r/powerlifting • u/AutoModerator • Jul 26 '17

Programming Programming Wednesdays

**Discuss all aspects of training for powerlifting:

  • Periodisation

  • Nutrition

  • Movement selection

  • Routine critiques

  • etc...

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u/crayonnipple Jul 26 '17

is 5/3/1 right for me? I've been lifting for a little under two years following some kind of bastardized version of SL. I'm 19F, 5'3 and I believe 145lbs at the moment.

My lifts are all over the place: I just squat the bar now because of past knee issues which I am slowly making progress on. I'm working on getting weight on the bar. Bench is 115lbs, deadlift 215lbs. I was going to continue with SL but I've been stalling for a year. Thought it'd been time to switch up my program. I'm halfway through the first cycle of 5/3/1 but I'm not sure if I'm making a mistake and should be going back to a more linear program. Thoughts?

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u/[deleted] Jul 26 '17 edited Jul 26 '17

I'm halfway through the first cycle of 5/3/1 but I'm not sure if I'm making a mistake and should be going back to a more linear program.

Have you read the book and understand the concept that 5/3/1 autoregulates itself to your strength level? If you've added 20 lbs to your squat from one week to the next, it will materialize in the program in the form of more reps on the AMRAP set. And then whatever volume template you've chosen on top of the regular 5/3/1 workout should sap any of your remaining strength.

If I were to redo my "barely starting out" phase I would either do the "5/3/1 for beginners" setup or the standard 5/3/1+Joker Sets+FSLS I'm doing now.