S T R E N GT H

SYSTEM
P O W E R L I F T I N G

#FOLLOWTHESYSTEM
 PRODUCT DISCLAIMER
The content in this book is written by Sebastian Oreb of Base Body Company Pty Ltd. Because physical

exercise can be strenuous and subject to risk of serious injury, we urge you to obtain a physical examination

from a doctor before using any exercise equipment or participating in any exercise activity. You agree that by

participating in physical exercise or training activities, you do so entirely at your own risk.

Base Body Company Pty Ltd should not be held liable for the interpretation or use of the information

provided in “Strength System Powerlifting Program”. This resource is not individually tailored, it is a guideline

which has emerged from the knowledge and personal experience of Sebastian Oreb.

All content included in the “Strength System Powerlifting Program”, “Strength System Powerlifting Load

Calculator” or “Strength System Powerlifting Tutorials” Dropbox Folder may not be in any form or by any

electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval

system or be broadcast, sold or transmitted without the prior permission of Base Body Company Pty Ltd.

#FOLLOWTHESYSTEM
 STRENGTH SYSTEM
“The Strength System is a system I have created based on my training experience with myself, my athletes,

professionals, amateurs, males and females from all ages. I learn constantly and I evolve constantly. I keep what

works and throw away what doesn’t.

The system I have today has changed over the years and it will continue to change, but some of the techniques

have remained part of my system for many years because they work. In a year, they may change again, but for

now, I present to you the best of my work so far.”

Sebastian Oreb

@australianstrengthcoach

#FOLLOWTHESYSTEM
 BUILD A BASE
If you’ve been following my work for a while, you will know that my “Strength System” caters for strength

development in athletes of all sports, including powerlifting, weightlifting, boxing, MMA, rugby, fitness

modelling, track and field sports, rowing and crossfit. The training methods I use for all of these sports

are very similar and are based around building a strong body to allow optimal performance in the athletes

chosen sport. I strengthen the athlete with simple movements performed with correct technique. The main

exercises performed in Powerlifting; squat, bench press and deadlift, make the whole body strong, which if

performed correctly, have a direct carry over to any sport that requires strength.

#FOLLOWTHESYSTEM
THE
POWERLIFTING
PROGRAM
This program is the exact program that myself and Alex ‘The God’ Simon followed for the 2016 Pro Raw 8

powerlifting competition at the Arnold Classics in Melbourne, Australia.

I came second in Australia with a 330kg squat, 230kg bench press and a 315kg deadlift in the 110kg class. 5 months

prior to this, I squatted 310kg, bench pressed 220kg and deadlifted 310kg. This is an improvement on all lifts across

the board and I added 35kg on my total to achieve 875kg.

Alex also came second in Australia in the super heavy weight division with a 370kg squat, 240kg bench press and a

375kg deadlift. What’s so special about this is that Alex is 23 years old and it was his first ever powerlifting

competition. He totalled 985kg which was also the second highest raw powerlifting total in Australian history.

It is fair to say, this program worked very well for us and I know it will for you too.

#FOLLOWTHESYSTEM
SPEE GET STRONG

C O O R D I N AT I O N
NOT JUST FOR POWERLIFTERS
There are many important components to making this program successful.

The exercises that I have chosen throughout the program are designed for a

powerlifting competition, however, if you aren’t planning on competing in a

powerlifting competition, rest assured, being strong in powerlifting

AGILITY
movements, will create a well rounded, strong physique.

2
If you are planning on playing a sport that is not powerlifting, that requires

other attributes such as speed, coordination, agility, power, flexibility, and/or

endurance, this program will give you a great foundation to then build these

other attributes, but for now, its time GET STRONG!!!!

TECHNIQUE
POWEI
TECHNIQUE IS EVERYTHING
Training with correct technique is not only important to lift the heaviest

loads, but even more importantly, it will significantly reduce the risk

EXIBILITY
of injury. In your welcome email, I have attached a link to a Dropbox

folder created especially for you, to view my exercise tutorials of the

movements included in this program. Please watch them carefully and

ensure you are performing all exercises with the correct technique. If

you feel as though you have injured yourself while you perform any of

ENDURANCE
the exercises STOP IMMEDIATELY.

Throughout the entire program the most important thing is that you

continue to attempt to perfect the technique. The reason I say ‘attempt’

is because it will never be perfect, but I still want you to try. Take each

STRENGTH
exercise through its full range of motion. You should choose a weight that

will be challenging, but at the same time you should be able to complete

each rep of each set without missing a rep, which brings me to what I

believe to be the second most important part of this program being

successful and that is, load selection.

#FOLLOWTHESYSTEM
 250
250
LOAD SELECTION
We all want to get strong now, I get that and that will come, but we all know that for optimal results in anything, you

must work hard. Do not mistake this for going to failure. Let me clarify this, you are not a bad person for failing reps.

272.5
You are not a bad person for wanting the most out of yourself and trying to push the limits, but here’s a rule I follow

and it has taken me many years to realise this; every time you attempt a lift that is too heavy and you fail, you get

weaker. Got it? Good! Don’t forget this.

So what does this mean for load selection? You must be conservative. I have included a load calculator, which gives you

I
a target to achieve on all the main lifts each week. You will notice at the top of each day you must enter your

current 1 rep max for the chosen lift and I have ensured that every week, the number increases. By the end of your

program, if it is followed correctly, you WILL get stronger, but be patient... there is a process.

NUMBERS
D O N O T E X A G G E R AT E Y O U R N U M B E R S
It is very common to brag about what number you THINK you can do, but not what you have actually
done. It is very easy to think highly of yourself, and that’s great, but if you choose a number that is too

150
high, be prepared to fail and therefore, potentially get weaker.

E W H AT I F T H E N U M B E R S A R E O F F ?
It’s not too late. If you feel the program is way too easy, try a heavier weight (not too much
heavier). If you are missing reps, back off straight away, reduce the weight and then continue.
Remember the previous point - technique is everything. If you are achieving all of the reps but the
technique is beaking down to achieve these reps, be true to yourself, reduce the weight.

#FOLLOWTHESYSTEM
EQUIPMENT
Some of the exercises I have used in this program may not be possible for you to
complete if you don’t have the same equipment. This won’t effect too many people
as the exercises I have chosen are very simple and most commercial gyms will have
all of the equipment required for this program. However, the main exercises that most
commercial gyms don’t always have is a Safety Squat Bar. If this is the case, you can
very easily replace this exercise with a High Bar Squat. Also, the competition that we
trained for used knee wraps for the squats and so we needed wraps in the program.
If you do not compete with wraps or do not want to train with wraps, the program will
work the same way without wraps.

WARM UPS
I recommend a throrough warm up before each session. The warm ups should
consist of dynamic stretches (not static stretches) and mobilisations of your
choice. Several sets and reps of the exercises should be performed without any
weights and then gradually increase the weight as you warm up, until you reach
your working weight which has been preselected in your load calculator. The
warm up sets are not counted as the main work of the program.

D U R AT I O N
The duration of this program is for 12 weeks. It is split up into 3 x 4 week
phases, where the fourth week of each phase is a de-load week and the
first week of each phase can also be considered part of the de-load as the
numbers that have been chosen in week 1 should be considered to be
conservative. Now let’s get started!

#FOLLOWTHESYSTEM
 PROGRAM
INSTRUCTIONS
I have included an editable spreadsheet - the “Strength System Powerlifting Load Calculator” where

you can enter your one rep maxes on selected lifts at the top of each day on the program. This

calculates the loads you should use on all main lifts throughout the entire program. If you are not sure

what your numbers are, I recommend you spend one week testing them so the numbers can be

accurate throughout the whole program.

Some of the accessory exercises such as the dumbbell and machine exercises are not possible to test

maxes and therefore the load selector will not predict these numbers for you, but it is important to

know that theses are accessories to the main lifts and should be performed with a large focus on

technique. You should be conservative with load selection on these exercises to ensure that the

exercises can be performed with the best technique possible. Do not take these movements to failure.

If throughout the program you feel that the numbers are either too hard or too easy, I recommend

that you slightly adjust the number in the 1 rep max field.

#FOLLOWTHESYSTEM
 PHASE 1
The first week of the first phase starts with 8 reps throughout all the main exercises. Each week the rep range
drops by 1 rep. This teaches you to add weight to the bar each session, and therefore gradually teaches the
body how to handle heavier loads.

The aim is to pick the work weight and stick with it throughout the entire session. If it feels too easy on the first
set, give it a chance, you still have 4 sets to go. If by the last set you still find the weight too easy, feel free to
re-enter a new 1RM at a slightly higher number, you may be stronger than you thought. However, you should
still be able to achieve all reps and sets without failing any reps throughout the phase.

On the flip side, if you are missing reps on the first session, REDUCE THE WEIGHT. If your form is breaking
down too much, REDUCE THE WEIGHT.

The 4th week is de-load week. This is achieved by reducing volume and maintaining intensity. You should finish
each session on the 4th week feeling energised. You should feel like you want to keep training. DON’T. This is
how a de-load should feel.

When you complete this phase, it is not time to re test your maxes. It is time to begin the next phase.

Trust the process!

#FOLLOWTHESYSTEM
Squats 1RM Low Bar Squat 1RM Front Squat

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

(2 sets)

A1 Low Bar Back 5 8, 7, 6, 5 2010 6-8 Mins 0 0 0 0

Squat

B1 Front Squat 3 5 2010 2-3 Mins 0 0 0 Rest

B2 Lying Leg Curl 5 8 2010 2-3 Mins

- toes down and in

Bench Press 1 1RM Bench Press

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

(2 sets)

A1 Comp Grip 5 8, 7, 6, 5 2010 6-8 Mins 0 0 0 0

Touch n Go

B1 Flat Dumbbell 5 10 2110 2-3 Mins Rest

Pause Press

B2 One Arm Row 5 10 2011 2-3 Mins Rest

C Rope Face Pulls 3 12 2010 90 Secs

Deadlift 1RM Deadlift

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

(2 sets)

A High Deficit 4 8, 7, 6, 5 No 6-8 Mins 0 0 0 0

Deadlifts (Off Red Tempo
and Green
Bumpers - 10cm)

B 45º Back 3 20 2010 3 Mins

Extensions

Bench Press 2 1RM Incline Barbell Press

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

(2 sets)

A1 Incline Barbell 5 8, 7, 6, 5 2010 6-8 0 0 0 0

Press Minutes

B1 Feet Up Close 4 10 2110 3 Mins Rest

Grip Pause Press

B2 Pronated Grip 4 10 2011 3 Mins Rest

Lat Pull Down

C Dumbbell 3 12 4010 90 Secs

External Rotation

#FOLLOWTHESYSTEM
 PHASE 2
This phase is 5 sets of 5 for the main exercises throughout the whole phase. Although I haven’t decreased the
reps each week like the previous phase, I still expect you to increase the weight from week to week. When
maintaining reps week to week, I like to expect around a 2% increase in bar weight each week.

For the squats, I have introduced wraps for this phase. If you don’t use wraps in competition or have no desire
to use wraps, thats ok, the program still works without wraps. I have also used a safety bar for the main squats
on this phase. If you have access to a safety bar, this is an excellent tool for strength gain on the squat. You can
expect to decrease the load on the safety bar by around 10% compared to a low bar squat. The main benefits
of this bar is the ability to squat at a high intensity while relieving stress on the shoulders and elbows that is
usually associated with a low bar squat. Apart from relieving stress from your shoulders and elbows, I love using
this bar to teach the body how to hold an upright rigid torso during a squat. If you don’t have access to a safety
bar, my recommended substitute is a high bar squat. The loading for this, should be very similar to the safety
bar.

The 4th week is de-load week. Once again for the de-load, I have reduced the volume, whilst maintaining
intensity. Remember, on de-load week, you should feel like you aren’t training hard enough. On completion of
this phase, it is still not time to test your max, it is time to progress to the next phase.

Trust the process!

#FOLLOWTHESYSTEM
 Squats 1RM Wrapped Safety Bar 1RM High Bar 1 1/4
Squat Squat

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

(3 sets)

A1 Wrapped 5 5 2010 6-8 Mins 0 0 0 0

Safety Bar Squat

B1 High Bar 1 1/4 3 3 20x0 2-3 Mins 0 0 0 Rest

Squat

B2 Lying Leg Curl - 5 5 2010 2-3 Mins Rest

toes down and
out

Bench Press 1 1RM Bench Press

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

(2 sets)

A1 Comp Grip 5 5 12x0 6-8 Mins 0 0 0 0

Spoto Press

B1 Incline 4 8 2010 3 Mins Rest

Dumbbell Press

B2 Pronated Grip 4 8 2011 3 Mins Rest

Band Assisted
Chin Ups

C Rope Face Pulls 3 10 2010 90 Secs

Deadlift 1RM Deadlift

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

(2 sets)

A Low Deficit 5 5 No 6-8 Mins 0 0 0 0

Deadlift (1 Green Tempo
Bumper Plate -
3.5cm)

B Pause Deadlifts 3 5 No 5 Mins 0 0 0 Rest

Tempo

Bench Press 2 1RM Bench Press

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A1 Mid Grip Flat 5 5 2110 6-8 Mins 0 0 0 0

Foot Pause Press

B2 Standing 4 8 2010 3 Mins Rest

Barbell Shoulder
Press

B2 Neutral Grip 4 8 2010 3 Mins Rest

Lat Pull Down

C Standing Cable 3 10 2010 90 Secs

External Rotation -
elbow down

#FOLLOWTHESYSTEM
 PHASE 3
All the main exercises are specific to a powerlifting competition. Each rep of each set should be performed to
competition standard i.e. squats to depth, bench presses paused and locked out, deadlifts locked out
without the use of lifting straps. However, if on completion of this program you aren’t competing in a
powerlifting competition, I still like all who follow these programs to have the competency to be able to lift to
competition standards, as the rules set by powerlifting federations are an excellent means of judging lifts, even
if it is only for a personal achievement.

If you aren’t competing on completion of this program, I now approve of you testing your maxes on all lifts on
completion of this phase.

The de-load I have used in this phase is slightly different to the previous phases. For squats I have chosen a
reduction of intensity, as opposed to a reduction of volume. The last squat day should be performed 5 to 7 days
before competition or test day. Alex and I performed our squat day 7 days out from competition.

The de-load for deadlift is back to my regular decrease of volume whilst maintaining intensity and the last
deadlift session should be performed between 8 and 10 days before competition or test day. Alex and I
performed our last deadlift day 10 days out from competition.

The de-load for bench press is a decrease in volume, while maintaining intensity. The last day should be 3 to 5
days prior to competition. Alex and I performed our last bench press day 5 days out from competition.

The program is written for a competition to be held on the Saturday, so if you aren’t actually competing, the
de-load is perfect for a Saturday test day. NOW is the time to test all the hard work that you have put in.
Although you haven’t performed a heavy 1 rep max attempt in at least 12 weeks, your body is now ready to go
for it.

TRUST THE SYSTEM!

#FOLLOWTHESYSTEM
Squats - Saturday 1RM Low Bar 1RM High Bar Beltless
Wrapped Squat Pause Squat

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A1 Low Bar 4, 3, 2, 5 4, 3, 2, 2 10x0 6-8 Mins 0 0 0 0

Wrapped Squat

B1 High Bar 5 3 1110 6-8 Mins 0 0 0 Rest

Beltless Pause
Squat

Bench Press 1 - Monday 1RM Comp Grip

Bench Press

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A1 Comp Style 2 2 11x0 6-8 Mins 0 0 0 0

Pause Bench

B1 Light Comp 5 5 21x0 3 Mins 0 0 0 0

Style Pause Bench

B2 Neutral Grip 5 5 2011 3 Mins

Chin Ups

C Cable Shoulder 3 8 2010 90 Secs

External Rotation
- elbow up

Deadlift - Wednesday 1RM Deadlift

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A Conventional 2 2 No 6-8 Mins 0 0 0 Rest

Deadlift Tempo

B Snatch Grip 3 8 2010 6-8 Mins 0 0 0 Rest

Romanian
Deadlifts

Bench Press 2 - Friday 1RM Comp Grip

Bench Press

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A1 Comp Style 5, 4, 3 5, 4, 3 11x0 6-8 Mins 0 0 0 Rest

Pause Bench

B1 Seated 4 6 2010 3 Mins Rest

Dumbbell
Shoulder Press

B2 Seated Cable 4 6 2011 3 Mins Rest

Row Pronated

C Face Pulls 3 12 2011 90 Secs Rest

#FOLLOWTHESYSTEM
S T R E N GT H
SYSTEM
P O W E R L I F T I N G

I hope you enjoyed this program as much as we did!

SEBASTIAN OREB
@australianstrengthcoach

#FOLLOWTHESYSTEM