Nothing in your cart

Uh oh! Your cart is empty šŸ˜¢

One of these products might be what you're after...

No recent items

Training for a Powerlifting Competition

Training for a powerlifting competition with powerlifter Dave Napper

How this strength session works

Front squats are to build up quad strength as well as thoracic stability both of which should benefit my competition low bar squats.

I then train competition paused bench presses and follow it with longer paused work to help strengthen my lockout by reducing the strength of the chest due to the long pause.

Finally, I finish with biceps for that Friday afternoon party pump!

My current Friday training session

Front squats

IntensitySets and RepsWeight
Warm Up1 x 570kg
Warm Up1 x 3120kg
Warm Up1 x 1155kg
Warm Up1 x 1175kg
Working Weight3 x 3195kg

Competition paused bench presses

IntensitySets and RepsWeight
Warm Up1 x 370kg
Warm Up1 x 1100kg
Warm Up1 x 1120kg
Warm Up1 x 1130kg
Working Weight3 x 5140kg

Two count paused bench presses

IntensitySets and RepsWeight
Warm Up1 x 5100kg
Warm Up1 x 5110kg
Working Weight4 x 8120kg

Dumbbell bicep curls

IntensitySets and RepsWeight
Warm Up1 x 1015kg
Warm Up1 x 1020kg
Working Weight5 x 1025kg

This workout should help to build up strength and stability.

Be sure to check out Bulk's recommended supplements for Weight Training.

Bulk Nutrients Expert - Dave Napper

Dave Napper

Dave Napper is a Personal Trainer & Nutritionist and is the owner & operator of Brisbane North Barbell.

He is a Powerlifting Australia coach & referee and USAPL & APL referee.

More about Dave Napper
group of product images for proteins

Popular Posts from the Bulk Blog

With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.

Compare all Bulk Nutrients proteins

Popular Proteins

Popular Products

Popular Categories

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Find out more about Bulk.

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

Follow us on Social Media

Bulk Nutrients on FacebookCheck out Bulk Nutrients' Instagram postsView Bulk Nutrients' TikTok contentView Bulk Nutrients' YouTube Channel



We acknowledge the Traditional Owners of the land on which our organisation operates, the Melukerdee People of the South East Nation and pay our respects to Elders past, present, and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap

All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright Ā© Bulk Nutrients 2008 - 2024