I'm in on this. Rare to see explicit cycle detail for a powerlifter (which is probably for the best). How do you train?
Haha not sure why its probably for the best but, I will take your word for it none the less....
Sunday: Squat and Deadlift Day
I vary my voulume week to week with a pretty linear progression. Starting a cycle out with about 70-75% of my max for 2 sets of 5 and then 1 set of all out everything I have in the tank with good form. Next week I take the same weight and go 2 sets of 8 and 1 set all out. Following week I will up by 20-40lbs depending on how bad the last weeks atleast 3 sets of 8 felt. and so forth so something like this for example.
Week 1- 350 for 2 sets of 5, 1 set all out if I don't get atleast 5 reps I keep the weight and repeat the next week.
Week 2- 350 for 2 sets of 8, 1 set all out ( Same as above )
Week 3-370 for 2 sets of 3 or 2 sets of 5 ( Depending on how easy the last weeks weights were) 1 set all out ( Same as above )
Week 4- ETC.... Continue until I fail to meet the required reps minimum 2 weeks in a row where I will then take a full week and re-test my max and restart the cycle with a higher number... hopefully.
For Deadlifts I alternate between speed/tech work at 60-75% for sets of 1-3 sets vary. The next week I will perform Rack pulls starting at just above my knee with 95% of my standard Deadlift for 2-3 sets of 3-5 reps. The next week Rack Pulls are done I lower the height of the pull 1-2" same weight and pull.
Assistance work always consist of a Vertical Pull whether Pull Downs or Pull Ups with varying grips, reps ( usually above 8 ), sets ( usually atleast 4 ), drop sets and alternate between very strict and looser style pulls. Ab Work is also always done usually for higher reps 15+ with pretty standard movements.
Tuesday- Bench Day or Overhead ( every 3rd week )
Bench I follow the exact template as I do for my Squat except after the all out set I drop to about 70-75 percent and perform 1-2 high rep sets with a different grip than my competition technique grip. I also ocassionaly incorporate a Sling Shot and really overload my lockout for a few sets instead of the different grip bench work.
Assistance work involves a Horizontal Pull usually with DB or Cables following pretty much the same guide lines as the Vertical Pull above.
Rear Laterals and some high rep Hammer and DB Curls and that's all she wrote.
Thursday- Speed Pulls or Heavy Barbell Rows are performed. Speed Pulls following the standard 60-70% for 8 sets of 2-3 reps. If Barbell Rows are performed they are very heavy with a lot of body movement to get the bar moving, the bar stays as close as possible to the thighs being pulled into the absolute lowest are of the stomach and are done with a 45ish degree angle of the torso to absolutely destroy the upper back and traps.
Follow up with Hams, Vertical Pull and maybe Core work.
I cant really give much of a template as really there is a ton of variation from week to week other than the simple progression for the Squat and Bench. As for my Deadlift I am definitely a " if my squat goes up it goes up guy " so I hardly ever train it very heavy atleast from a full range of motion aspect.
If you have any other question please ask and I hope this was written half way clear enough for you to understand but, I am extremely tired and will be honest I am not going to double check or re read it until tomorrow.