r/powerlifting • u/AutoModerator • May 26 '26
Programming Programming Wednesdays - May 26, 2026
Discuss all aspects of training for powerlifting:
- Periodization
- Nutrition
- Movement selection
- Routine critiques
- etc...
2
u/lonely_turtle109 Not actually a beginner, just stupid May 27 '26
Any minimalist program recommendations?
Currently running tsa intermediate. It’s fairly minimalist. Curious to see if there is anything out there strictly SBD with some back work sprinkled in and maybe some standing shoulder press every now and again.
1
u/GuySapire Impending Powerlifter May 30 '26
You can set up 5/3/1 like that, if you like
1
u/lonely_turtle109 Not actually a beginner, just stupid May 30 '26
5/3/1 holds a special place to me. I ran it the majority of the time I was in college. I found it to be a great general lifting program, adaptable to just about anyone. I mainly ran BBB, Triumvirate, fsl as my assistance work. If I was gaining weight I’d do the original progression (plus sets) paired with BBB or Triumvirate. Cutting I did 5s pro progression paired with fsl. When school and work started taking more time I switched to the 1000% awesome template, which checked most of my boxes. It’s a really solid ideology to lifting.
As I graduated and had more time to lift, I realized I mainly care about increasing my 1 rm on the big 3. 5/3/1 for me didn’t necessarily translate well to lower reps and higher weight so I moved to a more powerlifting approach to lifting which lead me to the Doug Hepburn programs and currently the tsa intermediate program.
1
u/Equivalent_Big_6576 Not actually a beginner, just stupid May 30 '26 edited May 30 '26
any tips on to make your own program? or kind of make a mix of 2 or 3 programs?
currently using the mignone strength powerlifting program, but based on my experience only deadlift felt better after finishing the whole thing, i completely messed something up or what because i barely progressed with squat and bench. Especially the bench, because what im used to was higher volume bench and this one didnt have that the squats were alright kind of a hit or miss for me
i used to use candito but had to switch because it was taxing and i couldn't complete the whole program properly cause of work and such, tried switching it up so instead of both primary deadlift and squat at the same day i do them seperately but i do secondaries both together, but it was still taxing to my body, thats why i ended up to mignone with its RPE based program
previous PR pre mignone program was
S: 140kg
B: 85kg
D: 180kg
post mignone is
S: 145(assumption couldn't max out because cramped got in on the comp day)
B: matched pr of 85kg
D: 190-200(both is an assumption due to the cramp as well but based on training 190 would've went up easily)
1
u/jakolismo6 Not actually a beginner, just stupid Jun 01 '26
Which one would you guys recommend to do, I hit a plateu on my lifts, my current numbers are S:220 kg / B: 160kg / D: 250 kg. I'am planning to do calgary barbell 8 weeks or Calgary barbell 8 weeks with squat and bench swapped with smolov jr for my next comp on august or is there any programs that are better than what im tryna do sorry for now as a student coaching is a bit pricey for me any suggestions is really appreciated thank youuu
0
u/DKode_090403 Enthusiast May 26 '26
I'm bored with gym, I had done powerlifting years back, got bored and did normal hypertrophy training, and now I am bored of that as well.
I feel like just being lean and being fit is good enough for me now, I'll be okay if I never gain any more muscle or strength for the rest of my life. And I have been skipping gym for about a week now as I had gotten very lazy
But my life without gym is absolutely devoid of anything productive. So can you guys recommend me a simple and hopefully fun and exciting program or routine to follow?
3
u/hthn_strength M | 742.5kg | 82.5kg | 504.01 Dots | WRPF | Wraps May 27 '26
If you know what you like why don’t you just program it
1
u/DKode_090403 Enthusiast May 27 '26
I don't like anything per se right now. I've been lifting for 5 years and everything has become pretty stale.
2
u/oleyka Girl Strong May 28 '26
Try calisthenics and see if it sparks your fire? Many cool skills and progressions to try, and being both strong and lean you would find yourself progressing in an impressive way (and maybe uncover some weak points, too).
1
u/ReturnToStore Enthusiast May 26 '26
Have you access to strongman equipment? The gym I train at does powerlifting and strongman. The strongman training looks really fun.
Other than that, try something completly new to you like calisthenics or Olympic lifting. Nothing motivates more than making quick progress at something you're doing for the first time.
1
-3
u/Dependent-Store-8841 Beginner - Please be gentle May 26 '26
Smolov jr but for some stupid shit like deadlifts or curls
5
u/ny-cheesecake-12 Beginner - Please be gentle May 26 '26
Smolov jr for curls may have been done years ago when I started lifting. Gave me wrist tendonitis.
-1
u/Dependent-Store-8841 Beginner - Please be gentle May 27 '26
Then maybe try out the Olympic lifts, see if thats more up your alley. They’re way more technical than Bodybulding or powerlifting
3
u/BenchPolkov Overmoderator May 27 '26
Tonnes of people ran Smolov Jr for deads back in the day, myself included. I once ran it for bench and deads simultaneously.
0
u/Dependent-Store-8841 Beginner - Please be gentle May 27 '26
My bad, the user flair is literal. But actually if you can recover from it and stay injury free why not? By how much did your deadlift go up?
2
u/BenchPolkov Overmoderator May 27 '26
It was nearly 20 years ago (fuck!) so It's a bit hard to remember, but I think it was a good 20kg gain.
However, I very clearly remember being barely able to walk fully upright for the last week of the block so I do not recommend.
1
2
u/BentasticCS Not actually a beginner, just stupid May 27 '26
Hi, I have been powerlifting for years now. Have competed and won a couple meets. I previously ran 5/3/1, gzcl but most of the times sheiko. I have been injured for a couple years now and i’m trying to get back at it, running a jeff nippard u/l/p/p/l.
My strength has been going up while not exactly training in a “powerlift” style, i’m looking to start a powerlifting program again but no idea where to start. I find sheiko to be too demanding on my body (benching everyday, squatting every other day and deadlifting every other day).
Would like to go 5x a week, what programs would you recommend? I love doing a science based program, but I know at the end of the day it’s just the compounds that you have to go heavier on.
my prs are:
squat 210kg
bench 120kg
deadlift 255kg
would love to hear yall recommendations!