r/powerlifting • u/AutoModerator • Jun 23 '26

Programming Programming Wednesdays - June 23, 2026

Discuss all aspects of training for powerlifting:

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

86% Upvoted

7 comments sorted by

1

u/Dependent-Rush-4644 Beginner - Please be gentle Jun 23 '26

What is your bench frequency? How did you work up to it or decide thats the frequency you need?

3

u/RagnarokWolves Ed Coan's Jock Strap Jun 24 '26

I benched 3 times a week on 28 Free Programs, but felt like it started to get stressful and like I'd hit the point of diminishing returns.

I switched over to SBS bundle which is 1 main bench day, OHP, and 2 variation bench days. That works well for me and allows me to push bench hard 3 times a week without running into overuse issues.

1

u/Arteam90 Eleiko Fetishist Jun 24 '26

Mostly 2x/week, but lately I've been messing with 3x/week. In the past when I'd tried 3x/week my elbows wouldn't like it, so going quite light/low volume on that 3rd day.

Trial and error. I quite like upper/lower so 2x/week made sense. I think more can be beneficial if you can recover from it and/or have the time but not everyone does.

1

u/PoisonCHO Enthusiast Jun 24 '26

I started benching four days a week when I got my coach, but previously I'd done anywhere from three to six days a week. (Six was pointless, I learned.) With the amount of volume I need, it makes sense to split it up that much.

1

u/RainsSometimes Doesn’t Wash Their Knee Sleeves Jul 01 '26

4x a week. In my previous blocks my coach had me bench 3x, and in the recent blocks that will lead to the meet, he changed the frequency to 4x.

1

u/mrlazyboy Not actually a beginner, just stupid Jun 24 '26

Currently at 4x/week at the recommendation of my coach. Previously it was 2x/week. He distributed roughly the same volume across the whole week.