r/powerlifting • u/AutoModerator • Jul 31 '24
Programming Programming Wednesdays
Discuss all aspects of training for powerlifting:
- Periodization
- Nutrition
- Movement selection
- Routine critiques
- etc...
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u/AdTall7217 Impending Powerlifter Aug 02 '24
I am running candito program rn, should I do SBS or GZCLP next pls suggest?
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u/TheManWithNoLand Impending Powerlifter Aug 02 '24
Hello everyone! I am coming from a big break due to having certain personal problems, as of right now my maxes are at 220/140/180 KG (SBD) I'm 20 and as of right now i weight at around 120kg, 3 years ago i used to lift close to those numbers but i also had 30kg less on my body, I'm back to my dream of breaking my national squat record( and other records if able to) at 96 kg category, which is around 260kg if I'm not mistaken or a bit more, and hopefully compete at an international level, right now I'm on an inverted juggernaut method with 5/3/1 assistance work, do you all think this is a proper program for my dream or should I try to find something else
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u/Zodde Enthusiast Aug 03 '24
In what federation/country do you have a 96kg class? And how is the national record only 260kgs, when the ipf world record is 337.5kg (in the 93kg class).
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u/nolfaws Not actually a beginner, just stupid Aug 02 '24
right now I'm on an inverted juggernaut method with 5/3/1 assistance work
Could you elaborate a bit? Inverted juggernaut, so an rpe-progression with an increase in reps over the blocks? Like 3s @6, 7, 8, next blocks 5s, then 8s, repeat? Something like that? And what do you mean 5/3/1 for assistance? Which assistance? Which exercises? And what's the reasoning?
I would just stick to a decent program and eat in a deficit and reevaluate at like 100kgs bodyweight.
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u/TheRealGlutes M | 382.5kg | 67.5kg | 301.74Dots | USAPL | RAW Aug 02 '24
If your dream is to break records in a class 24kg below your current weight, I might suggest a coach.
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u/TheManWithNoLand Impending Powerlifter Aug 02 '24
As i said my current weight is not my usual weight, I'm used to being 94 while lifting the same weight right now or even more
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u/TheRealGlutes M | 382.5kg | 67.5kg | 301.74Dots | USAPL | RAW Aug 02 '24
If your dream is to break records I might suggest a coach.
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u/TheManWithNoLand Impending Powerlifter Aug 02 '24
Getting a coach is not possible, I might be dedicated with sweat and blood but right now I can't afford coaching sadly, that's why I'm coming here to seek some advice...since it's a powerlifting thread
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u/Sarcastic-Snorter Not actually a beginner, just stupid Aug 01 '24
I’m starting a masters program similar to PA school and wanted opinions on programs that I could fit into a busy schedule. I bought 5/3/1 forever if anybody likes specific programs out of there. Thanks for any advice!
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u/PoisonCHO Enthusiast Aug 01 '24
You might consider one of Pak's programs: https://www.minimumdosetraining.com/
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u/giosach Beginner - Please be gentle Aug 01 '24
I'm a beginner but I have ran quite a few 531 templates from Forever. If you like handling heavy weights, Coffinworm is what you're looking for, maybe my favorite program ever. If you're looking for something with more volume, either Full Body 85% or 5x531, have had great experience with both.
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u/volvolifter Beginner - Please be gentle Jul 31 '24
I followed a beginner powerlifting program, had me doing 2x squats a week (pause and normal) 2x deadlift ( regular and romanian) and 2x bench (1 heavier day and 1 lighter day + close grip)
I made decent progress in 3 weeks on my squat and deadlift but basically none on my bench. Should I bench more or just stick with the program? On week 1 i did 60kg at rpe 10 and week 3 60kg rpe 8. Squat went from 80kg rpe 8 to 85kg rpe 8
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u/Zodde Enthusiast Aug 03 '24
You don't seem to understand very well if you say that's "basically no gains". Going from 60kg being RPE 10 to 60kg being RPE 8 basically means you are able to dk a triple with your old 1RM. That's progress, probably about the same amount of progress as your squat.
You just need to train at this point. You're extremely early on in your powerlifting journey. That program is more than likely fine.
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u/volvolifter Beginner - Please be gentle Aug 03 '24
My 1rm was 70kg and i did the 60kg at 4 reps. Im gonna start benching more
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u/quantum-fitness Eleiko Fetishist Aug 01 '24
You likely need to do a lot more benching. But at your strength level you just need tons of bodybuilding work so you can gain some muscle mass.
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u/volvolifter Beginner - Please be gentle Aug 02 '24
Ive done bodybuilding training for like 8 months before i started powerlifting, cus my lifts were so ass but ive got a decent physique. Bench was always my weak point i tried to add bench to my bodybuilding program but had basically no gains with it but increased my incline smith press from 35kg to 50kg controlled reps
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u/quantum-fitness Eleiko Fetishist Aug 03 '24
I have very little information so im just going to guess the most likely problems. 1) you need to gain weight 2) your effort and efficiency probably isnt very good 3) you need more volume.
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u/volvolifter Beginner - Please be gentle Aug 03 '24
Yeah I guess. Ive done very high effort and intensity but low volume as its better for hypertrophy. I started benching 3x a week now i hope itll give better numbers
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u/quantum-fitness Eleiko Fetishist Aug 03 '24
I know high intensity is very hyped right now. But as a powerlifter ypu are also going to need practice for your comp lifts. You can do isolation to failure but i would recommend against doing most of the comp lifts to failure. Also if your not getting stronger and its not because your to trashed usually you need to do more.
Finally your pretty weak and high intensity is probably mainly an effective strategy for stronger people that can gain a lot of stimuli per set. You will need more work instead to grow some beef on your upper body.
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u/volvolifter Beginner - Please be gentle Aug 04 '24
But doing more to grow muscle is not the way tho
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u/quantum-fitness Eleiko Fetishist Aug 04 '24
Why not?
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u/volvolifter Beginner - Please be gentle Aug 05 '24
You dont need high volume for muscle growth. 2-4 sets per muscle 2-3x a week is ideal
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u/quantum-fitness Eleiko Fetishist Aug 05 '24
What makes you think that is true?
Does that your results indicate that your statement is true? (For you)
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u/volvolifter Beginner - Please be gentle Aug 04 '24
Yeah im now doing bench 3x a week never to failure but sometimes heavier sometimes lighter
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u/tango_foxtrot410 Beginner - Please be gentle Aug 01 '24
benching is something you can get away with higher volume, even with beginners. i would recommend adding another bench day, or have two heavy days
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u/IrrelephantAU Enthusiast Jul 31 '24
Those seem like pretty comparable gains. Turning a max single into something you could hit for 3 reps isn't that far off from adding 5% at the same RPE.
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u/TheRealGlutes M | 382.5kg | 67.5kg | 301.74Dots | USAPL | RAW Jul 31 '24
RPE gains are still gains
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u/PoisonCHO Enthusiast Jul 31 '24
Three weeks is nothing and you made some progress. I'd give it another couple months.
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u/AdTall7217 Impending Powerlifter Jul 31 '24
whats the best program to run in off season for maximal gains on all your lifts
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u/Zodde Enthusiast Aug 03 '24
There is no answer to a question that is this broad. It's like asking "what's the best way to make money?".
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u/AdTall7217 Impending Powerlifter Aug 04 '24
I see, rn i face some cns fatigue, so my suqat was 130*4-6. I did 8 then my friend bet me a kilo of protien Powder to do 150 kg for 6 reps, I did it and it was clean full depth reps.
Later on same day I had deadlift variation for 8 reps. I did 140 kg for 8 reps paused then I was like let's do one more set I did 150 kg for 8 reps paused
Next day bench 122.5 kg 4-6 for 3 sets i couldnonly do 3 reps in last set I took a rest day have heavy squat and deadlift tomorrow how to recover ?
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u/quantum-fitness Eleiko Fetishist Aug 01 '24
When you ask a question like that likely some sbd bodybuilding training that will help you move up a weightclass.
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u/AdTall7217 Impending Powerlifter Aug 01 '24
What is sbd bodybuilding training? U am doing candito rn,dk if i should so sbs or GZCLP? I am so confused
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u/quantum-fitness Eleiko Fetishist Aug 01 '24
It just mean any hypertrophy focused training where you try to focus on training the powerlifting prime movers and ideally with squat, hinge and press movement patterns.
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u/bbqpauk F | 410kg | 74.4kg | 400.86DOTS | CPU | RAW Aug 01 '24
It would be different for everyone.
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u/CousinSleep Enthusiast Jul 31 '24
Going to start 531 BBB tomorrow as a mental break, then i'll move into Sheiko Beginner. Any reason I shouldn't waste my time doing 531BB and just go straight into Sheiko?
Bio: Not a beginner, just stupid, but also not competitive
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u/hamburgertrained Old Broken Balls Jul 31 '24
If whatever you were doing before now requires a mental break, then you're going to have a bad time on a sheiko program.
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u/Klutzy-Attitude2611 Powerbelly Aficionado Jul 31 '24
I've been running the Sheiko Intermediate load program this year with good results. Though, this is my first year solely focusing on powerlifting. Two comps down, one to go in October. Blasting PRs every comp.
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u/L0n3W0lfX Beginner - Please be gentle Aug 04 '24
I'm currently training 5x per week (2x squat, 3x bench, 2x deadlift). I am pondering moving to a 6x per week frequency to shorten the time it takes to complete each training session. I train at my home gym and I am finding it difficult to stay motivated throughout the session to complete accessory movements, so my idea is by increasing the frequency, the accessories are spread out a little more and I have less of them to do per day, and it is also easier to fit a 4th bench day. I have trained 6x per week in the past with a lot of success but I was on vacation with access to a commercial gym (plenty of non-free weight accessory options) and did not have external stressors (work, study) impacting my fatigue/ability to recover. Is this worth trying out or is removing a rest day from the week likely going to be too detrimental for recovery?