PDA

View Full Version : New program... What are your thoughts and opinions?



ErikSwe85
01-30-2015, 04:00 PM
Hello! I have constructed a new Powerlifting program. I will try to lift 6 times a week. So below are my program. Do think that this program will get my big three lifts up? I am kind of stucked both in the squat and the deadlift. In the deadlift itīs hard for me to get the start going well, my ass moves upp before that bar moves and it looks like a straight leg deadlift. Iīve tried deficit deadlifts but it seems it doesīt help very much so I will try Mike Tuscherers special - Pause deaflifts.

Do you think the volume is enough?

Any other thoughts or opinions?


Monday

Lowbar squat 5/3/1 + 3-5 drop sets (decrease the weight with 5%) (until I reach @9) belt on

Pausebench 5/3/1 + 3-5 drop sets (decrease the weight with 5%) (until I reach @9)

Dumbell rows 5x8-20



Tuesday

Front Squats 3x3-5

Military Press 3x5

Chins 3x5-10 (Weight)

Dips 3x8-15 (Weight)



Wednesday

Pause Bench 9ct 3x3

Incline Dumbell Press 350 Method

Core



Thursday

Deadlift 5/3/1 + 3-5 drop sets (decrease the weight with 5%) (until I reach @9)

Unilateral leg movement (Bulgarian/Pistol Squats/Lunges) 3x8-15

Rows 5x8-20



Friday

Highbar Squats 5x5 with belt

Close Grip Bench 3x5

Band Pull Aparts 3x15



Saturday

Highbar Squats with Pause without belt 5x3-4

Pause Deadlifts 3x3-5 (10-20 kgs less weights compared to Deadlift 531 day on Thursday)

Conditioning: Sled

ChadHydro
01-30-2015, 05:03 PM
Hi Erik,

We have no way of knowing whether this will work for you without background information. Volume is always relative. There's no way to know if it will be too much or not enough without knowing what you're doing currently.

Josh
02-01-2015, 04:14 PM
What sort of %s or RPE's are you going to use on Tuesday, Wednesday, Friday and Saturday?

ErikSwe85
02-07-2015, 04:01 PM
Tuesday*@9
Wednesday, Friday and Saturday @8

Josh
02-09-2015, 08:11 PM
Tuesday*@9
Wednesday, Friday and Saturday @8

Well, that's an awful lot of frequent heavy loading, which if your not used to could cause some issues I think. What have you been doing up until now?