Rdl
4x5x225 straps
Pull-ups
2
6x5
Reverse hyper
4x12
Rows
2x8x185
2x8x135
Bicep curl + lateral raise
4 supersets
Stretching
I havent hit these in a while myself and yea… makes you feel weak lol
@kckfl349 absolutely man. Was kind of hoping there would be a little more transfer from the bench press 
Squats
5xbar
5x125
5x175
2x215
2x265
4x2x305
2x6x215
Bench
5x5x195 felt great (still feeling something in the left shoulder though)
3x8x145 close grip TNG
Incline press
4x8x95
Facepulls
4x8
Seated rows
3x8
McGill big 3
Sprint session today. Need to be realistic about these since they take quite a bit out of the recovery reserves. Probably once a week.
5 minute easy jog + warmup
4xmax effort sprints 20-30m
5 minute easy jog cool down
Bought an ab roller and some of those resistance bands. Going to do some shoulder work with those.
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Noce work at your competition. Following along.
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@cstan097 thanks man! Glad to have you following!
Different session today. Finally got introduced to Olympic weightlifting by a competitive lifter. It’s incredible how difficult it is to get the technique down. Not sure if I’m down for it just yet.
Deadlift
4x2x295
Reverse hyper
4x12
Rows
5x5x205
OHP
5x5x105 much better than last week
Hammer curls
4x6
Seated rows
4x8
High pulls
20x1x95
Hang clean
10x1x95
Quick ab session
Ab roller
6x6
Plank
Each side x2x30 seconds
Nice sessions Braggy,
I wish I could learn the O - lifts, well I probably can, but it would take forever.
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@mortdk it’s definitely possible but it will take months of proper training imo. Not something I’m willing to commit to while in powerlifting
Tempo squat
5x5x235
Bench
4x2x230
2x8x185
Facepulls
4x8
Dips
4 sets
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Do you mind explaining your program a little? Especially the percentages.
Sure! It’s something I’ve written myself based on the previous results of my last meet. I’m no programming expert not do I claim that my program is optimal for me.
But right now it’s
Day 1
Squat heavier doubles
Bench volume
Day 2
Deadlift light doubles (flat back)
OHP
Reverse hypers
Rows
Day 3
Tempo squats
Bench heavier doubles
Day 4
RDLs
Reverse hypers
Rows
Of course with lots of accessories such as dips, facepulls, delt work, pull-ups, abs but the main skeleton of the routine is above. Less focus on deadlifts, more focus in squats and upper body work since my squat and bench are weak compared to my deadlift.
I don’t use percentages, I have a good idea of what is submaximal for me at this point and I pick weights that I can comfortably hit. I’ve made the mistake of going way too heavy each week in the past and that has inevitably resulted in burnout and injuries. Right now everything is a linear progression, so basically adding 5lbs to each lift every week
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Cool . Thanks for the reply!
Anytime! Sorry it’s pretty disorganized I havent had a chance to sit down (on my phone rn) but yea that’s the main idea of it.
RDLs (strapped)
4x5x235
Flat back Deads
3x1x405 feeling a lot more sturdy
Pull-ups
2
5x6
Reverse hyper
12xbw
3x8x25lb plate
Rows
4x10x135
Lateral raise
4x8
Bicep curls
4x6
Planks
Ab rollouts 4x6
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Decent session today. Friend tweaked my bench form and it feels slightly better. Grip moved out about an inch, arching a little bit more and trying to “bring my chest to the bar”.
Squat
4x2x315
2x6x225
Bench
5x5x205
2x6x155 close grip tng
Facepulls
5x8
Incline press
2,4,6,8,8,6,4 x 115 (10s rest)
Dips
6 sets of 4-8
Planks
Ab rollouts 4x6
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Quick ab session today
Planks
5x6 ab rollouts
Based in how difficult the ab rollouts have been I’m pretty sure my core is super weak
Real solid session today. Back is feeling a lot better after this submaximal neutral spine pulling. Hammering the hamstrings and shoulders as much as possible.
Deadlift
4x2x315
2x1x365
Rows
5x5x225
OHP
5x5x115
2x5x95
Hyper extensions
4x12 w. 25lb plate
Lateral raise
4x12
Rear delt raise
4x8
Planks
2x30 seconds per side
Ab rollouts
4x6
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Strong couple of sessions keep it going
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Have you seen good results lifting submaximally or did you just start?