Basically, I want to focus on the three main lifts (bench especially) til the end of this year once i’m finished with my current peak, whilst also working on my press (since I don’t strictly plan on being a competitive powerlifter anyway.)
I checked out Andy Baker’s heavy-medium-light programming, and Heavy-light as well, but both seemed to have things that worked/didn’t work for me. So I took the basic heavy/light program and added a third bench day since I feel like I need it, and some power cleans.
Does this look OK?
Mon:
-Heavy squat 5x5 (70%1RM, increasing to 80 over the weeks)
-Volume incline bench 5x5 (55% flat bench 1RM)
-Power cleans 3x3
-Pull-ups (a few bodyweight sets)
-Kettlebell work (few reps of turkish get-ups, or a few minutes of swings/snatches)
Tue: cardio 30 mins (mix of high and low intensity in favour of low intensity)
Wed:
-Heavy bench 5x5 (70%1RM—>80)
-Volume OHP 5x5 (65-70%)
-Volume DL conv 5x5 (60-65%)
-Face Pulls 3x15
-Abs (whatever for a few sets)
Thu: cardio 30 mins (same as tuesday with no/very light running to spare legs for friday’s deads)
Fri:
-Heavy DL (sumo) 4x5 (70%—>80)
-Volume close-grip bench 5x5 (60%)
-Rows 3x10
-KB work (same volume, but different stuff than on wednesday)
Sat:
-Heavy OHP 5x5 (70%—>80)
-volume front squat 5x5 (60% back squat 1RM)
-Dips (a few sets with bodyweight, or some weighted sets)
-Abs (whatever for 3-4 sets)
Sun: complete rest
Towards the tail-end of the cycle, i’d then start to taper off the volume, and at the very end, remove the assistance stuff and do another mock meet in december.
Thanks for any feedback!
EDIT: i’ll probably add a bit more assistance work to this.
More isn’t always better. You can break the delicate healing/adapting if you’re not careful and end up actually regressing. Andy Baker has some really great stuff, and if you’re familiar with it, maybe it’s worth trying out the KSC Powerlifting programs he has?
Or in saying that, the 4-day Texas Method could be perfect for you. It’s free all over the place, and on his blog he has articles about the 4-day Texas Method, and one about adding assistance work to it like you’ve tried to do. I’d check that out rather than gambling with your recovery.
Thanks. I checked it out, but it’s basically just a heavy/light way of training with 2x a week lift frequency across the board. The only reason I went about modifying Baker’s H/L setup in the first place, is because I want my third bench day.
I’m guessing that if I reduce the volume on one of the bench days, I can accomodate a third day to get the frequency in. That’s the only reason I want it - for the frequency, not for extra load
Unless you know much about programming, it’d probably be best to find a program that has the bench frequency you want. It’s far too easy to sandbag volume and not get a lot out of it. Maybe try googling 3x week bench programs. With sub-maximal stuff, there can be some complexity involved that may not be worth mucking with if trying to do it yourself.
Where are your numbers actually at? People get plenty strong on the bench with only 1-2x frequency. Many of the bench programs on T-Nation are 1x a week frequency IIRC. Frequency is one of many things that can work, but it’s not always needed.
There’s a fuckload of powerlifting templates out there, so I guess I’m confused as to why you think making a template is more beneficial than just using something tried and true.
I found programs that either have no more than 1-2x frequency with the lifts that I wanted more frequency with, or have a shitload of benching (e.g. Candito bench program) and not enough of other stuff.
It’s a pain in the ass to look for a program that fits my needs exactly. And if, say, a month in, I feel like I want to take one bench off and add a light squat day just for technique work, I’d rather change things around in my own program, than go looking for a brand new one again.
I’m no Greg Nuckols by any means, but having been training on and off for 5 years now, having read the entirety of SS, 5/3/1 beyond & forever, doing research about Conjugate programming, Candito’s stuff, Norwegian powerlifters’ programs, etc. Etc. I feel like it’s about time to take off the training wheels. I’m not super experienced, but i’m not completely clueless about this stuff either.
It’s more my style to find a program that I can follow 100% and add a thing or two there, instead of creating an entirely untested program of my own nonsense to follow. I used to ‘write’ my own programs and they always held me back… apparently people who earn their living by training folks know more than me (an enthusiastic hobbyist).
Anyways, if you think your program is great, go for it. I do warn that most folks writing their own programming is counterproductive, though.
Good luck.
I would much rather find a program that I just have to modify a little, that’s for sure.
Which is why I asked in my OP, if it’s ok to add a third, light bench day to the heavy/light program (and take a bit of volume off of one of the pre-existing bench days) and add some power cleans. i might not even do the power cleans, if it’s too much.
Doesn’t seem like a massive modification to me, and I was wondering if anyone has any feedback to give about that.
I do agree that programming is best left to experienced coaches/super experienced powerlifters. I could never put together something like the Candito program, for example. I’m not that good.
Is your goal with adding the third bench day to increase your flat bench? If it is, I would pick variations that are closer to the lift you want to increase. For example, when I was competing and working with a coach that had me doing three bench days, one was typically competition, one was touch and go for higher reps and the other was usually long count pauses, pin press or board work.
Benching three times per week is a lot. On top of that you’ve got a couple of days of overhead pressing plus some dips. You’ve got very little back work in here. I think this would be quite hard to recover from and unless your shoulders are in really good shape hard on them too. There’s a reason you’re not likely to find a powerlifting program that has you benching three times per week and also overhead pressing once a week let alone two times per week.
I would second this advise. Heavy day, sets of 4, volume day either bench touch n go or dumbell bench sets of 8, and a technique day slow tempo pause reps, like 3 count down, pause then fast up.
Also looking at the %
This seems a little light to me. 5 sets of 5 at 80% would not be that challenging for me. It depends on how used to working at heavier weights / low reps you are.
I’m not really seeing the logic to your weekly layout. For example, you have heavy OHP 1 day after hitting close-grip bench. Why fatigue your triceps before heavy OHP? Also, you want to be fresh on power cleans, it’s probably the most technical movement on your list. But you’re doing them after 10 sets of squats and bench. Lastly, you’re using the same rep scheme on both heavy and volume? If 5x5 is your “heavy,” volume should be something like 4x8, 3x12, 10/8/6, etc.
Screw that. I have friends who have been training only for a year running programs they slapped together themselves, and are packing on muscle and getting stronger.
I’ll do some squats, some bench presses, some deadlifts and some overhead presses, at a frequency and intensity that feels good for ME, slap on some accessories that feel like they work for ME, eat, sleep, and progress.
This goddamn thing should NOT be rocket science. I’ve done enough overthinking about this already.
Do your own programs. You’re not trying to write a proof for Fermat’s last theorem here. This should not be that difficult.
Then why ask the question ? Just do what people have been doing for over 100 years. Try something and see what happens. All that really matters is effort and consistency anyway.
I will be interested to see how you recover from what you’ve posted and how your lifts progress. How will you define success? An increase in your bench and OHP?
This looks much better. Totally up to you if you want to do a few more sets for your heavy work. I personally like to hit 3-5 sets instead of 1 all out. I just wanted to point out that it’s important to draw a distinction between how you approach heavy vs. volume work.
Another small thing is on Mon you might want to consider doing technique work for bench and on Wed technique work for deadlift. Technique work can be whatever you need to work on most, but it’s meant to be about perfecting form and in no way taxing (just stimulating). This could be speed work, band work, pause work at your weak point, etc. A key to making higher frequency work is to undulate intensities and never really fry yourself.
One more question, what is your planned weekly progression with this?
P.S. I’m with you on writing your own programs. I’ve never really understood the dogma with sticking to something “tried and true” or that anything a pro writes is sacred and can’t be altered to fit your needs. That doesn’t work for everyone; it really comes down to your personality and what will ultimately be the most fun and keep you motivated. IMO the only way to get better at programming for your own personal goals is to…well program!
