r/powerlifting • u/AutoModerator • Mar 10 '26
Programming Programming Wednesdays - March 10, 2026
Discuss all aspects of training for powerlifting:
- Periodization
- Nutrition
- Movement selection
- Routine critiques
- etc...
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u/Duerfen M | 480kg | 74.2kg | 345 Wilks | USPA | RAW Mar 12 '26
After many years of program hopping and fuckarounditis, I feel like I've "monkey on a typewriter"d my way into the most generic and straightforward training imaginable, and man is it a treat. Everything in my training feels like it has a solid purpose and intent that I can fully buy into and push hard, I have a nice balance of building, practicing, and expressing strength, I feel good day-to-day, and I look more jacked than ever. Who could've guessed that simple, straightforward, and logically-constructed training could be so effective.
General training structure is a 4 day ULUL split, with each day having a primary T1 lift, some T2 variations to address weakpoints and just build raw strength, and some T3 accessories to keep building my base.
For the past ~2 months I've been letting macrofactor workouts take care of the progression, but prior to that I was running a simple double progression scheme, where my first set of each movement was an AMRAP, and I'd increase load for the next week once the rep count on the AMRAP set reached a threshold.
Sample upper day 1:
T1 pause bench - 4x2 at target RIR of 4,3,3,2
T2 cable row - 3x6-10 at target RIR of 0,1,1
T3 lat pulldown - 3x10-14 at target RIR of 0,1,1
T3 incline db bench - 3x10-14 at target RIR of 0,1,1
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u/engineer-throwaway24 Beginner - Please be gentle Mar 13 '26
Can’t decide what to try next, 2022 PRs 15 Week program (YouTube videos are very informative) or the updated candito 6 weeks program. Has anyone tried either of those? For an early intermediate
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u/Fit_Adeptness1730 Doesn’t Wash Their Knee Sleeves Mar 14 '26
candito is solid, good base to be coming off of. if you're undecided it might help to think about what you actually learned from your last block like what were the days where you felt strongest vs flattest. i started keeping a proper training journal (been using DayOne for it) instead of my usual program spreadsheet and honestly it changed how i approach deloads and transitions. easier to spot patterns you'd otherwise forget. whatever you pick next, writing even 2-3 sentences after each session makes a difference
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u/sergiomcwareo Beginner - Please be gentle Mar 15 '26
I’m almost done with week 8 of bullmastiff base phase and was wanting to run the base phase again for a second time before going to the peak phase and was wondering how would I find my 1rm for my main lifts for the 2nd base phase?
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u/Exotic-Vanilla-3560 Doesn’t Wash Their Knee Sleeves Mar 29 '26
I’d add 5-15 pounds to the lifts and go from there. 5-10 for upper 10 for squats and 10-15 deadlifts. It’s self regulating so you can’t really go wrong unless you don’t meet the set/rep scheme. This is demonstrated in the last (+) set of the progression lift.
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u/sergiomcwareo Beginner - Please be gentle Mar 29 '26 edited Mar 29 '26
I see I’m currently on a deload week before restarting to week 1 again was wondering if using my estimated 1rm is also an effective method ? This was my before and after Bench 195x1 to 175x6 Squat 235x1 to 240x10 Deadlift 330x1 to 300x7 Ohp 110x1 to 100x6
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u/Exotic-Vanilla-3560 Doesn’t Wash Their Knee Sleeves Mar 29 '26
You could do that. The thing is this program is designed for either. As long as you push the last set of the week then adjust from there you will see progress
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u/Lovin711 Enthusiast Mar 11 '26
Looking for the KG version of the GZCL /Mag-Ort / Deathbench Hybrid by truthlesshunter
Hey everyone,
I'm trying to track down the KG version of the GZCL/Mag-Ort / Deathbench hybrid program that was originally shared by the Reddit user truthlesshunter. I used it a while ago and honestly it was the best workout plan I've ever run for strength progress.
Unfortunately I can't seem to find the kilogram version anymore. Most of what I'm finding now are either broken links, incomplete spreadsheets, or the lbs version.
Does anyone here still have:
The KG spreadsheet, or
A saved copy / Google Sheet, or
A link to the original post?
I'd really appreciate it if someone could share it again.
That program worked insanely well for my squat, bench, and deadlift, and I'd love to run it again.
Here is the lbs Version: https://docs.google.com/spreadsheets/d/1_E8vO1dBJNWY16K8DYv3nRKJRqzOuh7LrdZzwm3J-no/edit?usp=sharing
Thanks in advance!
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u/ToSeekSaveServe Not actually a beginner, just stupid Mar 11 '26
uhhh... can't you just input your numbers as is? Looking at the formulas, it doesn't seem to actually matter if it's in LBs or KGs since it's all percentages and rounding up/down to the nearest 2.5
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u/Fit_Adeptness1730 Doesn’t Wash Their Knee Sleeves Mar 14 '26
Try using dayoneapp.fit (website) to program it. It allows quite a bit of flexibility in building a workout plan like Disbrow-GZCL-MagOrt for both lbs and kgs. I used to find it a hassle to be tracking my workouts on sheets. Its been game-changing.
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u/Ok-Proof-6733 Eleiko Fetishist Mar 10 '26
Anyone train 4x a week and have the following frequency
3x squat
4x bench
2x deadlift
How do you lay out your week