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  1. #1
    Registered User JakeNoSnake98's Avatar
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    Exclamation Need New Powerlifting Program / 3 month update

    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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  2. #2
    Registered User strandedon27's Avatar
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    Looks good !
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  3. #3
    Registered User JakeNoSnake98's Avatar
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    Originally Posted by strandedon27 View Post
    Looks good !
    Thank you !
    Do you have any recommendations for a 3 day split ?
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  4. #4
    IPF4LYFE arian11's Avatar
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    arian11 is offline
    Originally Posted by JakeNoSnake98 View Post
    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.
    The competitor that trains at your gym won't tell you what program to run?
    1372 @ 205
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  5. #5
    Registered User JakeNoSnake98's Avatar
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    Originally Posted by arian11 View Post
    The competitor that trains at your gym won't tell you what program to run?
    No she didn’t tell me one. Just told me to look for something like that. By the time I posted this thread I was already home
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  6. #6
    Registered User WorldDomnit's Avatar
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    WorldDomnit is offline
    Look up starting strength. I bet there's an excel file where you enter your maxs, and it will spit out a program
    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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  7. #7
    Registered User JakeNoSnake98's Avatar
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    Originally Posted by WorldDomnit View Post
    Look up starting strength. I bet there's an excel file where you enter your maxs, and it will spit out a program
    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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  8. #8
    Registered User WorldDomnit's Avatar
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    WorldDomnit is offline
    Originally Posted by JakeNoSnake98 View Post
    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/
    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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  9. #9
    Registered User JakeNoSnake98's Avatar
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    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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