Current program is :
M/W/F all 3 lifts
Squat - 2 sets of 3-6
Paused Bench - 3 sets of 3-6
Deadlift - 1 set of 3-6
Total Reps completed / Weight to add next workout are as follows
Squat : 6 total reps add 2.5lbs / 7-11 total reps add 5lbs / 12+ total reps add 10lbs
Bench : 9 total reps add 2.5lbs / 10-17 total reps add 5lbs / 18+ reps add 10lbs
Deadlift : 3 total reps - add 2.5lbs / 4-5 total reps add 5lbs / 6 total reps add 10lbs
My current lifts from the program are as follows
Squat : 225lbs - 2sets of 5
Bench : 165lbs - 3sets of 5
Deadlift : 245lbs - 1set of 6
1 rep Max for each lift are as follows
Squat : 261lbs (calculated by a 225x6 set)
Bench : 211lbs
Deadlift : 335lbs
I’m 3 months into lifting, went over the program I’ve been following with a competitor that trains at my gym, and was advised I should switch to a 3 day program, where each day focus on one of the main lifts followed by accessories to assist in gaining strength on that specific lift.
What program should I look for and run that follows that template :
Day 1 : Squat / accessories
Day 2 : Bench / accessories
Day 3 : Deadlift / accessories
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02-02-2019, 02:22 PM #1
Need New Powerlifting Program / 3 month update
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02-02-2019, 02:23 PM #2
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02-02-2019, 02:41 PM #3
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02-03-2019, 05:53 AM #4
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02-04-2019, 12:45 PM #5
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02-05-2019, 04:23 PM #6
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02-06-2019, 03:23 PM #7
I do appreciate your response friend but when I began training for PL specific I read that I should actually stay away from SS
Here’s the article I read https://www.powerliftingtowin.com/starting-strength/
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02-07-2019, 04:04 PM #8
- Join Date: Aug 2010
- Location: Illinois, United States
- Age: 29
- Posts: 2,671
- Rep Power: 3475
Lol... Dude ignore that trash. It assumes:
1. That you will not stick with the sport
2. That you are some obscure outlier who will not benefit from the program
Definitely try Starting Strength for a few months. Use 90-93% of your one rep maxes and give it a try. I've never heard of a single person having any negative experiences with SS. Some of the guys on here are strong af, who started with SS. Wish they'd chime in.
Edit: Look how there is no author and how it says there are four comments, yet you can't see any.Last edited by WorldDomnit; 02-07-2019 at 04:14 PM.
Bench 402 (ace)/ 385 (440 in slingshot)
Squat 600 (predators + frantz canvas) / 441lbs
Dead lift 551 (super centurion+ predators) /578lbs
Power Clean 100kg x 8
Vertical 29in
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02-08-2019, 04:05 PM #9
The guys name is Izzy, he solely runs the site as far as I know. It did say tho that isn’t a program for platform performance.
I do think I’m going to go ahead and switch to GrouchyJarheads program, I dig the progression rate, volume, and the isolation for some hyper work.
Hoping that’ll it’ll still lead me to my 1000goal by my first meet, but I will say I’m looking forward to building something worth cutting down to after my meet
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