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I don't have any videos of my comp lifts unfortunately, but I can try and video my next squats. I have identified my weak areas to be upper back, core and quads. Would madcows be a good program to...

Let's talk squat. My squat. I need some help with getting my squat out of the bin. I am a 23 year old male, weighing 98-99kg. I managed to hit 190kg in February of this year, then I hit it in...

How would you structure the two squat/bench days?

Monday 3x8reps, what about the second day - Friday?

Thanks for your input, I appreciate it. Looks like a good setup, I feel like three week blocks may not be long enough though. I am interested in programming myself. But as the meet isn't that long...

Oh I forgot to mention stats etc if that helps! I'm a 22 year old male and I have only competed once so far. My best gym lifts are:

Squat: 190kg
Bench: 142.5kg
Deadlift: 220kg

Best (and only)...

I competed last Sunday and managed to qualify for nationals in 9 weeks time. Now I am looking to sort my programming out leading up to the meet and am not sure what to do. I ran Canditos 6 week...

Okay so I've now done both the strength days for this week and used 80% of my 1rm and it worked well (candito recommended starting with 75-80%). I have a question regarding the upper body control...

Yes as I feel that I jumped off of linear progression too early and canditos 6 week program was too complex for my level of strength. The frequent change in rep range and loading did me no good.

On his pdf for his program he says you can alternate the control days each week. E.g:

week 1: Mon - heavy lower Wed- heavy upper Fri - lower control
week 2: Mon - heavy lower Wed - heavy upper...

Okay cheers man. Ah right okay, would you recommend the pause deadlifts for someone like me? What did you do instead of them? I'm looking forward to the pause days! Did you do the paused upper back...

Okay thanks man I'm leaning more towards the strength/control program. Have you run the program yourself?

Thanks man. Okay I'm thinking I will run the linear strength and control program. Did you do the pause deadlifts? And if so did you benefit from them? Also did you benefit from the spoto press? Did...

Do you feel doing his linear program would benefit me more than running the texas method again or making my own program? As I didn't particularly enjoy the TM and didn't like the lack of volume

Wow man that's pretty impressive! What do you run instead of the 6x4? When you were doing the control days did you do the pause squats 6x4 and the spot press? Also did you do pause deadlifts? I was...

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Hi guys,

So I'm 19 years old, weigh 83kg at 5ft 11 and am trying to get stronger and get into powerlifting. My current 1RMs are:
145kg squat, 130kg bench and 175kg deadlift. I started my training...

Hi everyone, so here's my situation: I'm 19 years old, weigh 83kg, 5ft 11 male who is looking to get stronger and want to compete in powerlifting some time down the line. I ran starting strength...

Thanks for the replies :) so you think I should stick with 5x5 on Mondays until I've pushed all the progression I can?

Hey guys,

So I'm currently running the texas method and have been for about a month now and it's going well. All my lifts have gone up, but my squat is still struggling (I've always been a poor...

Yeah that makes sense cheers. So hows this look for a volume day:
Squat 5x5
OHP 5x5
Barbell Row 3x8
RDL or Leg Curl 3x8/3x12
Weighted Dips superset Curls 3x10
Abs