Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
Bench PressDeadliftPower LiftingSquatTraining Programs

Custom Made PL Program (Need Opinions)15812

SSJ3FinalFlash private msg quote post Address this user
I thought it would be pretty fun to make my own powerlifting program! Was wondering if yall could check it out and share your opinion on it? Was wondering if the percentage numbers are too high, trying to avoid frying my CNS, burning out, and injury. Thanks for the help and advice.

The numbers are based off of your 1RM. After each cycle (4 weeks) you increase each weight by 5 pounds.


1RM:
Squat - 505
Deadlift - 585
Bench - 355
Overhead Press - 215

Increase weight by 5 pounds every cycle

Week 1:

7 sets of 3 reps

Bench
40%x5 - 140
50%x3 - 175
60%x3 - 215
70%x1x3 - 250
75%x6x3 - 265

Squat
40%x5 - 200
50%x3 - 250
60%x3 - 305
70%x1x3 - 355
75%x6x3 - 380

Overhead Press
40%x5 - 85
50%x3 - 105
60%x3 - 130
70%x1x3 - 150
75%x6x3 - 160

Deadlift
40%x5 - 235
50%x3 - 290
60%x3 - 350
70%x1x3 - 410
75%x6x3 - 440

Week 2:

6 sets of 2 reps

Bench
40%x5 - 140
50%x3 - 175
60%x3 - 215
80%x1x2 - 285
85%x5x2 - 300

Squat
40%x5 - 200
50%x3 - 250
60%x3 - 305
70%x1 - 355
80%x1x2 - 405
85%x5x2 - 430

Overhead Press
40%x5 - 85
50%x3 - 105
60%x3 - 130
80%x1x2 - 170
85%x5x2 - 180

Deadlift
40%x5 - 235
50%x3 - 290
60%x3 - 350
70%x1 - 410
80%x1x2 - 470
85%x5x2 - 495

Week 3:

Work up to 90%xAMRAP

Bench
40%x2 - 140
50%x2 - 175
60%x1 - 215
70%x1 - 250
80%x1 - 285
85%x1 - 300
90%xAMRAP - 320

Squat
40%x2 - 200
50%x2 - 250
60%x1 - 305
70%x1 - 355
75%x1 - 380
80%x1 - 405
85%x1 - 430
90%xAMRAP - 455

Overhead Press
40%x2 - 85
50%x2 - 105
60%x1 - 130
70%x1 - 150
80%x1 - 170
85%x1 - 180
90%xAMRAP - 195

Deadlift
40%x2 - 235
50%x2 - 290
60%x1 - 350
70%x1 - 410
75%x1 - 440
80%x1 - 470
85%x1 - 495
90%xAMRAP - 525

Week 4:

Deload - 40% 3 sets of 5

Bench: 140
Squat: 200
Overhead Press: 85
Deadlift: 235
Post 1 IP   flag post
FiremanSi private msg quote post Address this user
Probably need slightly higher percentages in the 3rep ranges in reference back to my previous programs.
Also this takes into account the use of a Training max also.
Post 2 IP   flag post
_RudeCrew private msg quote post Address this user
Looks like it would be pretty taxing but try it and report back your results.
Post 3 IP   flag post
SSJ3FinalFlash private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Probably need slightly higher percentages in the 3rep ranges in reference back to my previous programs.
Also this takes into account the use of a Training max also.


Gotcha I'll check them out. These numbers are based off of my real 1RM. Would you suggest working off of a %? 95% 90%??
Post 4 IP   flag post
SSJ3FinalFlash private msg quote post Address this user
Quote:
Originally Posted by _RudeCrew
Looks like it would be pretty taxing but try it and report back your results.


The 75% aren't bad at all, I actually enjoy them. I'm trying the 85%'s next week so we'll see how it goes. I'll let y'all know. You think lowering the sets of 2 down to 80% would be more benificial?
Post 5 IP   flag post
FiremanSi private msg quote post Address this user
@SSJ3FinalFlash For example in the original wendler series he suggest 90% but in the beyond wendler updates he suggest 95% because when people got near 95% of 1RM when going for a pR they weren't used to handling that weight and it was too much of a shock to them. Biggest example being bench.
And candito in my current program suggests 95% for the more advanced people using his 6week program.
I've found that this is best off especially when ur 1RM were grinders.
Post 6 IP   flag post
SSJ3FinalFlash private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
@SSJ3FinalFlash For example in the original wendler series he suggest 90% but in the beyond wendler updates he suggest 95% because when people got near 95% of 1RM when going for a pR they weren't used to handling that weight and it was too much of a shock to them. Biggest example being bench.
And candito in my current program suggests 95% for the more advanced people using his 6week program.
I've found that this is best off especially when ur 1RM were grinders.


Fully understand it. The thing is, isn't training at a certain percentage of your 1RM the same as training at you 1RM? For example, doing a set at 70% of your 90% 1RM is equivalent to doing a 60% of your true 1RM? (might of done the math wrong)

Also, do you know any simple programs that have multiple sets (6-8) and low reps (2-3)?
Post 7 IP   flag post
FiremanSi private msg quote post Address this user
Haha.. Not technically as under those circumstances if u had 1rm of 100kg 70 of 90 is 63 and 60 of 100 is 60.
Small details.
😁
Low rep programs few and far between mate !! Not too many believe in just that low a range !!
Post 8 IP   flag post
SSJ3FinalFlash private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Haha.. Not technically as under those circumstances if u had 1rm of 100kg 70 of 90 is 63 and 60 of 100 is 60.
Small details.
😁
Low rep programs few and far between mate !! Not too many believe in just that low a range !!


3 kilo difference hahahahaha

True true, think I'm just going to continue with 5/3/1. Been running that for a year and its been great. I saw on your log that you're running Candito? How's that been going?
Post 9 IP   flag post
FiremanSi private msg quote post Address this user
@SSJ3FinalFlash Sounds like that's the rep range u enjoy I was going to suggest that but remember u talking about doing it before !!
Candito is quality loving it. Have done it for 5cycles now. Spends a lot of time in lower rep ranges apart from occasional 8-10's... Each week is different so ur always interested !!
Post 10 IP   flag post
340609 10 10
destitute