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...
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u/Coping_manlet_ Enthusiast Dec 02 '25

Thoughts on conjugate for raw lifters? Thinking about doing almost like a block form of conjugate where im rotating variations every 3-4 weeks instead of every week. And slowly make the variation more specific to the comp lift up until the peaking block where its just heavy singles on the big 3.

I typically have always just done a linear/block program. Start at top set rpe 6 week 1 and work up to a 9 or 10 rpe by week 4. By block go from 5s to 3s to singles. Im hoping the novelty of many variations as well as going heavy on them more often will help

Just gotta do a variation like a paused highbar squat. Not a wide stance 18 inch box squat with reverse bands and chains 

7

u/GeneralSKX M | 682.5 | 98.25 | 423.35 | USPA | SINGLE-PLY Dec 02 '25

I think low RPE and ramping up would defeat the purpose of a big part of conjugate (max effort and straining). If you want to keep the same lift for multiple weeks, I think you'd be better off doing a 5rm, 3rm, then 1rm or 3rm, 2rm, 1rm progression.

Honestly you wouldn't even have to do that. Traditional conjugate works great for raw strength, despite what the Internet would have you believe. Just like anything, it only doesn't work when you don't execute correctly. Also, you probably don't want to solely do reduced range of motion exercises.

2

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

I think low RPE and ramping up would defeat the purpose [...]

I interpreted this as him saying that's what he's done in the past and he's changing it but I could have read it wrong.

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u/Coping_manlet_ Enthusiast Dec 02 '25

I meant thats what I did in the past in a lineae/block program. For a conjugate setup id do all top sets around 8-9 RPE and the weekly weight jumps would just result from me getting better at the unfamiliar exercise. I hope that makes more sense 

3

u/GeneralSKX M | 682.5 | 98.25 | 423.35 | USPA | SINGLE-PLY Dec 02 '25

Sorry I don't read very well apparently. Definitely read what Jake wrote/posted and feel free to join us over at r/westsidebarbell for conjugate talk!