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Created a custom powerlifting program15039

SSJ3FinalFlash private msg quote post Address this user
I randomly created this powerlifitng program and would like to share it! The program is based off of the BIG 3, and using 95% of your 1RM. After a cycle (4 weeks) your 1RM goes up by 5 pounds (2.3 kg) on Bench and 10 pounds (4.5 kg) on the Deadlift and Squat. This program I made up doesn't have accessories included in it because its just a draft for the main lifts but they would be there in the routine when finalized.

Let me know what you guys think! Or if I should edit or change anything. Positive or Negative feedback is welcome!


Monday: Squat Wednesday: Bench Friday: Deadlift

(SetsxReps)

Week 1:
Warmup: 40%
Warmup: 50%
2x4 70%
2x3 75%
2x2+ 80%

Week 2:
Warmup: 40%
Warmup: 50%
2x4 75%
2x3 80%
2x2+ 85%

Week 3:
Warmup: 40%
Warmup: 50%
2x3 80%
2x2 85%
2x1+ 90%

Week 4: DELOAD
4x5 30%
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SRorhrbac0808 private msg quote post Address this user
Not bad dude. Pretty standard. But simple is best. What are your maxes? Looks like you're lifting a house in your profile pic.
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_RudeCrew private msg quote post Address this user
It's not bad but just reminds me a lot of 5/3/1
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AarronStenner private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
It's not bad but just reminds me a lot of 5/3/1

This
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GrizzlyBerg private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
It's not bad but just reminds me a lot of 5/3/1


agreed

and I think a 30% deload is a little much. personally feel 50% is better.
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SSJ3FinalFlash private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
Not bad dude. Pretty standard. But simple is best. What are your maxes? Looks like you're lifting a house in your profile pic.


Haha thanks man, thats what I was thinking! Currently they are Bench 370, Deadlift 545, and Squat 520. Thats 500 for a set of 3 in the profile.


Quote:
Originally Posted by _RudeCrew
It's not bad but just reminds me a lot of 5/3/1


I actually ran 5/3/1 for about 4 months this year. Really liked the layout so I used some ideas from that program and put my own twist on it.


Quote:
Originally Posted by AarronStenner
Quote:
Originally Posted by _RudeCrew
It's not bad but just reminds me a lot of 5/3/1

This


Agreed


Quote:
Originally Posted by GrizzlyBerg
Quote:
Originally Posted by _RudeCrew
It's not bad but just reminds me a lot of 5/3/1


agreed

and I think a 30% deload is a little much. personally feel 50% is better.


I was originally thinking of doing %40 but dont you feel like 50% would be too much for a rest week?
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GrizzlyBerg private msg quote post Address this user
@SSJ3FinalFlash i mean your warm ups are 40% & 50%. I don't feel like warm up weights are too taxing for a deload week. that's my own opinion though. You've run 531 so I have no doubt that you know what you are comfortable with for a deload.
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GrizzlyBerg private msg quote post Address this user
Those are some serious fucking numbers BTW. Awesome job.
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haole private msg quote post Address this user
those are big numbers...how big are you?
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SSJ3FinalFlash private msg quote post Address this user
Quote:
Originally Posted by GrizzlyBerg
@SSJ3FinalFlash i mean your warm ups are 40% & 50%. I don't feel like warm up weights are too taxing for a deload week. that's my own opinion though. You've run 531 so I have no doubt that you know what you are comfortable with for a deload.
Quote:
Originally Posted by GrizzlyBerg
Those are some serious fucking numbers BTW. Awesome job.



Thanks man appreciate the compliment! 5/3/1's percentage's worked very well so I'm going to take your advice and change it to 50%, should work out pretty well.


Quote:
Originally Posted by haole
those are big numbers...how big are you?


Thanks bro. I'm currently weighing in at 205 and I'm 5' 9".
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340609 10 10
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