Powerlifting Program Advice?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I found this program somewhere and changed it a little to fit my needs. And was wondering of what you all thought of it.

DAY 1
Back squat heavy
Work up to a 3RM
weeks 1-3: back squat
weeks 4-6: Box squat

Bench press moderate
Work up to a 6RM
weeks 1-3: OH press
weeks 4-6: incline press

Deadlift speed
10 x 1 at 50%

Rows: 5x5

DAY 2
Bench press heavy
Work up to a 3RM
Week 1-3: bench Press
Week 4-6: 2 board pres

Deadlift moderate
*Goodmorning up to a 6RM

Back squat speed
8 x 2 at 50% (with bands if available)

Shrugs: 5x5

DAY 3
Deadlift heavy
6 x 1 (heavy but not maximal)
Week 1-3: Deadlifts of 3in platform
week 4-6: pin pulls

Back squat moderate
work up to a 6RM
week 1-3: front squats
week 4-6: close stance back squats

Bench press speed
6 x 3 at 50% (with chains if available)

Pull-ups: 5x5

I also will end each day with some ab work and maybe some glute-ham raises.

here are some stats
age: 15
weight: 195
height: 5’8
Squat: 365
Bench: 245
Deadlift: 315

Goals(by august)
Weight: 225
squat: 435
bench: 315
deadlift:405

2

Is that a bastidization of CT’s Canadian Autoregulating Thingy?

3

[quote]gardencatering81 wrote:
I found this program somewhere and changed it a little to fit my needs. And was wondering of what you all thought of it.[/quote]

do it and find out how it works for you…

if it winds up working for you, then who cares what other people think…

remember to eat alot and get a shitload of sleep in between workouts…

good luck!

4

YOUR POOR LOWERBACK!!!
You nail the lowback everyday-Thats the area of the body with the slowest healing time-too much,too often will slow progress not help.
You mix Dynamic and MaxEffort(fast and heavy) on the same day- you should take at least 48 hours in between.
Your numbers are good but the one piece of advice that I can offer is that you should do HEAVY partial movements(1/4 squats, rackpulls, bench lockouts) this will get your body accostummed to feeling heavier weights.
Overall good workout- but only stay on that workout for 8 weeks since your body will get use to it, then change into great new workout for new growth.
Help this helps.
Jon

5

[quote]Idiopath wrote:
Is that a bastidization of CT’s Canadian Autoregulating Thingy? [/quote]

Yeah, found it on this site, it has a 4th day for your axuilary work like lats, hamstrings, triceps. But i’m not to sure how to set that up.

And for the other poster my lower back seems to be able to handle a lot of training ever since i did the slomov(sp) squat cycle. I did the whole program without a belt and didn’t seem to have any lower back pains.

6

[quote]gardencatering81 wrote:
Idiopath wrote:
Is that a bastidization of CT’s Canadian Autoregulating Thingy?

Yeah, found it on this site, it has a 4th day for your axuilary work like lats, hamstrings, triceps. But i’m not to sure how to set that up.

And for the other poster my lower back seems to be able to handle a lot of training ever since i did the slomov(sp) squat cycle. I did the whole program without a belt and didn’t seem to have any lower back pains.[/quote]

i also did the smolov, and this is nothing compared to that. your body can take it just dont forget back off weeks

7

[quote]gardencatering81 wrote:
Idiopath wrote:
Is that a bastidization of CT’s Canadian Autoregulating Thingy?

Yeah, found it on this site, it has a 4th day for your axuilary work like lats, hamstrings, triceps. But i’m not to sure how to set that up.[/quote]

I’m not sure what you mean by not knowing how to set it up. Do you mean you don’t have a 4th day when you have time to work out, you don’t know what exercises to do, or what?

IMO you should do the program as written the first time around, and then figure out what does and doesn’t work for you and then tweak it if needed.

Yeah, IME it’s not that hard on the lower back, because you’re mixing up the weights.

A word (or several) of caution about this program - because it’s autoregulating, a lot of people take it as an opportunity to beat the crap out of themselves. When you’re working up to a RM, if you get a rep that’s ugly (losing form, and/or grinding it out) stop there. If you keep adding weight you’ll constantly be going to failure, which can burn you out.

I know he says to add weight “If you are able to successfully finish the preceding set” but take “successfully” to mean with good form.