weights will get progressively heavier through manipulation of both RPE and rep range prescription.

Block 2: Strength/peaking

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12 weeks out: 4 day version

If you’re looking at doing your first competition, this program is for you. It is a 12 week program made up of 2 x 6 week blocks. The first block focuses on building muscle and work capacity, and the second block focuses on strength and your ability to express that strength from a technical perspective.
 
The program utilises ‘intro weeks’ instead of a traditional deload, meaning that the first week starts purposely light. I’ve done this so that you get that feeling of building momentum all the way into competition. 
 
I have rated the difficulty of the program as beginner/intermediate as I have created it specifically for people who are at the beginning of their competitive powerlifting journey. 12 weeks is a long enough amount of time to build strength, but a short enough amount of time to commit to if powerlifting isn’t high on your list of life's priorities. The use of the rate of perceived exertion scale (RPE) throughout the program may present a challenge to novice lifters, but also a necessary one. As a lifter, it’s important to develop self-awareness when it comes to your lifting so that you can make intelligent decisions in training. Using RPE will force you to reflect on how every set felt, and therefore encourage a form of mindfulness, awareness and intent during your sessions. 
 
Rating RPE is a skill that needs to be developed. So to help you out I will be posting content about RPE in the community Facebook to ensure you are getting the most out of these programs.

Note: This 5 day version drops down to 4 days during the 2nd block. This is a fatigue management strategy and is on purpose.

5 day

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12 weeks out: 5 day version

My go-to programming template throughout 2020. It consists of 2 x work capacity blocks, 2 x skill development blocks, and 1 x strength block that includes a taper at the end for those of you wanting to use it to prepare for competition. 

Dekey's MO: 3 day

This block uses sets of 8 reps for the main work, and has the highest amount of variability out of all the other training blocks when it comes to exercises selection. The relative intensity (RPE) stay consistent throughout the block, but the sets per week increase to build work capacity.

Work capacity: Block 1

This block uses sets of 6 reps for the main work, and is slightly more specific to the powerlifts in it’s exercise selection than the first work capacity block. The relative intensity (RPE) stay consistent throughout the block, but the sets per week increase to build work capacity. 

Work capacity: Block 2

You can think of this block as a relatively light strength block, where the objective is to sharpen your skills by using tempo variations in all of the 3 main lifts. The intensity has increased again, especially with the introduction of the top sets of 3 @ 8 RPE. This top set of 3 @ 8 will be used as an indicator of strength, that will precede your main work for the powerlifts. Remember that this is an indicator of strength, not a builder of strength.

Skill development: Block 1

The objective of this block is to continue to focusing on sharpening your skills, in order to be able to execute under the heavier weights you will be expected to lift in the strength block that follows. While we are still using tempo variations to work on technical execution, the intensity is heavier than the first skill development block. Sets of 2 @ 8 RPE will be your indicator of strength that precedes your main work for the powerlifts in this block.

Skill development: Block 2

The objective of this block is to load the system with heavier weights in order to be able to perform a 1 rep max in all 3 of the powerlifts. There is a taper in week 5 that will allow the fatigue to decay in order for you to test your lifts either at comp, or in the gym. If this isn’t your goal, you can use it as a deload instead. 

Strength block + taper

My go-to programming template throughout 2020. It consists of 2 x work capacity blocks, 2 x skill development blocks, and 1 x strength block that includes a taper at the end for those of you wanting to use it to prepare for competition.

Dekey's MO: 4 day

Dekey's MO: 5 day

The objective of this block is to load the system with heavier weights in order to be able to perform a 1 rep max in all 3 of the powerlifts. There is a taper in week 5 that will allow the fatigue to decay in order for you to test your lifts either at comp, or in the gym. If this isn’t your goal, you can use it as a deload instead. In order to manage fatigue, the strength block is only 4 days.

This is Deken Strong's percentage based approach to powerlifting programming. This is a great option if you prefer to have a number to hit, rather than choosing your own loads via RPE. This program is designed to peak you for competition.

The program consists of 4 phases of training, spanning 20 weeks in total. The phases are:
1. Work capacity
2. Skill development
3. Strength
4. Peaking

Percentages

Skill development

Work capacity

Technique

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DS Competition Prep Program

The objective of this block to continue to build work capacity by increasing the total number sets per week performed throughout the block. This is so that we can handle more work in the heavier phases of training. The intensity ranges between 65-80% of your e1RM, and you will be performing somewhere in the range of 5-7 sets of 6-8 reps on your main lifts.

Block 1: Work capacity

The objective of this block is to continue to focusing on sharpening your skills, in order to be able to execute under the heavier weights you will be expected to lift in the strength block that follows. This block is slightly heavier than the first skill development block, with the tempo variations are the still the main feature.

Block 2: Skill development

The objective of this block is to expose the system to heavier weights in preparation for competition. We may also use this block to do some strength testing without competing as well. The block uses top sets of doubles and singles with an RPE prescription. These sets act as both indicators of strength, as well as a way of generating a more accurate e1RM to base your percentage work off. Remember, these sets are INDICATORS of strength, and the work that follows is what BUILDS strength. Don’t make the mistake of focusing too hard on these top sets, and not leaving yourself the mental energy for the main work.

Block 3: Strength

The objective of this block is to prepare the body to lift a 1 rep max in the squat, bench press and deadlift in competition. Along with the heavy work, you will also spend some time sharpening the tools via light tempo work. These lighter sets will also act as a fatigue management strategy, allowing fatigue to decay while maintaining strength and skill.

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