What program are you using and why?

[MAXX]

Just trying to get some discussion started. I'd especially like to hear from anyone who is an athlete or who trains athletes using oly lifts or power lifting based programs.....

[Frank.S]

*RE = repeated effort, DE = dynamic effort, ME = Max effort.

I train with a westside inspired split. More or less, i went for a RE bench / overhead in place of speed bench, and I added a specific deadlift day.

Here is my basic split:

Sunday: ME Bench
-Work up to 1 rep max in bench movement in small increments.
-Accessory work for tris/back

Monday: ME/RE Squat
-Depending on how im feeling, work up to 1-3reps of 1-5 sets of squat or squat variation.
-Posterior chain work
- Rowing

Wednesday: RE/DE Bench / Overhead
week 1: 1 breath tripples (~5 sets) bench
week 2: Overhead work using heavy tripples
- Accessory work for tris/back

Thursday: DE Squats
week 1: Box Squats with band tension
week 2: Box Squats with no band tension
-Accessory for for Quads and hamstrings.

Saturday: ME/RE Deadlifts
-Big deadlift movement (full pull, reverse bands, etc) up to 1 rep, progressing weight each week.
-Rack Pulls from below knee
-BB Shrugs


This split is working for me now, I do like to change things around. I found that when I dont constantly train my deadlift, performance begins to suffer quickly. Most people could not train like this, its taken a while to work up to this, and being 21 years old my recovery abilities are good.

Workouts usually take 1.5-2 hours to complete because I like longer rest periods.

I don't deload until I feel necessary, Ive found by changing movement selection every month or so I can go a while without needing an actual deload week.

[Matthew]

I write my own because I'm bad ass.

In preparation for my first powerlifting comp (potentially) I'm trying my hand at periodization.

I have 14 weeks left including this week until the start of July. The comp is sometime in July, exact date is unannounced as of yet but it will probably be the second or third week.
Last week, this week and probably the next two weeks are very high volume, weakness specific - meaning I'm hammering the shit out of my sticking points and any other weaknesses I noticed recently. (including flexibility and work capacity issues)

After that I'll have around 10-11 weeks of moderate volume, high intensity training. My training now is pretty high intensity, moreso than is recommended for this phase (recommended 8+ reps, I've seen 10 most often; I'm trying to stick around 5-8 but still hit triples or doubles in some lifts). The next phase will be mostly triples and sets of 5, not much work will be done higher than that, and I'll cut down on the number of sets I do. During this time I'll get back to doing the three lifts with the same form I'd use in competition. So instead of oly squatting, which I'm doing now, I'll bring my stance back out and move the bar lower.

The weeks following (will end up being anywhere from 2-4 weeks depending on the day of the comp) will be low volume, high intensity. Lots of singles and doubles, not very many sets. Hopefully this will allow me to peak at the comp. During these few weeks I'll probably do only the lifts I'll do in competition, with the same form. Not much extras.



I don't have specifics planned, just the general outline. Actually I still have to go over this with the guy I train with. But, based on what I've read recently, this is a good basic outline for someone in my position.

[Simon C]

Sounds good Matthew.


I train linear periodized progressive overload type training, right now designed to peak for a Powerlifting meet on June 14th.

Here's my basic Split:

Sunday: Squat
-Back Squats
-Accessory lifts for back and triceps - right now it is Bent-over rows and rope pushdowns

Tuesday: Speed Bench
-Speed Bench Press using band tension - 3 bands right now
-Close Grip Board Press with 2 boards
-Not much additional accessory work on these days - hammer curls, abs maybe(on tues or wed), sometimes more triceps work

Wednesday: Deadlift(yeah!)
-Deadlift
-Speed Squats with no band tension
-Accessory lift for back - neutral grip seated rows right now
-Sometimes ab work is done - Side Bends, situps

Saturday: Bench Press
-Bench Press
-Normal Grip Board Press with 3 boards
-Accessory work for back - neutral grip lat pulldowns now


The main lifts are mainstays in my training program, accessory work changes when I feel like it is getting stale, or want to try something new.

The main lifts progress in a cycle something like this(sets x reps):

4x6 for 3 weeks
3x6 for 3 weeks
4x4 for 1 week
3x4 for 1 week
3x2 for 1 week
2x2 for 1 week EDIT: that's one week
Rest week
Peak for comp

This is an example for a 10 week cycle, accessory lifts start off hard, so push the accessory work in the beginning of the cycle while the weights for the power lifts are light, and cut out accessory work closer to the competition.

[Matthew]

That's eleven weeks Simon. Twelve including the rest week.

How do they count in Australia?

[Simon C]

It's 10 weeks of training bitch, I made a typo.

[Matthew]

hahaha

[GqArtguy]

Im doing some super secret Russian shit. haha

My training is very free flowing right now as Im ironing out some technique issues, so this cycle is pretty light in terms of weight for me (Im prolly good for 120%x4 reps ).

And Im doing a lot of bodyrecomping so my training also revolves around my diet. When Im not maintaining, I do the following:

Day 1:
Oly Assistance 1
Oly Assistance 2
Upperbody depletion

Day 2:
Maybe some oly stuff
Lower body depletion
Arm depletion

Day 3
Snatch work
Snatch Assistance
Overhead assistance
Tension work

Day 4
CJ
CJ assistance
Power work

Its structured but still lets me play a little bit. And the dieting (UD2) works really well for lean bulking or cutting so it helps me stay looking badass while I lift heavy weights. On off days Ill do some bar work like flip snatches, snatch balances, etc. just to keep reinforcing certain aspects that I need to work emphasize on the snatch.

[Alcoholiday]

Monday:
Power Cleans
Hang Cleans
Push Presses
Back Squats
Shrugs, Tri work, Abs

Tues:
Snatch
sometimes some overhead squats. I need to get better at these
Snatch Pulls
Front Squats

Wed:
Clean
usually the same. I'm going to start not going for max singles as often though, and maybe lay off overhead pressing to once a week, depending on how my right bicep is holding up.

Thurs:
Snatch
Snatch Pulls
Deadlifts (heavy)
sometimes front squats, depending on how i feel

Fri or Sat:
Strongman events
yoke, farmers, sled drag, log.
as i get closer to july, i'll taper off the oly work, maintain my speed, but focus more on the events.

[Alcoholiday]

Originally Posted by GqArtguy

(Im prolly good for 120%x4 reps ).

[GqArtguy]

Originally Posted by Alcoholiday

Yup, I have a good gauge on my lifts.

[Alcoholiday]

Originally Posted by GqArtguy

Im doing some super secret Russian shit. haha

My training is very free flowing right now as Im ironing out some technique issues, so this cycle is pretty light in terms of weight for me (Im prolly good for 120%x4 reps ).

And Im doing a lot of bodyrecomping so my training also revolves around my diet. When Im not maintaining, I do the following:

Day 1:
Oly Assistance 1
Oly Assistance 2
Upperbody depletion

Day 2:
Maybe some oly stuff
Lower body depletion
Arm depletion

Day 3
Snatch work
Snatch Assistance
Overhead assistance
Tension work

Day 4
CJ
CJ assistance
Power work

Its structured but still lets me play a little bit. And the dieting (UD2) works really well for lean bulking or cutting so it helps me stay looking badass while I lift heavy weights. On off days Ill do some bar work like flip snatches, snatch balances, etc. just to keep reinforcing certain aspects that I need to work emphasize on the snatch.

define tension work and power work, plz.

[Alcoholiday]

Originally Posted by GqArtguy

Yup, I have a good gauge on my lifts.

[GqArtguy]

Originally Posted by Alcoholiday

define tension work and power work, plz.

tension = full body shit at 3-6x6-12 reps (usually 6-8 for me cept on arm shit).

power = 3-5x1-5

[Alcoholiday]

Originally Posted by GqArtguy

tension = full body shit at 3-6x6-12 reps (usually 6-8 for me cept on arm shit).

power = 3-5x1-5

what movements do you use? squats/deads/presses?

[GqArtguy]

Originally Posted by Alcoholiday

what movements do you use? squats/deads/presses?

Squats, rows/latpulls, arm stuff, presses. I usually do heavy pulls with my assistance so I dont DL.