Program	OpenOffice.org Format	Excel Format	Notes
8,6,4,2,burn	n/a	n/a	max you can do for each rep range, then burnout with your 8 rep weight
Pacifico	pacificobench.ods	pacificobench.xls	Larry Pacifico's famous BP peaking program
Pacifico+ACME	pacificohybrid.ods	pacificohybrid.xls	Pacifico's program as a base, but with Nick Singleton's suggestions plus some Westside
Korte 3x3	3x3.ods	3x3.xls	Classic Korte 3x3 program, as listed in the archives of Strength Online
3x3 + PacHybrid	3xpachybsq.ods	3xpachybsq.xls	3x3 for BP, but Pacifico+ACME for DL and SQ
High-volume SQ	tyesquat.ods	tyesquat.xls	Basically, Pacifico's program, but applied directly to SQ

Before the 2000 TX State meet, what helped a lot was trying out Larry Pacifico's 8-week bench press routine. With it, I'd been able to add 30 lbs to my bench so I'm quite happy with it and am looking forward to more gains to come. I've also put together a kind of a hybrid program, combining the Pacifico program with the suggestions of Nick Singleton of ACME Training, still taking 8 weeks. It's an aggressive program, but seems to have done quite well (I added 30 lbs on SQ, 15 lbs on BP, and 20 on DL - though you couldn't tell it from my numbers for the Barbee Classic or the last TX State meet!). It basically adds the benefit of a bit of Westside philosophy, especially with regards to deadlifts and fast singles, among other things, to the already-good Pacifico routine. For the 6/01 meet, I tried out the Korte 3x3 program. For the 3/02 meet, I kept with the 3x3 for the bench press portion of my training, while going back to the Pacifico hybrid for the SQ and DL portion. Those have been what worked well in the past; this time they netted me new PR's in all lifts with an all-time 34 lb gain in SQ, 22 lbs on BP and 17 lbs on DL! And I left probably 10/15/10 lbs on the platform - I could have broken 1300 finally!

For the 2006 APF Southeast Powerlifting Challenge meet, I changed things up (see the following paragraph), but on my opening squat I felt something tear on top of my left quad - still got the lift (491), but it was Not Fun (tm). I decided to try another squat and see if I could at least do one of the things I came for and break 500 at a meet so I called for 502 - it went up fine but was a bit of a struggle. Decided to skip my 3rd lift and hope I wasn't screwed for the rest of the meet. I took 800mg ibuprofen and hoped for the best. And of course squatting really tweaked my elbow quite badly. In any case, warming up for bench was rough since you use your top quad quite a bit. Got my opener at 385 so I went up to the record-setting 413 I wanted. Got it, but not really - raised my butt while I gave it everything I had. On my third attempt, I had nothing left sadly. So 1 of 3 in BP only, and didn't break 400 in a meet. Argh. DL went much better - went 3 for 3 and the first two flew up fine. The third, a grinder was fine and a new PR and would have been a state record if I was a Texas resident.