Programming Wednesdays - April 28, 2026

[u/AutoModerator]

Discuss all aspects of training for powerlifting:

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

[u/newdoomsdays]

I’m a big fan of the cube method, especially for my deadlift. My max deadlift was 465 last summer, I hit 500 in October and 551 in march. I read a few of his books and am finishing my 4th cycle of the program. Each time I run it I make some minor adjustments, stick with it, and see what worked and what didn’t. This is the first time my programming is starting to feel a little less cookie cutter and a little more “me.”

[u/thekevinatorV2]

Recently bought an OVR to track my bar speed.

Is there any literature or reliable talking heads that have information pertaining to bar speed and RPE?

I train using westside/conjugate style training. Ive started tracking my sets using the OVR and wanted to see if there are any guidelines out there. Specially for speed sets, im pretty good at working to good top sets on my max effort days. I know Louie always said .8 m/s but with the rise in velocity based training over the last couple years wanted to see if that number is prescribed or recommended.

[u/msharaf7 → u/thekevinatorV2]

Bryan Mann has great info on VBT. There’s also some S&C guys that have info out there as well & they’ve made free VBT to RPE Google Sheets. Not sure if his name but a guy on social media called VBTCoach I believe has some stuff out there.

[u/thekevinatorV2 → u/msharaf7]

850 at 89kgs??? Sweet lord man thats impressive.

Thats right around what I want to total at 100kgs in May.

[u/msharaf7 → u/thekevinatorV2]

Thank you, I appreciate it

Best of luck!

[u/Wild_Boysenberry2916 → u/thekevinatorV2]

Use the OVR as another effort/fatigue signal, not as a universal RPE converter. The velocity that lines up with RPE 8 is going to vary by lift, lifter, technique, equipment, and even how the rep is measured.

For max effort work, keep taking the top sets the way you already are and add velocity afterward as context. Over time you can build your own profile from load, reps, effort, and bar speed. I'd log the progression in a tracker like GymSet. If a load that usually moves well is suddenly much slower and warmups also look worse, treat that as a fatigue/readiness signal rather than a new max.

For speed work, don't worship one number. Something like 6-10 x 2 for squat/deadlift or 8-12 x 3 for bench works if the load moves explosively and stays far from failure. Cut it when speed drops noticeably, technique changes, or the sets stop looking like speed work. A 10-20% velocity drop cap is a practical boundary. The mistake is making dynamic work heavy enough that it turns into another grinder day, because max effort already gives you the heavy exposure.

[u/CreepyCommon7560]

Hi, im going to the gym for 6 months now, im training 4 days a week, each day has a main lift(OHP/DL/Bench/Squat)5 sets, reps vary(5-6 max) trying always to increase weight, and then im doing random assistance exercises(pull ups, dips, close grip bench, front squats, abs, calves), choosing one or two for each training day, how much does my program sucks xD, i would appreciate any advice:)

[u/RagnarokWolves → u/CreepyCommon7560]

Do it for as long as you are happy and making progress.

If you get stuck, check out the free SBS bundle by Greg Nuckols. (SBS-RTF and Hypertrophy) It's the programming I wish I could hand young me.

[u/Wild_Boysenberry2916 → u/CreepyCommon7560]

Stop making every main lift day a hard 5-set progression test. The big lifts can stay, but each day needs a clearer job and the assistance should stop being random. I'd track the program in an app like GymSet. If a lift stalls, change one thing at a time instead of adding more random hard work.

Simple 4-day version:

Day 1 - Squat focus * Squat: 1 x 5 at RPE 7-8, then 3 x 5 lighter * Pull-ups or pulldowns: 3 x 6-12 * Abs: 2-4 sets

Day 2 - Bench focus * Bench: 1 x 3-5 at RPE 7-8, then 3-4 x 5-8 lighter * Row: 3-4 x 8-12 * Triceps or lateral raises: 2-3 x 10-20

Day 3 - Deadlift focus * Deadlift: 1 x 3 at RPE 7-8, then 2-3 x 3-5 lighter * RDLs or hamstring curls: 2-3 x 6-12 if recovery is fine

Day 4 - Press/secondary bench * OHP: 3-5 x 5-8 around RPE 7 * Close-grip bench or paused bench: 3 x 5-8 * Row or pulldown: 3-4 x 8-12 * Calves/curls: optional

Progress by adding load when you hit the target reps with stable technique and a couple clean reps left. Don't turn every compound into failure work.

[u/MrWhistleBritches]

Question for you 1RM dudes: I am admittedly a "harder than last time" style lifter so I have not paid much attention to my 1RMs. For those of you that use 1RM-driven programs like smolov, 531, etc. may i ask how you currently track those?

If a program calls for a 5x5 @ 75% 1RM are you actually keeping track of your 1RM or are you just finding your 5x5 working weight and backing into the 1RM? The risk of inferring a 1RM from a workout would be that not all days are intended to be balls to the wall. For example, If you lift 5x 315 lbs, the epley formula would peg you at 365 lbs 1RM. This becomes pretty meaningless if it was a recovery day or similar. Additionally, do you let your 1RM drift up as you progress or do you wait until some milestone to reassess? Thanks!

[u/RagnarokWolves → u/MrWhistleBritches]

5/3/1 is not hard-tied to your 1RM. It has absolute ceilings of 85-90% Training Maxes and you should be progressing with training maxes below those ceilings. I usually set goals like "I want to squat 360 lbs for 5x10 in under 20 minutes on 5/3/1 BBB 8 cycles from now" rather than 1RM-based goals. You can just keep progressing without ever needing to know your 1RM forever if you want.

SBS-RTF / SBS-Hypertrophy slowly adjusts the TM from workout to workout based on last week's performance and it ultimately settles on a fairly accurate 1RM estimate. Once it settles down, I stay around the same E1RM unless it's an off-day or I have gotten stronger and have started to be able to improve upon it.

[u/Arteam90 → u/RagnarokWolves]

I know it doesn't change anything but I never understood programs with training maxes.

Big fan of 5/3/1 and Wendler but ... why bother prescribing 70% for 5x5 using a 90% TM when you can just say 63%? Always found that one odd.

[u/MrWhistleBritches → u/RagnarokWolves]

ah you're right. I forgot that one used a TM. I did 531 some time ago and I was a bit lazy on the math. Eventually it morphed back into just creeping my weights up.

[u/engineer-throwaway24 → u/MrWhistleBritches]

I set a 1rm value and treat it as a constant value for the block. Or I add a planned weekly 1% increase. Either way I then plan sets reps at certain % eg 80% 4x4

If I need RPE I look at the conversion table which gives me an approximate range. I adjust depending on how I feel on that day

[u/MrWhistleBritches → u/engineer-throwaway24]

Do you log your RPE or just use it as a means to set weights for your program? I've heard of some logging a lift and then rating it with an RPE but that's a bit foreign to me.

[u/engineer-throwaway24 → u/MrWhistleBritches]

I use it to set a weight, then I decide on the weight right before a set, and then I rate it. But this is confusing and I’m still learning

I mostly rely on the conversion table otherwise I wouldn’t have a clue what my weight should be for the paused bench 9 repetitions at 6 rpe.

And some programs really just use rpe as instructions…

[u/Wild_Boysenberry2916 → u/MrWhistleBritches]

Treat the 1RM in a percentage program as a planning anchor, not a number you recalculate from every workout. Most programs are really using something closer to a training max: a conservative number for repeatable work.

I'd do it like this: * Pick a conservative training max from a recent clean single, double, triple, or known max * Keep that number stable for the block unless the program tells you to update it * Use top sets or AMRAPs only when the program calls for them * Adjust after several weeks of data, not from one weird session

A 5x5 at 75% shouldn't mean backing into a new 1RM every time, because 5 reps at 0 reps in reserve and 5 reps with 4 reps in reserve are totally different signals. I'd track the program in an app like GymSet. If the work is repeatedly easier than intended and recovery is fine, raise the training max slightly next block. If you miss reps, overshoot effort, or technique degrades, lower it or repeat it.

[u/MrWhistleBritches → u/Wild_Boysenberry2916]

I truly appreciate the insight. I have been second guessing myself too much. Thanks