u/sergiomcwareo

So im currently on max test week then taking a slight deload or pivot phase and made a program tailored to my personal needs

Day 1
Comp squat 4x5 rpe 2-8
Comp bench 5x5 rpe 2-8
Jm press 2x6-8 rpe 2-8
pulldowns 2x6-8
lateral raise 2x10-12
calf raise 2x10-15
adductor machine 1x8-10

Day 2
Pause DL 4x5 rpe 2-8
Spoto Press 4x6 rpe 2-8
Pause Squat 2x6–8 rpe 2-8
rear delt machine 2x10-12
hammer curl 2x6-8
leg curl 1x8-10
hip thrust 1x6-8

Day 3
Pause BP 2x5 rpe 2-8
Row 2x8-10
baysein curl 2x10-12
lateral raise 2x12-15
overhead ext 2x8-10
forearm 2x10-12
calf raise 2x8-10
adductor 1x10-12

Day 5
Heavy Squat 1x1 + 3x3 rpe 6-8 singles/rpe2-8 backoff
Heavy Bench 1x1 + 4x3 rpe 6-8 singles/rpe2-8 backoff
Incline DB Press 2x6 Rpe 2-8
Cable Lateral Raises: 2x8-10
Neutral Grip Cable Row: 1x8–10
Preacher / EZ-Bar Curls: 1x10–12

Day 6
Heavy DL 1x1 + rpe6-8 3x3 rpe 2-8
Pin Squat 2x5 rpe 2-8
Rope Tricep Pushdowns 2x 10–12
Rear Delt Cable Flyes 3x 12–15
Reverse Wrist Curls 3x 12–15
Lying Leg Curl 1x10–12
Hip thursts 1x12–15
Leg Extensions2x10–12

Duration: 6 Months (Six 4-week blocks).

Top Singles (Days 5 & 6):
Week 1: ~85% of 1RM (Target RPE 6)
Week 2: ~88% of 1RM (Target RPE 7)
Week 3: ~91% of 1RM (Target RPE 8)
Week 4: No Top Singles (Deload)

Volume & Back-off Sets
Week 1: RPE 2-3
Week 2: RPE 4-5
Week 3: RPE 6-8
Week 4: RPE 2-3

Hypertrophy Isolations:
All sets taken to true failure You only increase sets/volume
if progress completely stalls across multiple weeks.

At the end of Week 3, you adjust your estimated 1RM for the next block based on how the top single actually felt:
Felt like RPE 9: Add 0% to 1RM for next block.
Felt like RPE 8: Add 1.5–2% to 1RM.
Felt like RPE 7: Add 2.5–3% to 1RM.
Felt like RPE 6 or below: Add 3.5–4% to 1RM.

Blocks 1-3 (Accumulation): Volume sets at 5 reps, Back-offs at 3 reps.
Blocks 4-6 (Intensification/Peaking): Volume sets drop to 4 reps, Back-offs drop to 2 reps to accommodate the heavier loads.

My question is this good for someone who is a intermediate at one a half year of training and has major sticking point middle portion of the bench, the bottom of a squat and knee level on deadlift ?

So im currently on max test week then taking a slight deload or pivot phase and made a program tailored to my personal needs

Day 1
Comp squat 4x5 rpe 2-8
Comp bench 5x5 rpe 2-8
Jm press 2x6-8 rpe 2-8
pulldowns 2x6-8
lateral raise 2x10-12
calf raise 2x10-15
adductor machine 1x8-10

Day 2
Pause DL 4x5 rpe 2-8
Spoto Press 4x6 rpe 2-8
Pause Squat 2x6–8 rpe 2-8
rear delt machine 2x10-12
hammer curl 2x6-8
leg curl 1x8-10
hip thrust 1x6-8

Day 3
Pause BP 2x5 rpe 2-8
Row 2x8-10
baysein curl 2x10-12
lateral raise 2x12-15
overhead ext 2x8-10
forearm 2x10-12
calf raise 2x8-10
adductor 1x10-12

Day 5
Heavy Squat 1x1 + 3x3 rpe 6-8 singles/rpe2-8 backoff
Heavy Bench 1x1 + 4x3 rpe 6-8 singles/rpe2-8 backoff
Incline DB Press 2x6 Rpe 2-8
Cable Lateral Raises: 2x8-10
Neutral Grip Cable Row: 1x8–10
Preacher / EZ-Bar Curls: 1x10–12

Day 6
Heavy DL 1x1 + rpe6-8 3x3 rpe 2-8
Pin Squat 2x5 rpe 2-8
Rope Tricep Pushdowns 2x 10–12
Rear Delt Cable Flyes 3x 12–15
Reverse Wrist Curls 3x 12–15
Lying Leg Curl 1x10–12
Hip thursts 1x12–15
Leg Extensions2x10–12

Duration: 6 Months (Six 4-week blocks).

Top Singles (Days 5 & 6):
Week 1: ~85% of 1RM (Target RPE 6)
Week 2: ~88% of 1RM (Target RPE 7)
Week 3: ~91% of 1RM (Target RPE 8)
Week 4: No Top Singles (Deload)

Volume & Back-off Sets
Week 1: RPE 2-3
Week 2: RPE 4-5
Week 3: RPE 6-8
Week 4: RPE 2-3

Hypertrophy Isolations:
All sets taken to true failure You only increase sets/volume
if progress completely stalls across multiple weeks.

At the end of Week 3, you adjust your estimated 1RM for the next block based on how the top single actually felt:
Felt like RPE 9: Add 0% to 1RM for next block.
Felt like RPE 8: Add 1.5–2% to 1RM.
Felt like RPE 7: Add 2.5–3% to 1RM.
Felt like RPE 6 or below: Add 3.5–4% to 1RM.

Blocks 1-3 (Accumulation): Volume sets at 5 reps, Back-offs at 3 reps.
Blocks 4-6 (Intensification/Peaking): Volume sets drop to 4 reps, Back-offs drop to 2 reps to accommodate the heavier loads.

My question is this good for someone who is a intermediate at one a half year of training and has major sticking point middle portion of the bench, the bottom of a squat and knee level on deadlift ?

So im currently on max test week then taking a slight deload or pivot phase and made a program tailored to my personal needs

Day 1
Comp squat 4x5 rpe 2-8
Comp bench 5x5 rpe 2-8
Jm press 2x6-8 rpe 2-8
pulldowns 2x6-8
lateral raise 2x10-12
calf raise 2x10-15
adductor machine 1x8-10

Day 2
Pause DL 4x5 rpe 2-8
Spoto Press 4x6 rpe 2-8
Pause Squat 2x6–8 rpe 2-8
rear delt machine 2x10-12
hammer curl 2x6-8
leg curl 1x8-10
hip thrust 1x6-8

Day 3
Pause BP 2x5 rpe 2-8
Row 2x8-10
baysein curl 2x10-12
lateral raise 2x12-15
overhead ext 2x8-10
forearm 2x10-12
calf raise 2x8-10
adductor 1x10-12

Day 5
Heavy Squat 1x1 + 3x3 rpe 6-8 singles/rpe2-8 backoff
Heavy Bench 1x1 + 4x3 rpe 6-8 singles/rpe2-8 backoff
Incline DB Press 2x6 Rpe 2-8
Cable Lateral Raises: 2x8-10
Neutral Grip Cable Row: 1x8–10
Preacher / EZ-Bar Curls: 1x10–12

Day 6
Heavy DL 1x1 + rpe6-8 3x3 rpe 2-8
Pin Squat 2x5 rpe 2-8
Rope Tricep Pushdowns 2x 10–12
Rear Delt Cable Flyes 3x 12–15
Reverse Wrist Curls 3x 12–15
Lying Leg Curl 1x10–12
Hip thursts 1x12–15
Leg Extensions2x10–12

Duration: 6 Months (Six 4-week blocks).

Top Singles (Days 5 & 6):
Week 1: ~85% of 1RM (Target RPE 6)
Week 2: ~88% of 1RM (Target RPE 7)
Week 3: ~91% of 1RM (Target RPE 8)
Week 4: No Top Singles (Deload)

Volume & Back-off Sets
Week 1: RPE 2-3
Week 2: RPE 4-5
Week 3: RPE 6-8
Week 4: RPE 2-3

Hypertrophy Isolations:
All sets taken to true failure You only increase sets/volume
if progress completely stalls across multiple weeks.

At the end of Week 3, you adjust your estimated 1RM for the next block based on how the top single actually felt:
Felt like RPE 9: Add 0% to 1RM for next block.
Felt like RPE 8: Add 1.5–2% to 1RM.
Felt like RPE 7: Add 2.5–3% to 1RM.
Felt like RPE 6 or below: Add 3.5–4% to 1RM.

Blocks 1-3 (Accumulation): Volume sets at 5 reps, Back-offs at 3 reps.
Blocks 4-6 (Intensification/Peaking): Volume sets drop to 4 reps, Back-offs drop to 2 reps to accommodate the heavier loads.

My question is this good for someone who is a intermediate at one a half year of training and has major sticking point middle portion of the bench, the bottom of a squat and knee level on deadlift ?

So recently as of late I’ve almost finished the Alexander bromley bullmastiff program and want to move to a different style of programming so here it goes I made a program that would be tailored to my needs and here is my current SBD weaknesses

Bench: I will transition to TNG to comp bench and transition to a wide grip as well but my biggest weakness is lockout which due to tricep strength

Squat: I will transition to high bar to low bar my biggest weakness on squat is hitting depth

Deadlift: I do conventional but don’t plan going to sumo but I have a habit of slightly hitching when doing heavy deadlifts so that’s my weakness there

About me: I’ve been lifting for a year and a half and I’m “18” I’m also not considerably tall only being 5’4 and weighing 152lbs/69kg
I have relatively good limb structure having short femurs and longer torso makes ideal for squats but I also have shorter arms so bench is easier while deadlift not so much

My current SBD as almost the end of bullmastiff is
S185kg
B112kg
D193kg

The reason why I made my own program is because most powerlifting programs are for the general lifter or a minority and not rather for the individual and I do know some are “customizable” but I would like one that would be specifically for me alone so here’s the program

Program 5x week 3x bench 2x squat 2x deadlift

Day 1 bench/squat volume
Squat 4x5 rpe 2-3
Bench 4x5 rpe 2-3
JM press 2x6-10
Row 2x8-12

Day 2
Deficit dead 3x3 rpe 2-3
Spoto press rpe 6
Ohp variation 3x5
Leg curl 2x8-10

Day 3 hypertrophy based day
Pulldown 2x6-10
Pushdown 2x10-12
Side raise 2x10-15
Curl 2x8-10

Day 4 rest

Day 5 heavy bench/squat
Squat 1x1 rpe 6
Bench 1x1 rpe 6
Back off 3x4 rpe 5-6
Dips 2x6-8
Row 2x8-12

Day 6 heavy deadlift
Deadlift 1x1 rpe 5
Back off 3x3 rpe 5
Leg press 2x8-10
Calf raise 2x10-15

Day 7 rest

Progression block/4 week

Week 1
Top sets rpe 6 \[88%\]
Volume 4x5 rpe 2-3

Week 2 rpe
Top sets rpe 7 \[90%\]
Volume 4x5 rpe 4-6

Week 3
Top set rpe 8 \[92%\]
3x4 rpe 7-8

Week 4
Top sets not included
Volume 3x4 rpe 2-3

After every block I will add 0-4% on Squat/Deadlift and 0-3% on bench based on the top single of week 3 which will be added to the next block based on the rpe the exact are as followed
Rpe 6 -4-3.5%
Rpe 7- 3-2.5%
Rpe 8 add 2-1.5% based on lift
Rpe 9 add 0%
And yes I do have micro plates to the exact number

Accessory
I like training to failure with my hypertrophy based movements but I also do realize that if progressive overload isn’t being occurring correctly either something is wrong with form or more or less volume will likely be the solution. As the SBD work the is the bulk of the volume and energy/fatigue going to but a telltale sign: if I feel good and progress good that workload should maintain the same. If I feel good but progressing poorly it’s more under loading work and have to add more. If I feel bad but progressing good I’m doing it slightly over and need to cut slightly amount of workload. And finally if I feel bad and progressing badly I’m likely overdoing it. The “feel” represents fatigue and soreness. So to simplify it to one sentence accessory work volume will rarely change and if it does will happen slowly.

So now I need advice or changes within the program or general Strength training