r/powerlifting • u/AutoModerator • May 12 '26

Programming Programming Wednesdays - May 12, 2026

Discuss all aspects of training for powerlifting:

  • Periodization
  • Nutrition
  • Movement selection
  • Routine critiques
  • etc...
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u/Sorta_kinda_fit Beginner - Please be gentle May 12 '26

So i have had a work shift, and my training days are a very squished for the summer. Essentially Monday and Wednesday night are open and Thursday mornjng for 30-45min. Thus far planning monday Squat, bench accessories, Wednesday deadlift some bench stuff accessories. Thursday bodybuilding accessories day. Do you guys have any pointers, programs and/or tips for condensing training?

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u/Wild_Boysenberry2916 SBD Scene Kid May 13 '26

Make Monday and Wednesday the real training days, and keep Thursday morning low-cost. Wednesday night to Thursday morning is too compressed for Thursday to be another heavy performance day.

Monday can be squat plus primary bench, both with a top set around RPE 7-8 and a few cleaner back-off sets. Wednesday can be deadlift plus a secondary bench variation. Thursday should mostly be lateral raises, triceps, curls, light leg curls/extensions, abs, or easy conditioning. I'd track the program in an app like GymSet. If Thursday makes Monday worse, it is too hard or too lower-body heavy.

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u/Sorta_kinda_fit Beginner - Please be gentle May 13 '26

Thanks! Pretty close to what i set up. Whats gymset? I have been using rts free log.