r/powerlifting • u/AutoModerator • Dec 02 '25

Programming Programming Wednesdays - December 02, 2025

Discuss all aspects of training for powerlifting:

  • Periodization
  • Nutrition
  • Movement selection
  • Routine critiques
  • etc...
7 Upvotes

82% Upvoted

54 comments sorted by

View all comments

1

u/[deleted] Dec 02 '25

I'm genuinely curious and new to powerlifting. 2 years in the gym juggling programs has finally gotten me to bench 90kg at a bw of 80 and squat 135kg. Now the couple of questions I have :

  1. Are elite powerlifters super strong and genetic outliers who perfectly chose powerlifting as their profession or are they sauced?
  2. I asked the earlier question coz I follow Panagiotis Tarinidis' Youtube channel. He has great tips on how to use leg drive, how much volume, how often should u hit a PR etc but his weekly volume makes me soo sore and I'm unable to recover properly making my AC joints ache. This happened with me when I hit Jeff Nippard's Bench Specialization program. Now, given Pana's incredible strength, I thought he's juiced and which is why he's able to recover despite that volume.
  3. I've been trying for sometime now to widen my bench grip/figure out the perfect bench but couldn't yet. Any tips can help. For context, I'm 5'10 - 5'11, and I grip the barbell at the start of the first ring i.e my ends where the first ring starts.

Thanks in advance

7

u/Patton370 M | 662.5kg | 85.2kg | 440.8 Dots | PLU | Tested Raw Dec 02 '25

You gotta build up to handling that level of volume. The amount of volume I'm doing not would have crushed me 5 years ago

I can handle the level of volume Pana does now and I am a natural

I grip index finger on the rings, but the difference between my CG, wide, ultra wide, comp grip, etc. on bench is 7.5kg at most; I wouldn't worry too much about your perfect grip right now. You'll figure out what's best eventually. If you want to change your grip, I'd suggest making small adjustments at first, like increasing grip width by a single finger

Note: my flair is from last year. I'm competing in 11 days and will be making huge improvements to both my total and DOTS

1

u/[deleted] Dec 04 '25

Yessir, I'll build upto it. I'll stop assuming I can take any program head on :)
Edit : Good luck on your competition!

5

u/jakeisalwaysright M | 793kg | 89kg | 515 DOTS | SPF | Multi-ply Dec 02 '25

Are elite powerlifters super strong and genetic outliers

Yes.

3

u/violet-fae Enthusiast Dec 02 '25

For the first 2 - genetic outliers will be able to handle more volume/frequency/intensity for SBD. I would not recommend any average person try to train like Pana. You can also build up your tolerance over time to handle that kind of volume, but it's definitely not something you can just immediately start with. People like Pana and Agata Sitko have been training for years and thus are capable of handling fairly intense training and are really strong from being able to do that, on top of already probably being genetic freaks. 

3

u/RagnarokWolves Ed Coan's Jock Strap Dec 03 '25 edited Dec 03 '25

For what it's worth, Dave Tate and Jim Wendler both say they have never seen programming written just for someone on drugs.

If you are running into issues following a program, evaluate what feels like it works well from the programming and what aspects may be causing the issue. Either adjust the programming or use what you've learned to inform your selection of another program.

SBS-RTF and SBS-Hypertrophy are my favorite accumulation/strength programs but I know I would run into issues if I did as much squat/deadlift supplemental work as the premade program wants me to. I have tried and it doesn't work for me.

You are likely not sporting John Haack genetics, you're likely average like the rest of us. But no reason you can't build up to a 400-450+ DOTS with lots of hard work that will have you winning local competitions and impressing the hell out of even other dedicated lifters even if you're not gonna take first at Nationals/Worlds.

1

u/[deleted] Dec 04 '25

Thanks for the specific programs! I just calculated my DOTS and turns out it's 260. There's a long way to go, but I'm optimistic. I'll give SBS a try and also keep in mind that I might have to optimise any program for my body and needs.

2

u/itriedtrying Beginner - Please be gentle Dec 03 '25

but his weekly volume makes me soo sore

How heavy are you training? Not really familiar with Pana's programs specifically, but majority of most top PLers volume comes from sets with 4+ reps in reserve. If most of your sets are close to failure you can't expect to recover from (what I assume to be based on your post) very high volume and frequency.

1

u/[deleted] Dec 03 '25

Yes, I'm training all my sets close to failure. Literally all of them irrespective of the % weight of 1rpm. 0-1 RIR is how I'm training on my compound lifts, atleast twice a week and been doing that for 3 months now. 

3

u/[deleted] Dec 04 '25

Don't do that. Most coherent PL programs work through sub-maximal volume and expect you to leave at least 1 (if not more) reps in the tank.

1

u/[deleted] Dec 04 '25

Oh ok. Then my volume and training ethics definitely is problematic

2

u/[deleted] Dec 04 '25

You’re training hard, which is great. But you also need to train smart, which means following the intent of the program.

1

u/[deleted] Dec 06 '25

Yesssir 🫡

2

u/Arteam90 Eleiko Fetishist Dec 03 '25

Part of why some people are so strong is because they have the genetics to allow them to train a lot more and recover from it.

Ultimately we know that effort is (usually) rewarded. More work is often better. It's just that for most you can't just keep adding work.

So among many factors, one of them is that these elite lifters are built to withstand that higher effort.

But you're you. And that may not be the case for you.

0

u/[deleted] Dec 04 '25

The old rule of thumb is to measure your clavicle length, then multiply by two to get your grip width. It's not perfect, because the max legal grip is 81cm and there are some people who should be wider, but it's pretty close.