Hi
I’ve been training powerlifting for about 3 years, but I didn’t really get serious about following programs until last year. With that said, I’ve done Candito’s 6- week program 3 times and followed a 9- week GZCL method program. Each time, my deadlift increases, but my squat and bench stayed stagnant (ie. 5 lb gains at most). Recently, I found a “3- lift Russian Squat Program” online that got great reviews, but it doesn’t fit into my schedule (workouts too long) or gym environment (limited barbells, non- adjustable bench press), so I modified it.
*T3 means accessory exercises ie. tricep pushdowns, leg extensions, front squats, etc
*Conditioning- a 10-15min crossfit- style wod or HIIT intervals, for Day 2 “conditioning” I plan on doing something longer- for about an hour
Lifting the same weights over and over won’t get you very far unless Boris Sheiko is writing your program. It looks like you added one set here and there but this lack progressive overload.
You are trying to do way too much conditioning and that is probably one of the main reasons you aren’t making much progress. You are giving your body another stress to recover from and the adaptations from that will interfere with getting stronger - particularly if you are doing a 1hour conditioning session. 1-2 light cardio sessions (LISS) a week for 10-20 minutes is more than enough for powerlifting.
I like the cube method. Haven’t tried the others. The downside of the cube is that it is a percentage program that requires you set PRs every 10 weeks. If you have a bad day on the mock meet test day, then your programming stays the same the next 10 weeks.
You can get a calculator for the starting strength, cube, 5/3/1 or beyond 5/3/1 at blackironbeast.
How experienced are you? If you are a beginner, I would suggest starting strength till you start to fail lifts. You will make the best (fastest) progress with that program if you are new.
I would like to also second what Chris has mentioned about doing to much. I used to think the more the better (plyo, little cardio, little mountain biking), and I didn’t progress nearly as fast as when I focused on the big 3.
5th Set by a mile. I’m biased, because my coach uses something very similar - but then I’ve also seen the best results with that system. So it’s bias based on results.
If your asking whether a program is good, then you are by definition not yet ready to write a program for anyone.
I’ll agree with some of the others here. Starting strength if you’re a newbie. After that look into Ed Coan’s linear programs, 5th Set, 5/3/1, or Andy Baker’ 4 day programs. Cube is an advanced program written by a guy who trained Westside and it is not for you.
What does your body tell you when you’re training? How about right after training? How about 1-2 days after training? How tight are you? How sore are the muscles? Are your joints feeling fatigued?
These are the types of questions you want to ask yourself. They greatly assist what you’re gonna do on any given workout day - even using a program.
I don’t care what anyone says - if a program cannot be flexible to each session, then find a program that is flexible. Learn to listen to your body and mind. If you need more rest, take it. You will not get weaker taking an extra couple of days…even a week if necessary.
I train with some guys who like to train in a semi-fatigued state. I didn’t mind it myself but I’m older now and I wanna be as fresh as possible. I want the reps to be crisp, clean and done right with good technique. I don’t like reaching. It creates bad habits and injuries.
I’d suggest 531 also if you aren’t gonna do your own thing, but take it with a grain of salt. If its a 3x3 day and you don’t have it in you to even get the minimum reps on the last set but have a single in you, do the single and try for the triple at a later time. Make it work for you on that day.
If you don’t wanna have to change percentages all the time, here’s a little program I used to use.
Week 1 - warm up to 50%. Start with 50% for 5s. Add 10-30lbs each set until you reach a weight you know you won’t get for 5. If you have a higher strength level, just use 45/25/10lb plates and make jumps with those plates only.
Week 2 - do the same thing but do triples.
Week 3 - do the same thing but with doubles.
Test your one rep max whenever you want but I’d suggest a minimum of 12 weeks on this. If you think about it, the cycle with a one rep max attempt will give you 4 total cycles which is a year of training. If you add 5-10lbs per cycle, that adds up to a lot more weight being moved in only a year. Trust the training and just put in the work so you can reap the rewards.
Thanks everyone for the advice.
IDK if i’m still a beginner because my lifts have stalled- probably an early intermediate. I’ll give 5/3/1 a shot for good (I tried it last year, but got impatient).
The same thing that I told @noahripstein to do would work well for you. 5/3/1 with 5’s progression, 5x5 opposite first set last for squat and deadlift, and either switch OHP for close grip bench or just do some benching on the second day before OHP. Still do some OHP but don’t make it a competition lift - because it isn’t. If you are determined to do conditioning then do it on two of the days off, no more than 20 minutes, and don’t go too hard. If you want to be a powerlifter then focus on lifting weights, if conditioning is a higher priority for you then accept that you will never get far in PL.