I haven’t trained properly in like half a year due to SI joint injury. I am still recovering from it so still going light on squats and deadlifts.
I have been powerlifting for 2 years, but since i can’t max out or get closer to it. I’m looking for a powerbuilding program. Preferable 4 days a week with 1 leg day a week ( due to my powerlifting days, i am and always was a lower body dominant guy. ( Squat 225kg, Bench press 125kg, Deadlift 242.5kg)
Grateful for any tips, splits or ideas as i have never tried powerbuilding before and have been powerlifting for the last 3 years.
My program is a 4 day split like you’re looking for, although I do have 2 “leg days”, but I only do squats, nothing else. I’m also mainly focused on PL.
Hey man, much appreciate your reply. I will take some out of it, but there is no way i can do it, I gotta squat/deadlift only once a week max. maybe gonna dodge squat at all as well! but thanks alot!
Jon Andersen’s Deep Water program will have you lifting weights 4 times a week while only squatting or deadlifting once a week. Weight is on the lighter side too.
I’ll second Deep Water. You can get the ebook on Jon Andersen’s Instagram for free and like Pwn said, it’s a 4 day split with one “leg” day a week. Really good ride and lighter weight sets.
4 days a week - focused on squat, bench, deadlift, press. Squat day can be your leg day, deadlift day can be your back day. Chest on bench day, shoulders/arms on press day.
Start off with conservative weights and slowly progress - done correctly it’s really not a very taxing program.