Powerlifting programs reddit. 5kg deadlift at 73kg BW.

Powerlifting programs reddit Reach 1/2/3/4 Get a 200kg deadlift Improve my pull-ups Gain some size Experience. Any general strength program will do The program I'm on right now calls for a deload right away, hence the confusion. Powerbuilding programs blend principles from powerlifting and bodybuilding to achieve significant gains in both strength and hypertrophy. Jim stoppanis shortcut to size is surprisingly good for a basic program. It's a great program, but as others pointed out: Use appropriate assistance movements that target your weak points. Creeping death 2 was okay but not my favorite. After you’re done progressing linearly I recommend running his 6 week program or squat program as well. If you haven’t run a Sheiko program before, then run the program as is first and then add major changes (in terms of overall bench volume). I compete in powerlifting at 148lbs and ended up getting up to 165lbs before deciding it was time to cut again. Russwole programs ( 2-3) are 8 weeks compare to the 12 in vol 1. Yet he has you do them 6 days a week. The fact that their peasant minds are keeping their programming a secret has made me try to dissect the provided routines (pretty much just the 4 day routine) and look for emerging patterns. There's tons of proven programs available for no cost that will be fantastic if you stick with them. Cycle after that will be the pre-meet program from 5/3/1 For Powerlifting Cycle after that will be the meet prep program, which will lead into the meet. By the time gyms opened back up, I decided to try powerlifting, and I fell in love with the sport. Goals: The goal for this was to focus solely on powerlifting, get more practice under the bar, as well as ride out the last of my noob gains. Does anyone followed the Sika Strength weighlifting program. He's asking for a program to blast his legs. Before this program I never really did heavy sets on both the bench and the squat. Candito's linear programs are good 2x/week squat programs. Good for off-season powerlifting training, Candito 6 week or try his other programs! Just go to CanditoTrainingHQ. Dissecting the Dietmar Wolf Program and Uncovering the Secret behind Norwegian Powerlifting Programming Recently I’ve gotten a HUGE powerlifting ‘boner’ for Norwegian programming. Overview: The program shifts between fullbody and upper-lower split from week to week. Although the term is modern, the concept is not; using powerlifting to further your bodybuilding, or bodybuilding for your powerlifting, is old within the modern era of weightlifting. In terms of Bench-only Program, Death Bench is God-Tier. Barbell medicine templates (paid), SBS RTF + Hypertrophy combined with bodybuilding accessories (paid), SSTT programming - specifically their powerbuilding vol. Here’s my review. You should realise that strength progress is measured in months and years, not in days or weeks. I did the Reps to Failure program, 26 Powerlifting and Powerbuilding Programs | FREE Downloads| Written by Jon Chambers| Updated on 29 May 2024. Been powerlifting competitively for roughly 5 years at this point, starting in my senior year of high school. For instance, for the squat, those are front squats and also high-bar squats if you usually (as many powerlifters do) squat low bar; for the bench, those are the close-grip bench and the paused bench; for the deadlift, paused deadlifts, deficit deadlifts, rack pulls, etc. I did Candito's bench program twice as well and saw about 10 lb PRs after the 5 weeks of work. In short, more strength accessory work, less aethethic work. This is after a year of running accumulation programs like BBB, God Is A Beast, SSL+BBS Reddit’s 6-Day PPL Powerbuilding Program – Best for Lifters Seeking a 6-Day Split; If you have reached a plateau and need guidance, this article is for you! Not knowing about powerbuilding could be why you lack growth and can't lift your very best! In this article, I will provide you with the top 11 powerbuilding programs on the market. I did this program during a cut as well. Used Smolov Jr (2 cycles back to back!) to peak my squat and bench for that meet, and have used Calgary Barbell 8 week program after that meet. Candito linear program is always a solid choice for your first program, there’s a couple variations but i really like the power/control program, emphasizes good form. I do the 531, the BBS of the opposite lift, then a push and pull accessory lift for 4x12 each, another push and pull accessory for 4x12 for the main lift. What powerlifting program should I choose? I've been weightlifting for about 2 years now, but I want to go over to powerlifting. Obviously, there are some differences. Even if he only lifted a short period of time, there is lots to gain with a program that utilizes a lift that many times a week. Barbell Medicine consists of a ton of doctors who lift, the most notable being Jordan Feigenbaum and Austin Baraki, who founded the company and who design their programs. /r/MCAT is a place for MCAT practice, questions, discussion, advice, social networking, news, study tips and more. Depending on which program you choose, this can be What do you guys suggest a good off season program? Some weaknesses I have: squat form, overall bench press strength, upper back strength. Some parts were very difficult (first week comp squat 3X8 @ 75%). Before going into this , Russ use a lot ' to failure' meaning and explained in his program to be in the 12-15 reps range. Members Online (F 65 years old) 156kg DL, 57KG BW - unofficial world record Get the Reddit app Scan this QR code to download the app now. If your triceps are the weak point on your bench, do close grip as the variation. Following a program for a long period of time will help you understand why it works. Jumping from a 3 to 4 plate squat in 3 or 4 months Bro split --> stronglifts --> candito linear --> texas method --> (now I forgot the order, but these programs: ed coan bench program, coan-phillipi deadlift program, 6 week candito, candito linear again, juggernaut system 2. Sheiko himself says this. Any of these, or a solid PPL or 531 will do wonders. I started more seriously doing PL around Fall 2016 with nsuns. Over the course of the first program, I increased my squat from 365lbs (165kg) to 435lbs (197kg), and over the course of the second program, I increased from 486lbs (220kg) to 526lbs (239kg). (And holy shit do I need a break from 5/3/1) I plan on running all 3 back to back and seeing what comes out of the other side. I gained roughly 6kg and added 10kg to squat, 5kg to bench and 7. OP is pointing out that these programs are heavy on legs, posterior chain (lower back) and lack upper body exercises. 0). If it matters, I'm 21, 6'4", 250lbs, natural, 1350lbs total (S: 485, B: 300, D: 565) To be honest 5/3/1 can be paired with so many things it's barely a program and more of a recommendation on how to program the main lifts "on the first week do high-ish reps, on the second week do lower reps, on the third week do high, low, very low ; also train submaximally and finish your session with AMRAP sets and/or a few singles to Get the Reddit app Scan this QR code to download the app now. 542K subscribers in the powerlifting community. Here's the breakdown: History: My oncologist advised me to start lifting after chemo/radiation to combat some muscular atrophy. Those who do probably all have customized routines. (Watch his video for a more detailed explanation) My goals. I believe the juggernaut program also is very phasic in structure so it should have plenty of hypertrophy work early on. All his powerbuilding programs are quite similar, I'll send them all to you. Loads of good programs available out there. I ran the full program as written. My question (other than thoughts on this plan) is what a good pure powerlifting program for strength peaking would be? * I apologize in advance for my lack of reddit formatting savvy. May, 2016 S/B/D = 305/245/410 (960) I did a few cycles of Candito 6-week and in November, 2016 I competed for the first time, posting 360/295/455 (1110). Program Description. If it's the chest, do wide grip as the variation etc. The below will be my condensed description. It breaks up the monotony most programs have. Hi - I’ve been powerlifting for 13 years, am 285 lbs, roughly 20-25% bf, natural, and my bench max fluctuates between 415 and 440. I made huge improvements to my technique and hit some numbers I was using as my year-end goals. x4 (hook and straps) -> 585 lbs. I tried to push to an absolute RPE 10 on test day and netted a 100lb/50kg increase in my total, which is absolutely insane for 9 weeks. [Program Review] 5 Months of Eric Helm’s Intermediate Powerlifting Programme. That's true of the numbered programs (29, 30, 31, etc) but not of things like (level)(volume)load such as AML, ILL, etc. As promised in this post, here is my writeup of Matt Mills’ 12-week powerlifting/strongman hybrid program. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I have been searching existing programs and I can’t find much. Everyone only has so much genetic potential for muscle (naturally) and I think if you reached your strength max you would hit your hypertrophy max possibly before that without training for it specifically. The program is 9 weeks. Structure Get the Reddit app Scan this QR code to download the app now. Description and Context: 23M college student who has been strength training on and off for years, consistently since last July, for powerlifting since last fall. That alone should convince you. Yeah. In my own experience, and me loving RPE/RIR autoregulation, I found great success with the powerlifting AI template. x5 -> 505 lbs. Program increases of between 25 and 40 pounds per cycle and it should serve you Missed the last two weeks of the program because school conflicts got in the way. To fix that, i recommend following a program who is more on it about benching. For reference I’m 19, 5’7” 168-171 lbs Table of Contents1 Juggernaut Training Method Overview2 Juggernaut Training Books3 Juggernaut Base Method Program Spreadsheet Juggernaut Training Method Overview Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without -pure strength program (TBD) Maybe I’ll compete here, who knows? -hypertrophy program (maybe HFFB again teehee) -whichever powerbuilding protocol I ended up liking most At this point I may get a coach again but we shall see. The amount of volume he has you do is so high you could get away with doing one of his "upper" and "lower" days once a week and still make gains. Most people want to look good and these programs don't really help you achieve that. 543K subscribers in the powerlifting community. Program Results: Despite the monotony of the program, the results are undeniable. This is a sub for the sport of powerlifting Users share their experiences and progress with different powerlifting programs, such as Candito, Sheiko, NSUNS, and Stronglifts. x4 Deadlifts: 535 lbs. Ran SS for a while in early February ’14, then jumped on PHUL for 6 months (write-up here). 5%. His first one is more strength focused, his 2nd is more hypertrophy focused and his third is more on the strength side again. General program description. Tried to clean those up as best I could. Part of the workload is going to be lower rep Compare and contrast different powerlifting programs and apps based on their target audience, customizability, frequency, and rating. I ran it twice more, from 405 to 435 and then 435 to 465. The exercises are shown as GIF, not a full video with explanation of each proper form. Watch the video linked above for a full description. I bought his power-building program because I was curious, and had some extra money to spend so I got the powerlifting program, too. Powerbuilding has much more volume dedicated to accessories as opposed to main lifts. I follow days 1-3 after that I do arms on day 4 and the shoulders 5th day and then a fun back day on day 6. When I plateau I'm going to see where I am physique wise and go from there and decide whether to start bulking or go further. There is virtually no arm work. This is a sub for the sport of powerlifting If you did a low volume-high intensity Cube program and that broke you out of a rut, it's probably because you were doing way too much volume or had high stress before that. (He was a hell of a strong geared lifter). Thats exactly what I did cuz im so used to heavy volume lifts. * Description and Context: Powerlifting 2 is the latest version of Barbell Medicine’s powerlifting program. Can somebody help me with a sneak peak of two Welcome to FXGears. I read that he wants to know what's out there. View community ranking In the Top 1% of largest communities on Reddit. This is the heaviest week of my first 4 week block of high frequency, affectionately named by Joe Stanek "The Askow Frequency What is powerbuilding? Powerbuilding is as stated in the sidebar a portmanteau of powerlifting and bodybuilding. . 6 ft . This program is a mix of percentage and rpe, the majority of competition lifts in the beginning are percentage based, and become more rpe focused as you near the end of the program. I have been looking at the Ed Coan bench peaking program and wondered if anyone has any experience with a linear periodization program at higher levels of strength? We had a guy who used to lift at our powerlifting gym who would count back from a meet, choose a target weight and add 5lbs every week. Two things that I found as a ripoff: he knew millions of people would buy his program after watching his youtube success and he did not make an effort to explain exercises (only low quality GIF's). It was written by Bryce Krawczyk (u/calgarybarbell). Internet Culture (Viral) Amazing 12 Week Powerlifting Program to Lift Heavy & Get Huge with PDF - The Fitness Phantom thefitnessphantom. The results for this review will not be that great in terms of how much strength I gained, since I started on the program 1 month after gym reopened again. Training history: 27yo, consistently training for 2. Description and Context: I ran the Sheiko Advanced Medium Load as laid out in the Sheiko mobile app. However, "set me behind" is a poor choice of words. Fitness guides and programs discussions; share your experiences with fitness & nutrition — be it programs, books or educational courses. I set my 2015 goals for a 405lb/184kg squat, I just ran one cycle of Johnnie Candito's 6-week program as written, took sort of a 'light week', and am now ending the first week of a second cycle of Johnnie Candito's program but with OHP replacing Bench. You can I have been training since august 2022, I eat around 3-4k calories a day, I have around 500-600 carbs a day along with 130-185 grams of protein a day, I turn 18 at the end of January and wanted to bench as much as possible before I turn 18 hens why I ran the smolov program 2 times, I was planning on running it 3 times in total with a week break between each cycle but I realised I Powerbuilding program Hi everyone! After doing bodybuilding for the past year or so I ve been wanting to try out powerbuilding anybody know a good 4-day split ? I have his Powerbuilding 1 program and to be honest I think it's a terrible excuse of a "powerbuilding program". This is a 12-week program broken into three 4-week blocks. Hey all. Sheiko Advanced Medium Load. The reason is, all good programs will have the same elements in them. Once you understand why, you can learn what exactly works best for you. The problem isn't your genetics, is more about the programming. Halfway through I am having to increase my 1 rm I used initially and am quickly getting close to all-time prs. 5kg bench and 232. So, try following a boring program-something very bedrocky like 5thset or the Cube whatever you find works-for 6 months. I spent the last 12 weeks running Alexander Bromley’s “70s Powerlifter” program, from the book Base Strength. But, they are kind of disappointingly the same. Nippard’s reasoning for the beginning phase (first four weeks) is to enhance the technique of the bench press and get the body used to that much bench through repetition. Program increases between 25 and 40 pounds and it should serve you well. Has anybody done this Powerbuilding 1. 475/275/450 What I liked. The RPE estimates here are probably the most accurate I have ever made due to the nature of the program (see below under structure). It has no deloads though it uses DUP and has lighter days sprinkled throughout. I go to have fun. For me, approching that 8th week was hard because volume is high, sometimes it can be tough. When I run the program again I'll probably swap that out for different core exercises Missed the last two weeks of the program because school conflicts got in the way. I’ll be honest. These were also done on the 15**** th week of the program, before the taper. ** This is a 4 day per week program, it's split into 4 separate blocks. I thought i'd write up my experience doing the Texas Method the last 4 months in preparation for my first powerlifting meet. Check them all out, probably best start with the first. You can just add the benching program from Candito into this 6W program too, it should work fine. I changed quite a few things overall but kept the general structure the same. I ran this from 11th October 2021 to 6th March 2022. I also make sure to eat my bodyweight in pounds in protein each day. This program has got me a 585 deadlift, 495 squat, and 315 bench at 6'1, 225lbs. Review my 5 day Powerbuilding program So I came up with this split because a friend recommended me his 3 day powerlifting split where he does 2 sets of tricep dips to failure to warm up and then hits Back Squat, Bench Press, and Deadlift for 3 sets of 5 each and then finishes off with Pull-ups 2 sets to failure on Monday, Wednesday, and Friday. Also, I've experimented with a Chad Wesley Smith modified version of the Texas Method, called the Cowboy Method. Weight: 198 . Two things I changed from the program was cutting back the volume on squats and bench press. Don't manipulate variables. Before I go on, here's some background, so you know what kind of lifter I am. Begin stats: 16 years old, 80kg or so, no idea what I · Customisation: Sheiko programs imo are meant to be customised to the individual. THE GOOD: Highly Organized Team - I thought Meg's team was extremely organized. Around 21 weeks with the last week being my first powerlifting meet, which is what the after results are. Each program comes with a free excel spreadsheet and PDF to track your progress and From your experience, any good suggestions of smart, well-programmed powerbuilding programs? Stronger By Science has been real good to me. The gist of it is that beginners are often recommended to do powerlifting programs such as starting strength and stronglifts. TLDR: Bench went up from 125kg to 132. I've also heard Russ' programs are definitely not work it. I always went for 3x10. That isn't a huge knock on the program since I could easily add it somewhere and the program is only built for powerlifting. You also pick a weak point for each lift on powerlifting, on powerbuild you pick a muscle group you want to focus on. I started my powerlifting journey with, begrudgingly, SL 5x5, transitioned into Madcow 5x5, then I ran 4 cycles of wendler 531 BBB until I came across this. 65 votes, 34 comments. Besides, its name is Death Bench. The GZCLP Program, based on the GZCL Method by Cody Lefever, offers a holistic approach to So I would consider my training age since then. I've purchased Jeff Nippard's powerbuilding program, as I've heard some really good things on it, and I feel as though I can mentally digest a program from a natural lifter better, as a natural myself. This program splits weeks, with odd weeks being more powerlifting focused and heavier weights. I gained a decent bit of size, too. I'm not gonna go over the details too much. Or check it out in the app stores (440-505 in four 6-week cycles) came from some t-nation program, based around doubles, triples and 92. Reply reply POWERLIFTING Progress from Powerbuilding to Powerlifting: Squats: 450 lbs. See how Stefi Cohen deadlifts 500+lbs at 120lb body weight. The intermediate program is really where I added the most mass but lifting 5 days a week has always been a challenge with my schedule. 12 weeks of pain and suffering by JM is good. 5kg deadlift at 73kg BW. A lot of the programs are also just a collection of numbered programs made for different reasons, and then collected together by others (not sheiko). Get the Reddit app Scan this QR code to download the app now. Ideally I still want to train 6x per week, maybe 5x but nothing less than that. I’ve done every type of program from LP to powerlifting to bodybuilding. Also, I really want to deadlift (at least) 2x per week. The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. This is the first program I ran focused on strength. To give an example of a bench/chest day, the powerlifter might bench, close grip bench to work on a weak lockout, then do back work to help work on tightness before doing hypertrophy work for chest/triceps. Welcome to /r/Netherlands! Only English should be used for posts and comments. Just alter the program a bit and promise the program gets you solid af. 5ish) and from 290lbs to 305lbs (RPE 9ish) on squat and bench respectively. My plan was to run the powerlifting program once, then transition to the power-building program. Back then, I began with light dumbbell bodybuilding style programs and slowly moved into calisthenics due to the pandemic. Utilizing high volume and a weekly progression schedule, nSuns 531 is another plan perfect for “advanced novice” lifters making the switch to an intermediate plan. I'm an avid reader of r/Fitness and rarely post but I hadn't seen much about this program and u/MythicalStrength's reviews inspired me to post. Started off mostly doing hypertrophy work, but switched to powerlifting after competing in a novice meet in November. My bench is kinda stalled at 245-250ish and I hope working on my overhead pressing will give my bench a boost. x3 (over under) I made the switch to Powerlifting AI after my first general strength block of Powerbuilding, because I had a meet planned for Feb 2021. Several different spreadsheets have been created for this program, which I go into a bit below. The entire time I’ve been lifting, I’ve self programmed and admittedly don’t know sh*t about how to program effectively. Or you can make tweaks to a template that you like to customize it to what you need. It is 20 dollars and contains quite a few programs which I cant wait to try. Right now I’m of joe Defrancos rebuilt The GZCL Method, widely popularized and shared on Reddit, has been highly regarded as one of the best frameworks designed for use by powerlifters, competitive and recreational. The rehab and warm-up The Candito 8 Week Program - My Best Intermediate Powerlifting Program What do you think about Jonnie's approach to this? His 6 week program is a staple, will this be even more? Along with this, towards the end of the program, top sets become heavier at 90% in heavy singles and doubles Week B: Hypotrophy This is a upper/lower split and will be similar to the program you are running in terms of volumes. I was also programming for two of my friends, however they are focusing on lifting in a general health sense, and are not training specifically for powerlifting. Originally developed on the Reddit Powerlifting subreddit, nSuns 531 takes concepts from the standard 531 Program and Sheiko Powerlifting Routine and combines them into one powerful plan. Program Review: Juggernaut running their first structured 6-12 week powerlifting programs, and adding plenty more weight to their lifts. Please be aware that this may not be the most useful review, given that I didn't fully complete the program and don't really have any results to share - however, I'd like to share what I can. First benched 315 at 18 years old and 220lbs using a basic linear periodization program our football coach had us run in season. and then for the 3rd group, for leg days I do 4x12 of shrugs and 4x12 of either leg raises or side bends. This is my first time running a powerlifting focused program, but I was pretty happy with the results. Completed a guide or education course? Got some information or advice on how it worked for you and the results? Fuck this program man, ran it with a 205kg squat, 117. Good to hear man! Depends on your goals, you could just run the program in successive days, so week one days 1-5 one week and then the next week finish day 6 of week 1 and then do week 2 days 1-4. Created by legendary coach Boris Sheiko, the App offers several new Sheiko programs that are designed specifically for people competing in powerlifting and are advertised as being usable by a wide population, whereas the old Sheikos Ive run nsuns, phat, phul and currently doing CAP3. If you are a more serious powerlifter looking to maximize gains, I think there are better options out there. Ethos of this subreddit is to better your fitness not collect. It's extremely effective and will get you results if either you're looking to get Strength is mostly a neurological adaptation. Discuss any of the books, training, nutrition, and lifestyle. Sex: Male . Pre program #s. Increased my squat to 210 by the end of it while bench and deadlift had stayed around the same. Before that I had ran about 10 weeks of Madcows which brought my lifts from around 235 Squat-> 300, 235 Bench-> 270, 295 Deadlift -> 375. If my only reason to go to the gym was to get results, that might be where I fucked up, but that’s not my only reason. So far I have found the Brogains and NSuns program but I don't know whether they are effective. I'm a 171cm/5'7", 73KG/160lbs, 23M Singaporean aspiring competitive powerlifter (so I haven't competed yet, This program was very appealing to me because of it's simplicity. I hate programs that say "add 5lbs every week" because you'll never be squatting 2000lbs, you can't keep adding weight forever. It modulated hard work really really well: The program is 3 days per week, 8 weeks, 4 Mesocycles with 6 sessions per mesocycle. My favorites based on what works for me are Barbell Medicine’s PowerBuilding and Juggernaut AI (both PowerBuilding and powerlifting are outstanding). The core work (mostly the planks) was pretty boring and I'm not sure how much carryover it had. Just take 10-20% off. Both of them really enjoyed the programs flexibility, and getting to really push The #1 social media platform for MCAT advice. Take that knowledge from a few cookie cutter programs and you can likely come up with your own. If you prefer the conjugate or concurrent model, don't do this program. Or check it out in the app stores     TOPICS. Program recommendations for intermediate to advanced lifter with a mix of strength and hypertrophy (4-5 days a week) Routine I was doing P/P/L and going 6 days a week, but with college and work, it's been hard keeping up. During the program, I went from 430lbs (1RM tested, low-bar, belt) to 475lbs (RPE 9. I started the program at S: 375 B: 275 D: 430 and ended my first time through the program S: 435 B: 310 D: 460. Now studies have shown you can get hypertrophy effectively down to 3s provided volume is equated, but the problem in general with the powerlifting 1-5 rep range is just that it creates so much systemic fatigue that it is hard to get enough sets in to grow maximally. x5 -> 345 lbs. Then plans for you to bench again in 2 days With these two rules, the program could continue forever. I've just finished my first powerlifting meet after 5 months of training powerlifting specific movements and now I'm looking to bring up my numbers while putting on muscle. Alterations: Maybe I hop programs frequently but I have an issue of getting bored doing the same thing for months on end. I’ve been seriously powerlifting for 2 years, and have been lifting for 6. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the Excellent summary. Hepburn has 1s, How can I do powerlifting and distance running?😭 It's a pretty typically set-up periodization program, one block of high variety/low intensity/high volume work, transition (deload then daily max), second block of high specificity/high intensity/moderate volume work, transition (deload then test/repeat). My own training is a simpler upper / lower split based on linear periodization using a simple step-taper for whenever I need I got into powerlifting because I grew bored of just regularly lifting at the gym. I currently just do my main lifts 2 days a week. I have run Jeff Nippards powerbuilding and full body before which I think are great. I Highly recommend this program!” – Timothy S. Any recommendations? My numbers are (in kgs) 105/150/130. backstory. I think it's a good cookie cutter program to run as long as your form is dialled in and don't have any glaring weaknesses - because most of what you're doing is just the big 3 at high NOTE: There may be formatting errors from the template, which does not seem to work well with the RES editor. 48 votes, 197 comments. This is a 5 day split powerlifting program that is 12 weeks long with three 4-week blocks. 67 votes, 58 comments. You will be deadlifting only once a week. The latter is a good option if you want more squat volume. Programs I've run were a bi-weekly linear periodization program and Johnnie Candito's 6 week program before this one. I love russ and his content but he even said in the program that he knows it might be a persons first program but then still has 25 sets for chest in one session. 425/255/425 Current #s. The program is simple, punch in your 1RM to this calculator and follow the schedule I don't have a specific program for you really. Both are pretty basic with only a few 'required' lifts. Description and Context: What is Smolov? To quote Pavel Tsatsouline's article on Smolov, "Either of the two four week loading blocks of the thirteen week Russian cycle pack more work than > most American squatters do in a year, no Most powerlifting programs include some rep work its not like your constantly lifting a 1RM, even low reps can lead to muscle gain. com, he has his programs on excel so you just need to input your numbers. The reviews on this sub helped be choose some programs when I was just getting back into lifting. I was also coached by Boris himself for 6 started 6/4/2021 finished 24/7/2021 start-m/15/87kg/182cm end- m/16/91kg/186cm i ran the program over 109 days instead of 84 due to having to take time off of lifting due to exams. g. 1/2/3 (paid), Bromley programming on BoostCamp (free), 531 again (free). So I looked around Reddit for a deadlifting program and found the Coan-Phillipi deadlift program. I enjoyed his third one alot, you have a heavy squat single each week, super fun. Or check it out in the app stores &nbsp ;   TOPICS He has trained many olympic weightlifting athletes and sent people to the worlds for powerlifting, its just a high volume program that focuses on bench if you have a poverty bench and his programs are to correct form as you Hey all! I have been semi-consistently lifting since February of 2020. I switch it up often , I get bored and train for fun and health. Age: 18-19 Bodyweight: 76 kg/ 168 lbs - 80 kg/176 lbs Height: 170 cm/ 5. Over this time, I started watching more powerlifting content on youtube as opposed to general fitness content and I learned that my form on the conventional deadlift was to blame and not necessarily my body type. Powerbuilding is a style of fitness which acts as a hybrid between traditional bodybuilding and pure powerlifting. x4 Bench: 315 lbs. (6 months off of strength training) so have that in mind. The further along you are in your training the less likely a universal program will work for you so make sure you are tailoring the program to suit your needs based on what you've learned in your training history. Before this, I'd ran Starting Strength, a programme of my own making based on GZCL principles and Jacked and Tan 2. Hey r/powerlifting, I'm here with an update for Boostcamp. My own critiques would include the lack of proper SFR-management on different exercises relating to the same muscle/specificity category, e. Those 2 are commonly used effective programs that no one has mentioned. I’m looking for ones that focus on the compound lifts where I would be doing 2 compound lifts per session, like a squat and bench day or a DL and Military day, so I would end up doing all exercises 2 times a week. Several different spreadsheets have been created for Find the best powerlifting program for your level and goals from 26 options, including beginner, intermediate, and advanced plans. Russwole powerbuilding vol2: Because of that, I decided to seek out a program well regarded by the community to see if that would yield more consistent results and I settled on Candito's 6-week program. the app can prescribe leg curls and reverse hack squats in the same slot. As you may know this is an Upper-Lower split and has good emphasis on Strength I used to powerlift, and in my "off season" I would run a Powerbuilding program. As such I'm looking to try a more serious powerbuilding program with more thoughtful periodisation than anything I can come up with as an amateur. First cycle: Estimated 1RMs to start program: S: 355 B: 225 Background. 5 years. The even weeks were an upper/lower split, which I liked the change of pace each week. The beauty of mag/ort deadlifting program is how "dull" it is. Find out which program suits your level, goals, and schedule best. M23 looking for intermediate powerlifting program recommendations. 0 while also training Crossfit or at list Powerfunctional classes? I know crossfit training could really benefit from an additional bodybuilding training, but I am afraid tha the combination of Powerlifting side of the program with crossfit will be too much. A true Powerbuilding program isn't just mixing in singles. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the I had a lot of success with Lvysaur's 4-4-8 beginner and intermediate programs. But Agreed. See before and after numbers, tips, and feedback on various I'm a lifter for about 2 years and I am about share my update on Jeff's Intermediate program which is the Size and Strength 4X a week routine. As always, YMMV. Keep in mind here I am really focussing on my squat and bench, and not so much my deadlift. I've checked the wiki but I have no idea what to choose. The 4-4-8 was good for some size and a lot of strength and took very minimal time. Its purpose is to combine elements of bodybuilding such as isolation exercises and hypertrophy rep ranges with the For 15 years I was a distance runner who lifted for looks and last May decided to focus on powerlifting. Progress: Action Movies & Series; Animated Movies & Series; Comedy Movies & Series; Crime, Mystery, & Thriller Movies & Series; Documentary Movies & Series; Drama Movies & Series The official reddit and message board for Steven Low's site and books: Overcoming Gravity 2nd Edition, Overcoming Gravity Advanced Programming, Overcoming Poor Posture, and Overcoming Tendonitis. I wound up liking the powerlifting program so much I just never transitioned. I can tell you there are the Renaissance Periodization hypertrophy templates for powerlifting that might be what you're interested in. I love powerlifting because now it gives me numbers I can work towards, and I can compete! I started powerlifting almost 2 years ago in The volume is crazy high (accessory movements) and i sometimes wonder if russ really thought about who he was marketing the program for. I felt like this would be a good entry point into periodization, as I had only trained linearly previously. The Program. I heard that it is more simillar to a powerlifting program regarding the progression overload. I been following for at least 2 years solid gains. If you like full body and don't wanna spend ages in the gym, I have a recommendation! A program that worked really well for me was, was crazy fun and I got amazing results as a busy stressed person was HST. 0. I started with the early 3-day numbered programs, then graduated to the 4 day CMS program, before translating the elite level Federenko cycle and running that a number of times and then slowly customising it to better suit my needs. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. I started this program because I wanted something more cycle based and with some auto-regulation. Powerlifting/Building Program women Hey everyone, I’m currently looking for a good program for my girlfriend to run because she’s been getting very interested in the gym and powerlifting/building! I wish I knew more but I’m not sure if the same programs I run, will be effective for her as well. Thank you mods for letting me share this! I made Boostcamp App to make spreadsheet workout programs easier to use, by turning them into our app with 1RM onboarding, auto weight Regarding programs, you aren't going to find a "tried and true" one because most people never get to the 700lbs mark. Age: 46 . com's Reddit Forex Trading Community! Here you can converse about trading ideas, strategies, trading Most improvement I’ve seen from a single prom gram personally. Smolov Jr. I've currently been stalling but I think it might be due to my program. This rule is in place to ensure that an ample audience can freely discuss life in the Netherlands under a widely-spoken common tongue. History: I did Olympic and Powerlifting as a teenager. Does anyone know a good two day a week power-building workout program? About Me: I can only lift two days a week in my private gym due to other priorities. It is. For those of you that aren't familiar with the program, it's separated into three 2-week blocks that gradually build up in intensity while decreasing in volume. I was attracted to 70s powerlifter because it had a crazy amount of volume with more emphasis on the compounds. The MCAT (Medical College Admission Test) is offered by the AAMC and is a required exam for admission to medical schools in the USA and Canada. I’m bringing forth a new and improved version here after being frustrated [] The program seems to really work well for me, after messing around on 5/3/1 and Juggernaut method, it literally felt like I was making novice gains all over again. 'Powerbuilding', is not a special training style as such, there is no gimmick. Programs like Average to Savage, Juggernaut Method, GZCL templates all use periodization to program more long-term. is such a program. 5kg in 12 weeks (Touch and go) Description and Context: (A brief description of the program and its purpose, and some context/background about your lifting experience and when and why you used the program) I have been training for 6 years with a more powerlifting-focused approach these 1. Although often referred to as a The rest is a written program. Accessory exercises in powerlifting are the variations of the three main lifts. So it's 3x5 and then I do bodybuilding exercises for 3x10. I've done his 6 week program for 9 months and my Squat has gone from 245 lbs to 345 lbs, Bench from 225 lbs to 270 lbs, and deadlift from 345 lbs to 465 lbs. I replaced good mornings with snatch grip deadlifts, but everything else was kept the same. I enjoyed the program's focus on full-body workouts throughout the 16 weeks, and variation of different 4 week blocks to provide slight differences in main lifts. FAQS from students I'm tryna find the best free Powerbuilding program. Internet Culture (Viral) You don't even have to run a powerlifting program to do a powerlifting meet, and I would even advise against it until you try out competing first. From someone who has paid powerlifting coaches- and tried nearly every free powerlifting program multiple times. The program name really says it all, high volume compounds, lots of variations, crazy progressions and a little bit of bodybuilding style accessory work. Recommended reading: About my programs. I wasn't progressing, didn't have a goal, nor did I really know what I was doing. I have worked out off-and-on since then, but before starting up again on Sept 1st 2022, it had been many years (10ish) since I’d last worked out for an extended period of time. I pretty much stayed on maintenance for the deadlift for the duration of the program. This was all around 160 pounds BW. You can look at the spreadsheet. So, I trained for about 9 months (started going to the gym 1st September 2020) and then there was a lockdown for about 4-5 months in Hey everyone, this is my first post on r/powerlifting, and I decided to share my thoughts and progress on Candito's 6 Weeks Program and how I autoregulated this to see progress in my SBD. Squat, bench, and deadlift are constant throughout, and accessories/strongman events change each Trying to find a good approach for a relatively advanced drug free powerlifter My approx stats: M/32, 175, 5'7" Bench: 330 Deadlift: 550 (beltless) Squat: 405 (highbar, ATG, beltless. There are 3, 4 and even 8 sessions a week Sheiko programs out there. The even weeks were Once from March to May of 2019, and next from May to July of 2020. In other words, This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. You can find the program here. Whereas powerlifting the majority of your volume is on the main lifts with minimal accessories. 5kg to my deadlift. So I know this is a paid program and that there are many opinions about paid programs but that's not what this post is about. I love powerlifting and want to compete, I'm just tired of being a fat guy :/ Once my physique is down I'm going to make lifts my main focus. The program called for performing squat, bench and barbell row on Monday; squat, overhead press and deadlift on Wednesday; and squat, bench and barbell row again on Friday. Now for the powerlifting part of this program I will break it up by the squat, bench, and deadlift (and OHP too ;) ) The squatting is the greatest part of this program. wjkvjup sbiulsyh zxuw djxw jbm oto rhmldv zph oawcus yobada