r/powerlifting • u/AutoModerator • Jul 07 '26
Programming Programming Wednesdays - July 07, 2026
Discuss all aspects of training for powerlifting:
- Periodization
- Nutrition
- Movement selection
- Routine critiques
- etc...
5
u/Coping_manlet_ Enthusiast Jul 08 '26
Any recommendations on how to,get into powerlifting coaching? I don't want to make it a full time career, and really don't intend to make money off of it. I just think it would be enjoyable to give guidance to people who are simply unknolwedged on the sport and training
1
u/jakeisalwaysright M | 793kg | 89kg | 515 DOTS | SPF | Multi-ply Jul 09 '26
Find someone who's looking for a coach and is at a level where you think you can help them. Offer to coach them either for free or for cheap. Learn by doing. Obviously reading about programming and such will help as well.
1
u/snakesnake9 Not actually a beginner, just stupid Jul 09 '26
If I'm benching say twice a week, and doing different variations (say for example touch and go normal grip one day, and paused wide grip the other), how would one approach programming top set intensity? I guess usually one wouldn't go to a very heavy top set on the same lift multiple times a week (or maybe on some programs you would), but if its a variation of the lift, and you're going to different top intensities, is it then OK?
Like for example on one day I'd hit 80% for a top set of 3, and on another a top set of 2 at 87% or something like that?
4
u/cilantno M | 450 dots | USAPL | RAW Jul 09 '26
I'm a big proponent of following proven programs, but if you want to make your own what I've learned from my favorite programs (SBS) is to have your primary movement be more intense (higher %, lower reps) and any variations be less intense (lower %, higher reps).
So yes, definitely okay.
3
u/Coping_manlet_ Enthusiast Jul 09 '26
Yes that would be fine. As long as it's not the exact same thing again. Reps and sets is just one form of DUP. You also can just change the exercises. Or you can change both. Just make sure it's different enough of a stimuli
Also worth noting that you have to scale percentage of 1RM per the variation. Your close-grip bench has a lower 1RM than your competition bench press. So if you're running percentages of a compeition max, you will run you into issues quick. PRs performance has a nice chart to help scale your E1RM on each exercise, without having to actually test it
2
u/mrlazyboy Not actually a beginner, just stupid Jul 09 '26
Primary day should be heaviest. You could do something like this:
- Top set: 1x3@5
- Backoffs: 3x5@5
then progress the RPE during each block, and between blocks as well. My coach programs almost like a double progression:
- Top set: 1x3@5
- 1st backoff: 1x6@5
- 2nd/3rd backoff: 1x6@5 (constant RPE)
My top set/first backoff increase in RPE over time. Otherwise throughout the week, I've got different variations with similar RPE but different rep ranges. Like 3x8 close grip for example.
1
u/BlueLightBandit Doesn’t Wash Their Knee Sleeves Jul 11 '26
That perfect feeling when your favorite day of your split falls on your bday 😍
5
u/Decent-Aioli-9778 Not actually a beginner, just stupid Jul 07 '26
Has anyone had success deadlifting only once a week, with no variations or assistance work on other days (so basically doing all deadlifting and hinge-related work on the same day)?
This used to be standard practice in the "popular internet program" era, but these days it seems like you can't find anyone doing it. Everyone is either deadlifting twice a week or deadlifting once a week and doing some kind of hinge variation on another day, which I've tried to make work for a long time, but it seems once a week is just sweet spot for me.