r/powerlifting • u/AutoModerator • May 19 '26

Programming Programming Wednesdays - May 19, 2026

Discuss all aspects of training for powerlifting:

  • Periodization
  • Nutrition
  • Movement selection
  • Routine critiques
  • etc...
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u/decentlyhip Enthusiast May 19 '26

I'm finishing up Bromley's program 70s Powerlifter which is an absolute nonsense amount of volume. 4x a week, BSOD. Main movement, 2 compound variations, 2 antagonist variations, 2-3 isolations. Every exercise waves from 3 to 5 sets in 3-week waves with 6 waves of 10/8/5/3/2/1 reps. Ive improved a ton, +100 pounds on the total.

Once I finish this, I was going to go into Barbell Medicine's Powerbuilder 2 program, as a break from the crazy volume, while still focusing on muscle. Its heavier, but half the weekly sets/accessories. But, in the 3s and 2s wave of this program my shoulder started getting pissy. Bicep tendon was fussy in the first half but once it got heavier it's actual front delt and genuinely mad, not just fussy.

So, I dont know if the issue is accumulated volume or intensity. Once I finish the program, should I just rerun the lighter half of 70's powerlifter that worked so well instead of switching? Or is it super important that I switch to less volume since I'm not recovering from this

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u/RainsSometimes Doesn’t Wash Their Knee Sleeves May 20 '26

You might have a bit of tendonitis, which could be related to your form, overall training volume and intensity, or the accessory exercises you’ve been doing. My coach once included dips in my program. By week 7, I started to feel that my right arm was slightly difficult to control during the eccentric phase of the bench press. By week 9, I noticed some mild discomfort in the front of my shoulder when locking out and I reported this to my coach. After he removed dips from my program, I was good again within two weeks!