I went from a 395 to 485lb squat, 500 to 580 deadlift and a 305 to 350 bench running your 2018(once) and 2021(multiple times) programs. They really just don't compare to any other templates out there. Love everything about them. Super pumped to give the 2022 one a shot. Maybe after a run-through of it, I'll finally be on the search for a coach. Steve, you're the GOAT!
Just wanted to say thanks for this program! Ive tweaked it a bit but ive hit some nice prs :) Squat: 135kg to 160kg, Bench: 120kg to 130kg, Deadlift: 160kg to 200kg
Finished this program about two weeks ago. SBD numbers went from (in lbs) 385/305/455 to ---/325/480. Had a medical thing that made me not able to squat for the first two weeks of the peaking block. Still attempted 405 (high bar) and failed but got about 70% of the way up. It was also the first time I've done a SBD day on maxing day. If I maxed out on different days, I'm sure I could've done 335 and 495 on B/D. I ran the program as is with no modifications. Easily my FAVORITE program I've done ever. Fatigue builds up noticeable but its very manageable. I found the RPE range was great and spot on for me. Im going to start this again tomorrow (no peak block this time) but with a modification to the 2nd squat day. Will incorporate SSBs this run and see if it helps. Will adjust numbers so SSB max is no more than 90% of reg. squat 1RM. Will also swap the paused DL's for some other DL variation, not sure which at the moment.
I did your old program before my last powerlifting meet in early 2021, put up a 600kg total and loved the program. cant wait to follow this one soon after training for bodybuilding for the past two and a half years! thanks man
So i just joined the USAPL federation and my first meet is on october 7th this year! So excited to take on a new sport like this, the powerlifting community has been so incredibly supportive every step of the way, even though my lifts aren't impressive. These kind of resources really make a difference for it. The fact that you did all this and made it available for free really shows a lot about your character and the spirit of the powerlifting community
The two most common questions I get that I did not answer in the video are 1.) can you adjust the program, add exercises to it, etc. etc. and 2.) should you max out at the end of each block and how should you adjust training maxes. 1.) This is a template, so not one size fits all, so if you feel like there is a way to adjust the program to better suit you or change the recommended split, by all means do so! 2). Do not max out at the end of each block, follow the deload structure that then leads directly into the next block. If you would like to max out there is an optional peaking block to do that in. As well as here is an article that details when and how to adjust training maxes..... prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/
Watching you set it up last year along with your other RU-vid videos and blog posts from website have been more than enough for me to personalize it to myself. Teach a man to fish…
I will run the Squat scheme of the 2022 in the 2021 program, bc I can only hit 4x a week training 100% consistantly, and I'm happy with the results of my bench and Deadlift as it is. Plus I really hated highbar and I think for myself, that I had too little comp squat in blocks 1 and 2 bc there was so much pause. I'm quite exited to see if those tweaks will be beneficial for me. But thank you for providing these templates!
My gym friend shared this program to me. From 225lbs Squat to 375lbs, Bench 165 to 265 lbs and 345 lbs Deadlift to 465 lbs. I am so glad my friend recommended this to me. My lifts skyrocketed. Is it okay to add a couple of isolation exercises related to the compound lift each day? You are a legend man!
Came across both of your programs (2021 & 2022) and definitely would like to run one for my next meet prep. Do you recommend one over the other or would it just be personal choice? Either way, can’t wait to try them out…
1) Is this program suitable for both intermediate & advanced trainees? 2) How would you classify an intermediate/advanced trainee? 3) If nutrition/sleep, programming and technique is well taken care of, are there other reasons that cause a training plateau?
1.) Yes 2.) Training age 3.) Plenty of other external factors that can play into things too, ie relationships stress, work activity (physically demanding job), etc.
Just got to the end of block 3 week 5! Steve you're the goat! Would you say it'd be fine to re-run the programme straight away? Have/am building some good momentum! :)
I second this. I'm curious behind why you decided to program cluster sets for the secondary deadlift as opposed to one of the variations you like in the other videos you have posted. Thanks!
Hey, i love your program, right now im at week 3 and finally I found program that i really enjoy! But i still have some issues with when to try hit 1RM? At the end of each block, or before deload week? I red your article about that you sent into comments several times but still i dont understand, so im trying to reach your help in comment section when would you recommend it to me try pr? Or should I hit just random when im feeling it? Thanks man, keep up with your content❤
It is set up so that either 1.) You hit maxes on week 4 of block 3 or 2.) You used the optional peaking block and hit maxes at the end of block 3 on week 5.
I really appreciate your patience. I have another question now, my competition is 14 weeks away, to be exact. I just finished the test for my new PR yesterday. Today I have arranged for a complete relaxation. I'm gonna run the schedule from w1 to w10 from tomorrow, and then add a peaking. But, that's my problem: run for 15 weeks when I only have 14 weeks. Do u have any suggestions on which week to cut? Thank u very much for ur reply
Why do you always have squat/deadlift in the same day? Wouldn't it be better to have a squat/bench or deadlift/bench day, from a recovery perspective? Also deadlifting at the start of the session. Thanks a lot for the content!!
Because there is a lot of fatigue carry over between squat and deadlift. If you do them on separate days, it’s training similar patterns and muscle groups 4-5 times a week. And I’d almost always do squats before deadlifts in a session because many times deadlift will actually feel better from that, or at least be unaffected. Versus squat will be affected by deadlifting first.
What's the reasoning behind reverse lunges instead of Bulgarian split squat? and should we use dumbbell or barbell for it? Thanks for making the program free!!
This is awesome! I understand everything is specific and this is just a generalized program... however, is there a way you would go about sumo 1x / wk and conventional 1x / wk or even like top set sumo, back down conventional and vice versa (top set conventional, back down sumo)? Thanks for everything Steve!
@@PRsPerformance thanks for the response, my question must've came off differently than I meant it. I mean more how do you go about sumo & conventional in the same program? Ex: primary day sumo - secondary day conventional.... or primary day - top set sumo, back down conventional, secondary day- top set conventional, back down sets sumo... etc. I hope that makes more sense, thanks!
Thanks a lot for your videos. They've helped me a lot to train my squats pain free. I really want to do one of your new programs, they look awesome but I'm used to training with a higher bench and OHP volume,do you think I could benefit from lowering my bench volume?
I can’t answer the question on individual bench programming without having a full perspective on your training history, but barring you have very minimal range of motion on bench, I can’t imagine you need significantly more volume than what is presented in the 4 day program.
@@PRsPerformance I'll try the program out exactly as written and monitor results and adjust if necessary only. Thanks again for the programs I'm really excited to try it out!!
Without knowing training history and what you've typically done I can't say that for sure. This is a general template of workload that find is fairly average for the majority of lifters, but yes, Master's lifters do tend to do a little less total workload. So if you feel like this is too much, adjust down slightly.
Hi Steve! Awesome program here. Just wondering if the deload’s are incorporated into the training blocks, or if I will need to stick my own in when I need to. Cheers!
Hey man, I love what you do with this Chanel! This free program has helped me a lot. Thanks so much for all you do. I had a question about the optional peeking block. You suggest in the this video to not use it if you don't plan on competing. I completely understand. I just wanted to know what you recommend if someone just wanted to test their 1RM after these three blocks? When should I do this and how shouldn't go about it? Even if I don't have a full peeking block, what should the week I go for my max look like?
Awesome work man! How would you split up the 3 day bench + Sumo into 5 training days? I was thinking of moving the tertiary bench onto its own day. Thanks man!
Hi Steve, I noticed that each block allows for you to change your training max. Is this meant to be adjusted each block or kept consistent. Also what’s the difference between a training max and just an all time PR?
Here is an article I wrote on training maxes to give a detailed explanation to your question! prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/amp/
Damn, I *just* started the "old" program. Think I'll stay the course and jump on this later, greatly enjoying the program so far. Thanks for all the free stuff you're putting out there, your videos alone have fixed major aspects of my squat and deadlift. EDIT: Goddamnit, this new program seems so much more fun, think I'll switch. One question, on the secondary squat day I have access to a pendulum squat machine (I don't on primary day). I saw you heavily hyping them in the Q&A vid, would you recommend doing them instead of reverse lunges, or switch place with the Leg Press (inc. sets and reps) on the primary day? Sorry for the overly specific question you already addressed in the video :)
I'd recommend if possible doing the pendalum squat instead of the leg press, but if it has to be done on the secondary day you can do that instead of the reverse lunges as well, not a huge difference.
Thank you for the free program ❤ On the sumo versions, would barbell RDLs be any less effective than dumbbell RDLs, and would barbell RDLs be a good alternative if I don’t have access to heavy enough dumbbells?
Barbell RDLs tend to be more fatiguing, so that is why dumbbells are programmed. If you don’t have access to heavy enough dumbbell, I would do split stance RDLs
Been loving the program just about to compete block 2. Just wondering when I should attempt a pr? I see there are heavy singles programmed on block 3 but no specific week to hit a pr. Thanks so much for the great content.
@@PRsPerformance Should I simply attempt it on a day I feel strong or should I aim to hit it at the latter end of the program. Thanks so much for the response.
Hi, Steve! Don't know if you still read the comments here since the video is a bit older. Really like the channel and your approach to programming. I want to start the 15W program, but have also seen the video on "distance traveled". I am a 6"4 long legged lifter and I feel like Squats and Deadlifts induce a lot of fatigue. Should or could I make slight changes to the Sumo DL/Bench 3x program to adjust for that fact? How could they look like? Thanks a lot and best regards. (PS: please make that paypal option available for powerliftingnow :D )
You can adjust the program however you’d like if you feel like certain adjustments would suit you better. And PayPal option is available. Email info@powerlifting-now.com
I love this program, already on week 3! Already getting so much gains from it. I wanted to ask if it’s possible that I can adjust on the rows and pull downs variation. I love weighted pull-ups and barbell rows, would you think alternating it within the rows and pull downs would be detrimental to progress?
Hey Steve your Program is great and I am already seeing progress. I am doing the 4 times bench and sumo deadlift one but I wanted to ask if I could add some bicep exercises to day one to train it twice
One last question: I will be on vacation when I will be at week 3 of the program for 1 week so I can't train. What should I do after the week? Start at week 1 again or just continue with week 3??
Thank you for the programs! I was wondering if it the split is working every other day ? I have a different work schedule and I can hit the gym every other day only.
Very late question but can I make the 4 day 3x bench and sumo deadlift be instead a conventional deadlift? Like I would follow the program the same except I'm switching the sumo and sumo accessories into conventional lift and work. Thank you so much for the free program man
Really enjoying the program Steve just got one more question. Would you recommend leg pressing single with a single leg or both as my day 1 leg accessory ? Thank you
Hi coach. Quick question. I noticed the 3xBench/Sumo program has close grip bench and the 4xBench/Sumo has tempo bench instead. In addition, the 4xBench has 2 competition bench days. 1) What is the rationale for having close grip in the 3xBench and tempo bench in the 4xBench? 2) Would it make sense to swap out one of the competition bench days on the 4xBench with close grip so you get competition, tempo, larsen, and close grip all in 1 week? Thank you!
Insert training maxes as kg, and then go to the weight cells and adjust the rounding from 5 to 2.5. A quick trick is to do a "find and replace" for the string ", 5)" into " 2.5)" and tick "also search formulas" and sheets will change the rounding on every formula for you.
Thanks Steve, great program. I have two questions. 1) Do we skip block 3 and start peaking block after block 2 if we are competing? 2) Do we have to change training max each block based on our performance in that block or it should remain same?
Hi I wanna ask when should I retest my PR. Should I do it after 15 weeks and then retest everything? Also any guideline on how to warm up for a max out test. I am new to this sport. Thank you very much Another question is what if I don’t feel that tiring after 4 weeks, should I continue the deload or should I move towards another block right away?
There is an optional peaking block for block 3 if you’d like to test maxes at the end. As for deloading, you can adjust the program however best suits you.
Currently on peaking phase in your 2021 program and I've seen so much progress till now. I'm planning on running the 2022 one and I'm super excited. I'm just worried about one thing: why is the rpe in the 2022 program a lot lower than the 2021? The 2021 has been great for me so I don't know if the drop in rpe will benefit me as much as the 2021 program.
The peak RPE by weeks 3-4 are very similar, and the secondary days are programmed a bit more intense IMO than 2021, so stress wise they end up being fairly similar. You can always adjust the RPE to your individual needs, as this is a template.
A little late and maybe a stupid question, but is there a reason you dont program any overheadpresses? Could I add some without "spoiling" any progress?
Hi steve, first i want you to pardon me for my bad English secondary I want to thank you for that good content. my question is should i attempt for 1rm before jumping to a new block or how i should choose my new 1rm for second block
No, do not test your training maxes after each block. Here is an article on when and how to adjust them..... prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/
Hello Steve! I have been running this program and have been wrapping up the 4th week of the 1st block and I’ve noticed that there are 4 weeks + a deload week every block. With that being said, do you think it would be a good idea to add another week or 2 per block considering that I have been making great progress and the estimated 1RMs have been increasing each week with no stall or regression in the 1RMs?
Is this program okay to run on a deficit of say 250 calories? My goals are to cut bf from 23%~ to 15% while maintaining my bench atleast and increasing my squat & deadlift (early-intermediate) cheers
Love your content, going to use this too push 800kg total. With the 3 day bench conventional deadlift. I can't workout on Friday. Would Saturday be optimal or a different day ? Thanks
Any suggestions for a home gym user who doesn't have access to any kind of leg press type machine? Also, the accessories from Ben are awesome! Appreciate the effort you put in.
Hey coach, I will start the 4x bench Sumo program and I wonder if this program have a week or day when I test my 1RM? I'm asking this because I don't compete in powerlifting, I'm just a hobby lifter who wants to get stronger and I want to always test myself and see improvements in my heavier lifts.
Do you have any guidance on potentially updating the training maxes from block to block to block? Is this desirable/necessary or do you recommend working with the same training maxes for all 3 blocks? If we should update maxes each block, what method would you suggest? Thanks!
Should I run 3x or 4x bench program if I have long arms? I've heard some people say long armed lifters' shoulders will get too beaten up with 4x but I also feel like since I struggle with bench most, frequency should also help more. I'm confused about this. Just hoping to get your reccomendation on this. Thanks in advance!
Blocks 1 and 2 been amazing! Im about to start the peaking block but i think im off on holiday on week 5. Is it fine to just start on week 2? I dont compete but i want to go for some prs thanks 👍
I've been training for about a year now using a high intensity regimen, Week one seems very low volume from what I usually do, Would you recommend I still start from there? I'm thinking I may overtrain a bit hence why I'm here lol, Yet I feel like I need to do more, Thanks in advanced I appreciate what you're doing :).
I mean I wrote the program as is for a reason, so yes, I’d start with week 1. With that said, this is a template and not 1 size fits, so you can adjust however you’d like. But I’d always recommend starting as is at first barring you are incredibly sure you know you need more.
thanks for this! To convert to kg just change the 5s to 2.5 right? and would you recommend running all 15 weeks in a bulk or would maintenance suffice?
Hey thanks for the program, I did 2 blocks now and the progress is already huge. I just noticed that the tertiary bench day (Larsen Press) feels extremely light. The top set is a RPE5.5 for me in week 4. Is this wanted or should I maybe adjust the percentages a bit?
Hello, Im planning on using this as my first program. A little confused on what the primary,secondary, and tertiary lifts mean on the reccomended split. Could you elaborate?
Hi Steve, I am currently on the 3rd week 1st block in the program and my first meet is 16 weeks away. My question to you is what do you think I should do in order to fill in the gap leading up to meet day? (btw I love your program)
Hi i really do hope you see this. I’ve made major progress on all 3 lifts thanks to your program. I need some help, my right arm usually locks out late on bench so I’m guessing it’s weaker than my left. I think isolation exercises would help but i don’t know when to add them to prevent it from affecting my other lifts. I’m currently running the 4xbench conventional program. If you could also help with specific isolation movements for my weak right arm that would be great. Thank you.
@@PRsPerformance it’s not intentional, really wish I could show you. My left arm has already pushed the weight up and then my right arm finishes the movement. But I’ll check my technique. Thank you.
Im about to finish the 2021 program and it has worked quite well. The thing is ive done all the days in the opposite order, like i start at day 4, then day 3, day 2 and at the end of the week is day 1. Is it a bad idea to continue like this, because previously im used to doing deadlifts on the first day of the week, bench second, squat on third etc?
Hi, I'm following the 2023 pre-program (4 benches + sumo), and I have a question. on day 5 "sumo pause deadlift 0-1-0" is this top hold pause 1 tempo or bottom stop (just off the floor) and lockout 1 tempo?
TY to share this program. one quick question i have to rest at sat, sunday what is best split for me? mon~friday 5day straight or mon(workout) tues(rest) wed~friday(workout) 4day split whats you recommendation?
Steve, I am running a 4 day split so I am squatting and deadlifting on the same day. Would you still recommend the set of 5 prior to to the fatigue single for deadlift on Day 4?
A couple questions about the program. Should maxes be set same for each block, if not how to judge it. Second question, If I am not running the peaking block, how can I figure out the maxes for the next training cycle (going back to block 1)?
Hi, I was sick for a week and missed a whole week of lifting, should i continue where I was up to before getting sick or skip that week of the program.
I have plenty of lifters I coach who do 4 week blocks, so it just depends on the person. This is a template and an "average" of what I find the middle of the bell curve would respond to, so adjusting to work best to what suites you is great.
I might struggle getting time for 5 trainings days a week but I think 4x a week bench would be beneficial? Can I add some bench work on the 4th day of the 3x Bench, Sumo program?
I would like to ask if I have no harmstring curls in my home gym😢 can I use Romania dl or Dumbbell dl or other actions u recommend instead? Thank you very much
In the 4x Bench - Conventional program, Block 2 Week 5 Day 1 has the second deadlift set as a 3x5. I'm assuming this is a typo as all the other days have the 5x1 cluster (or 3x1 for deload weeks)?
Thanks for the programm. I have a question regarding using this with the metric system (kilos). Can i just intput my training maxes as kilo in the LB square to have kilos as BE range and TE range? Or should i calculate the kilos to lb everytime?
I’m on week 3 of the first block and my bench seems to be trending down. Recovery factors aside, I’ve been using the low end of the rpe range and even lowered my max a bit to play it safe and I’m still struggling. For example, the rpe 7.5 bench was actually rpe 9 and I had to drop below the calculated back off sets. Ive done well with high volume bench in the past, I’m not sure what’s wrong.
It is a template program, so it is not one size fits all. Without coaching you directly, I couldn’t say specifically what you’d need to change or better suit you.
hi steve! I ran your program once and I want to run it again but I feel that my maxes have gone up(i did not use the optional peeking block)so do I just type in the same maxes that I typed the first time or should I type the maxes approximately that I think they are?
Steve my man, two questions (sumo 4x bench): - How would you split the SBD day when short on time? Currently Im moving bench to the Friday before it. - Anything you would change for someone who has a weak squat compared to deadlift? 200/250@83 even w short arms.
And what I think is a typo you have: on block 1 sbd day you have pause squat followed by comp squat, but on blocks 2 and 3 they are inverted, you have comp squat followed by paused.
appreciate the explanation, think ill try the program next week. i was just wondering if there's a possible way to do the x3 bench conventional program in 4 days instead of 5. is it fine to the sumo version but replace it with conventional along with its recommended accessories or is it generally not good to do conventional after squat? also training max is about 90% right?
You can adjust however you would like, just that the recommend splits are there to show what is intended to be the best layout. And here is an article on my sight talking about training maxes.... prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/
@@PRsPerformance thanks, ill go check it out. got two more questions, lets say due to some circumstances, u may had to stop training for a day or even a week. how should one go about getting back into training for that particular week? redo the entire week or try to fit in the missed days in the next week? also do we increase the training max every block, and by how much?
I’d change them every 3 blocks, and here is article on my website explaining adjusting training maxes….. prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/amp/
