r/powerlifters

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 ?

After the warmup sets, and into the working sets—15-20% over your 1RM held 15–20 seconds and racked, rest and then get a lower RPE for your current 1RM or attempt a slightly higher 1RM.
I’m positive that it’s been around for over 50 years, and I know that Jennifer Thompson uses it in her videos, so I’m not the only one teaching it.
I’ve heard it called a heavy lockout hold, supramaximal hold, static hold, isometric lockout, or overload hold.
What do you call it, and how long have you been using it?

Hey guys I'm trying to identify a YouTube channel I've watched years ago but I haven't found anything for like a year.

YouTube video - American male powerlifter, <25 years old, watched around 2022-2024, daily/weekly PR videos with on-screen text and no music - manga chapter thumbnails, most viewed video is a PR timeline/compilation up to ~600 lbs deadlift and other PRs of multiple exercises , sometimes ugly lifts as a lot of weight, remember training racks in his garage but he's mostly at gyms in his videos though, maybe puts something in his mouth to bite down?

Any help is appreciated 🙏🏻

I've got a comp coming up in November and I'm trying to get a playlist of hype songs I can choose from before going up.

What are people's go to song or playlist?

Hi everybody, I (M28) want to start powerlifting in September. I’ve always done some kind of exercise/sport all my life, the latest being 4 years of kickboxing, but never followed a structured weightlifting program. Now I’m tired of being small and I want to be bigger and stronger, and as I fell in love with barbells in the last few years at my kickboxing gym, I thought that powerlifting would be the most sensible decision. I want to sign up in a gym that is specifically focused on powerlifting, I found one near where I live.

So I wanted to know from you what should I expect? What does a powerlifting workout typically look like? I think that in this gym there are also courses as well as open gym, somebody here knows how something like this would work? And generally in a powerlifting program is there also some hypertrophy work? And generally, can I expect some aesthetic results from powerlifting? I’m not talking like bodybuilding or fitness models, but something decent.

Thank you to all who will answer, and feel free to put in things I didn’t directly ask about here but you think would be helpful.Hi everybody