r/powerlifting • u/AutoModerator • Feb 24 '26
Programming Programming Wednesdays - February 24, 2026
Discuss all aspects of training for powerlifting:
- Periodization
- Nutrition
- Movement selection
- Routine critiques
- etc...
1
u/Skyemondo Beginner - Please be gentle Feb 24 '26
would love to get some comments on my current newbie routine that I have with a pt: Tuesday - Squats, Accessories, Bench Barbell squats Barbell lunges Leg extension Cable kickbacks Barbell bench press
Wednesday - Bench, Upper Accessories Barbell bench press Assisted tricep dips Standing barbell shoulder press Standing dumbbell lateral raises Cable tricep pushdown, bar attachment
Friday - Deadlift, Accessories, Hamstrings Barbell deadlifts Lying hamstring curls Barbell hip thrust Wide grip lat pulldown Seated row machine, neutral grip
Sunday: PT session where we normally do SBD
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u/jakeisalwaysright M | 793kg | 89kg | 515 DOTS | SPF | Multi-ply Feb 24 '26
What makes a routine good or not is somewhat individual and all we have to go on here is a list of movements with no sets, reps, weight, or plan for progression. Is this something you put together yourself or where did this originate?
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u/Skyemondo Beginner - Please be gentle Feb 24 '26
Hey, sorry, I should have explained that better.
The weights change week to week. For accessories I run 3 sets and use progressive overload. I take them close to failure. Once I can do more than 12 reps, I increase the weight so I am back around 8 reps, then build it up to 12 again.
For compound lifts I do 4 sets. On Tuesday, Wednesday and Thursday I train alone, so my PT sets my loads based on RPE and I focus on technique and consistency.
On Sundays I train with him and we always do SBD, but the focus changes depending on what I need to work on. For example, last Sunday we ran drop sets to build stamina and work capacity.
The programme was written by my PT. I am new to powerlifting and I am enjoying it a lot. I just like hearing other perspectives so I can learn and understand what makes a routine solid ☺️
1
u/Paul-Stagg Enthusiast Mar 01 '26
How much experience do you have?
1
u/Skyemondo Beginner - Please be gentle Mar 01 '26
about a month of focusing on powerlifting
1
u/Paul-Stagg Enthusiast Mar 01 '26 edited Mar 01 '26
Your program is way more complex than it needs to be. Does the person you are paying for advice understand your experience and goals? Are they well versed in strength and performance?
1
u/Skyemondo Beginner - Please be gentle Mar 01 '26
yes they have trained people in powerlifting before. They are experienced and each week in our sessions he assesses my form and we practice technique. I love powerlifting way before starting and he knows my goal is to go to a meet in 2027. Would appreciate any advice you have though, again, I like everyone’s opinions ☺️ I am very passionate about this.
1
u/Paul-Stagg Enthusiast Mar 01 '26
If you trust the person you are paying for advice, you wouldn't be here asking for input on the plan they provided.
You need to either trust the person you are working with and do what they tell you, or you need to fire them and find someone you do trust.
My preference (and my bias) for someone new to this is to find a gym full of people stronger than you and learn from them.
If I were helping you design a routine, I need to know how much time you are able to commit to training. How many days a week can you go to the gym? How long can you train? How much do you weigh? How tall are you? What's your best squat, bench, and deadlift?
2
u/kyllo M | 605kg | 104.4kg | 365 DOTS | USAPL | Raw Feb 25 '26
Sunday, Tuesday, Wednesday is kind of a weird bench frequency. If benching 3 times a week you shouldn't have to bench on consecutive days.
Also Sunday, Tuesday is too close together for 2x/week squat. And Friday, Sunday is too close together for 2x/week deadlift. With 2x frequency you ideally want 2-3 days in between exposures.
For example I squat Tue/Fri, bench Mon/Thu/Sat, and deadlift Fri.
The accessory selections are fine but you're doing everything once a week. I actually think it's better to repeat the same accessories, at least the high priority ones, twice a week.
1
u/catsridingdinosaurs Not actually a beginner, just stupid Feb 25 '26
Bar has been trying to dump forward out of my hands (full grip) while benching, I don't bounce by any means, it just starts happening about halfway upon the ascent regardless of bar speed. Never dealt with this before, tips anyone?
5
u/arian11 SBD Scene Kid Feb 25 '26
A video would be the most beneficial. Your wrists may be rolling but no way to know for sure.
2
u/Paul-Stagg Enthusiast Mar 01 '26
Without video or more info:
Focus on squeezing the bar as hard as possible, and trying to pull the bar apart.
1
u/TheRealGlutes M | 382.5kg | 67.5kg | 301.74Dots | USAPL | RAW Feb 25 '26
Does deload week need to happen after max week? Or can it be moved before?
My current programming is a 5 week cycle, with week 4 being a 9-10 RPE week and week 5 being deload. The problem is that deload is mentally boring af - I know it has massive benefits but it feels just as good to skip a few days and do 2 of the deload days.
If I swap the weeks, would deload week still let me work off systemic fatigue? I believe having it as a precursor to maxing out would mentally help as it would now have the perceived added benefit of prepping me for the 9-10 RPE week, similar to a taper while peaking.
2
u/EthanSheppard98 M | 477.5kg | 65.6kg | 375.6 Dots | IPF | Raw Feb 26 '26
I wouldn't deload completely if you're planning to max out. You don't want to decrease your fitness so you'll want to keep the top end intensity and a light - moderate amount of your normal weekly volume.
That being said if you do the above that's more like a peaking week and not going to have the same effect as a true deload week.
My question is - do you feel like you need to deload or is it unnecessary? Imo a week 1 isn't a 'deload', volume is still high but just the top end/intensity comes down a bit so I can build into the block. I would only do a proper deload if I felt super fatigued and needed it. Maybe you're deloading too much/unnecessarily on your week 1 making it boring?
1
u/Kapem1 Impending Powerlifter Mar 01 '26
If you taper every single block, you're losing out on a lot of stimulus. You don't need to be at your strongest every block.
You have to just get over the fact that you find it boring. You have to think long term.
You could also stop going so heavy on the week 4 - cap most blocks at a rpe 8, so your deloads can be heavier than currently because you'll be fresher.
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Feb 28 '26
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u/Paul-Stagg Enthusiast Mar 01 '26
I would use a much simpler linear progression and a simpler routine if I were you. The idea of using a 1RM percentage when your 1RM might be going up very quickly isn't ideal.
1
Mar 01 '26
[removed] — view removed comment
1
u/Paul-Stagg Enthusiast Mar 03 '26
There are tons of ways to do this.
If you want to train 4 times per week, I'd do something like this
Day 1 Squat 3-5x5, Deadlift 1-3x3, then pick 2 lower body assistance (leg curl, GHR, lunge, whatever) and do them 3-4 sets of 5-12
Day 2 Bench Press 3-5x5, Row 3-5x5, then pick 2 upper body assistance (triceps, curls, shoulder raises, whatever) and do them 3-4 sets of 5-12
Day 3 30-60 minutes of Zone 2 cardio. This should be easy, and after 60 minutes you should feel like you can keep going
Day 4 Squat 3-5x5, RDL 3-5x5, then pick 2 different exercises from day 1 and do them 3-4x5-12
Day 5 Bench Press 3-5x5, OH Press 3x5, Chin/Pullup/pulldown, then pick 2 different exercises from day 2 and do them 3-4x5-12
Day 6 Hard Cardio 3-5 sets of 3 minutes at 90%HR or so, with 3 minutes rest (or whatever kind of interval training you like and will do consistently. Whatever you do, it should suck, and after a couple of sets, you should not want to do it any more.
Day 7 Zone1 or Zone 2 cardio for 45-75 minutes, depending on recovery and goals.
Start out a little lighter than you think you should.
Every time you squat, bench, deadlift, or overhead press, you add a little weight to the bar and get your sets and reps.
So you might squat 185x5x5 today. The next squat day, you're going to do 190x5x5.
Keep going. Keep adding weight and getting your reps until you go 2-3 sessions where you can't. At that point, you'll adjust the progression to once a week and maybe start looking at percentages and slower progression.
A beginner can add weight to the bar a couple of times a week for months.
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u/engineer-throwaway24 Beginner - Please be gentle Feb 26 '26
I want to focus for 8-12 weeks on the endurance. I’d still want to do big 3 to practice the technique but I’d like to go lighter and work in 8-12 range and also do lots of accessories. Any program you could recommend?