Decided to start a powerlifting program

[mileena202]

I am an intermediate level (I guess?) powerlifter, and have been lifting since last summer with no program. I have preferred to do my own things, as I like the flexibility. But my numbers have been disappointing, despite daily training. I have only increased my bench press from 100 lb. to 125 lb. (45 kg to 56 kg) in just six months. My deadlift has gone only from 270 lb. to 315 lb. (122 kg to 142 kg) in eight months.

This is my schedule right now:

Day 1: lower/core
Day 2: push
Day 3: lower/core
Day 4: pull, with bench press as well recently added

[repeat, with no rest days allowed - I would not know what to do on a rest day, and would feel lost and worthless]

This allows me to deadlift, squat, and bench 3.5 times a week.

I have some questions:

1. Can I mix and match a program for bench press with others for squats and deadlifts, then do my own thing for other exercises? I feel I wold finish a program before I was ready to leave the gym. I hate just sitting around doing nothing, like now, lol.

2. I am not sure how programs work or if there is a charge, but I found this example bench press 6 week Russian program on the web:

docs.google.com/spreadsheets/d/1xSlgZawzFFtdUCRzOLC79voXCKbT-xCAf0J4TtrWI6Y/edit#gid=0

It says on the first day to do 6 sets of 2 reps each at 80% of your 1-rep maximum. But can I do more? I like doing pyramids.

Usually I do this:

45 lb. (45 lb bar + 0 lb.): 1 set of 15 reps
55 lb. (45 lb bar + 10 lb.): 1 set of 10 reps
65 lb. (45 lb bar + 20 lb.): 1 set of 10 reps
75 lb. (45 lb bar + 30 lb.): 1 set of 10 reps
85 lb. (45 lb bar + 40 lb.): 1 set of 10 reps
95 lb. (45 lb bar + 50 lb.): 1-3 sets of 8-10 reps. I stop when I get to a set of 10 reps or until I exhaust my 3 sets, whichever comes first.
105 lb. (45 lb bar + 60 lb.): 1 set of 4-5 reps and try for another rep
115 lb. (45 lb bar + 70 lb.): 1 set of 2 reps and try for another rep
120 lb. (45 lb bar + 75 lb.): 1 set of 1 rep and try for another rep
125 lb. (45 lb bar + 80 lb.): 1 set of 1 rep and try for another rep. Some times I can't do even 1 rep.

[Anthony21]

Sounds like what you've been doing up until this point isn't working in terms of steady progression.

Check this website out from some good powerlifting and or strength programs.

https://liftvault.com/programs/powerlifting/

[mileena202]

Sounds like what you've been doing up until this point isn't working in terms of steady progression.

Check this website out from some good powerlifting and or strength programs.

Thanks Anthony21! Will do.

[Anthony21]

Thanks Anthony21! Will do.

You're welcome. I'm sure you'll find something there that works for you.

[MyEgoProblem]

First step.
Reel in that worthless when not lifting bs!
It Helps no one.
Get that attitude in the bin... Learn to enjoy life out of the weight room. This **** will do nothing but tear you down. I'm the largest proponent you will ever find of 'iron = therapy' but It's unhealthy to be miserable and lost when not lifting.

[mileena202]

First step.
Reel in that worthless when not lifting bs!
It Helps no one.
Get that attitude in the bin... Learn to enjoy life out of the weight room. This **** will do nothing but tear you down. I'm the largest proponent you will ever find of 'iron = therapy' but It's unhealthy to be miserable and lost when not lifting.

Yeah, I agree, my attitude needs fixing. I admit I have a lot of mental baggage and that causes lots of problems. Thank you for the good advice. :-)

[mileena202]

Ok, so the Russian Bench Press program calls for 2 reps at 80% maximum for session 1. For me, that is 100 lb (45 bar + 55 bumpers). I did 6 reps at that weight the other day. Why would I purposely decrease the amount of reps I can do? I always try to go one higher each session.

[asrl78]

Usually I do this:

45 lb. (45 lb bar + 0 lb.): 1 set of 15 reps
55 lb. (45 lb bar + 10 lb.): 1 set of 10 reps
65 lb. (45 lb bar + 20 lb.): 1 set of 10 reps
75 lb. (45 lb bar + 30 lb.): 1 set of 10 reps
85 lb. (45 lb bar + 40 lb.): 1 set of 10 reps
95 lb. (45 lb bar + 50 lb.): 1-3 sets of 8-10 reps. I stop when I get to a set of 10 reps or until I exhaust my 3 sets, whichever comes first.
105 lb. (45 lb bar + 60 lb.): 1 set of 4-5 reps and try for another rep
115 lb. (45 lb bar + 70 lb.): 1 set of 2 reps and try for another rep
120 lb. (45 lb bar + 75 lb.): 1 set of 1 rep and try for another rep
125 lb. (45 lb bar + 80 lb.): 1 set of 1 rep and try for another rep. Some times I can't do even 1 rep.

So you are effectively doing 6-8 warmup sets before you start on the heavy lifting. That might be one part of the problem, you are pre-exhausting your muscles to the point where they can't perform fully on the heavier lifting. When I do sets of 40 kg for reps, I warm up with the bar and 8-10 reps of 30 kg, then do my work sets. If you are building up to a 1 rep max, do you really need 6-8 sets of 10 reps, wouldn't three or four be sufficient?

[mileena202]

So you are effectively doing 6-8 warmup sets before you start on the heavy lifting. That might be one part of the problem, you are pre-exhausting your muscles to the point where they can't perform fully on the heavier lifting. When I do sets of 40 kg for reps, I warm up with the bar and 8-10 reps of 30 kg, then do my work sets. If you are building up to a 1 rep max, do you really need 6-8 sets of 10 reps, wouldn't three or four be sufficient?

That's a good point asrl78! I will try cutting out most of the warm up sets then. For some exercises, like hammer curls with the hammer curl bar, I need to build my way up, or I can't do a heavy set, even when already warmed up from other exercises. But we will see how it goes today for the bench presses. Thank you!

[mileena202]

So you are effectively doing 6-8 warmup sets before you start on the heavy lifting. That might be one part of the problem, you are pre-exhausting your muscles to the point where they can't perform fully on the heavier lifting. When I do sets of 40 kg for reps, I warm up with the bar and 8-10 reps of 30 kg, then do my work sets. If you are building up to a 1 rep max, do you really need 6-8 sets of 10 reps, wouldn't three or four be sufficient?

I tried your suggestion today, and it worked! I did only 4 warmup sets instead of 6, and I was apple to add 1 rep on each of my sets at 80% of my 1RM. Thank you!

[Also, for some exercises that do not have standards, like face pulls and pull downs, I purposely do a full pyramid of sets, from lighter to heavier. I get better motion from the lesser weighs, but still also want to challenge myself and do heavy weights for a lesser motion. But for the bench press, you must touch your chest and then fully lock out for a rep to count.]