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Are you suggesting I do the pauses after strength squats with the schedule I already have? Or the schedule Arian11 suggested?

What if I put the pause squats with the power deads/bench?

A normal week looks like this:

Monday- Off
Tuesday- Hyper Squat, Hyper Bench, Pullups, Abs
Wednesday- Off
Thursday- Strength Deads, Power Bench, Good Mornings, DB OHP
Friday- Off
Saturday-...

Right now my 12 week DUP program looks like this:

Day 1- Hypertrophy Squat, Hypertrophy Bench, Pullups, Abs
Day 2- Strength Deadlift, Power Bench, OHP
Day 3- Strength Squats, Rows
Day 4-...

I'm competing in the USAPL Central FL championships in July, but I'm dealing with an injury.

Recently, I was having problems with my knees, and left shoulder/upper bicep leading up a mock meet,...

Did anyone realize that this was Jonnie Candito posting this thread? lol, I was google searching a powerlifter and this came up.

Does anyone feel like this topic is still accurate? Just to keep...

I currently weigh right around 200 with probably around 15-20% BF. I'm currently working my way back from hip surgery so it's gonna be a few months before I get back into training seriously. ...

Yes, Brian is the owner. Really nice guy!

So I've been going to a place called Orlando Barbell for a little over a year now. Made some friends while there and it's a pretty good atmosphere. It's small, but has what you need (comp benches,...

I received my MRI results last week and it revealed a torn labrum, CAM lesion and FAI impingement in my left hip. Surgery is set for June 16th. I have had this injury for almost two years now and I...

I'm looking to get pair of knee sleeves. I was about to order a pair of SBDs until I saw a few things on the Slingshot knee sleeves. I'm not looking to get anything out of the sleeves like weight,...

My knees fall right in between the medium/large size. What would be more beneficial, medium or large? I'm not really looking for any "assistance" from them, just something there to give me a bit...

I'm a 5'9, 215 lb endomorph looking to get down to the 198 weight class for powerlifting. Last week, I calculated my TDEE, which was around 3100 and I've been eating 2400-2500 cals this past week. ...

thank you so much for this! very helpful!

as for the protein requirement. Do you think 0.82 g/lb of protein would be suitable for powerlifting? or maybe a bit more would be optimal?

or would...

To be honest, carbs arnt really necessary, and Ive never been great with carbs, so I kind of like the amount it spits out

Im trying to figure out my macros so I can go from 215 to 198 and about 19-20% BF to around 10-12% slowly for powerlifting (about 1 lb per week). I'd say I'm in the middle of an endomorph/mesomorph...

I am trying to determine my calories and macros so I can get down from 215 to 198 so I can compete in a lower weight class. However, I am so confused on what to do. I was reading Layne Norton's...

I've actually done carb backloading and it has worked very well for me. Bro science or not, it has worked for me. It has helped me keep my carbs under better control because my body doesn't do well...

I'm on day 7 of the prep phase and I've done my best to stay right around 30g of carbs a day. However, today, I had corn and didn't think about the carb content in it. So, I am sitting at right...

Before I went to the gym to do squats/deads (week 1/day 1 of Candito 6 week program), I tried to pull up the program from Candito's website, but for some reason I was having trouble loading it on my...