Need Opinions On New Program

[Davisj9]

I usally train 4 days a week and I love “powerbuilding” or strength or whatever the term is now lol. Need y’all’s input. The strength days I do when I’m off hence the more work. I can do this kinda work just interested in opinions. Would love to do a powerlifting meet by years end we’ll see

 

[Davisj9]

Upper strength

Low incline 4x5-6

Or slingshot bench 3x3-5

Incline fly 3x10 or pec dec 3x12-15

Weighed dip 3x5 then body weight fail

Weighed pull-up 3x5 then body weight fail

Behind neck press 5x10

Lat pulldown for stretch 3x10

Pendlay row 3x5

Dumbell pullover 4x10

Dumbell or barbell curl 3x10/Tri pushdown 3x10-12

Hammer curl/oh Tri extension 4x10-12

Side raise/upright row 4x10-12



Legs

Good girl/bad gurks 3x10

Deficit deadlift work to heavy max

Squat 3x3-5 or leg press 5x10

Leg extension 4x12-15/bodyweight 10

Leg curl 4x12

Both Calves raise 4x fail

Abs 4x fail or till cramp

Cardio class



Dtp

Flat bench 3x3-5

Barbell curl/skullcrusher

50x40x30x20x10

Hammer curl/Tri pushdown

10x20x30x40x50



Legs

Leg press or hack squat 5x12-15

Leg extension 5x12-15

Leg curl 5x12-15

Calf raise 5x fail

Abs 5 x fail or till cramp

My maxes are 315 for bench
Deficit Deadlift 525
Deadlift 545
Squat 465

Haven’t squatted in months due to groin pain.
DTP is for my weakness. Will alternate every month. Currently not on cycle either

 

[Tyler Durden]

Will this be your first meet? Do you plan to go solo to do the meet, or do you have a coach in mind, or at least do the meet with someone and someone that has experience with competing in a powerlifting meet? Did you get these numbers on cycle or off cycle? If you do a powerlifting meet towards the end of the year, do you want to be on or off cycle? How serious are you about the meet? Is it so you can test the waters and it's not that serious, but you just want to see if you would like it or not? Or are you serious and plan to use support gear, i.e.: suit, wraps, belt, etc. Get your current injuries/pain healed up, i.e.: groin, you're going to need to be able to safely squat heavy coming into a meet, even months out from the meet. This program you posted up, how long are you going to run it for? Your attitude towards doing a meet will dictate your training, mainly to stay safe, not injure yourself and enjoy the experience.

My maxes are 315 for bench
Deficit Deadlift 525
Deadlift 545
Squat 465

P.S.: The one thing about your current training program that jumps out to me that I might change up is "Behind neck press 5x10". I would change those to standard in front of the head Presses for pressing power and shoulder health.

 

[Tyler Durden]

Run this program for now, get healed up and decide if you're going to do a meet at the end of the year or not. If you decide to do the powerlifting meet, pick a meet to do and program for the meet 6 - 8 months out. Reason why I say program out 6 - 8 months is that the program you posted up isn't even close to having you ready for a meet. If you're not going to do a meet, I don't see anything wrong with your programing. It's yours, it's individualized for yourself, for what you want out of a program.

If you want some real guidance, I have a good friend with an online coaching business who has been a very successful competitive powerlifter with multiple titles under his belt and he coaches all kinds of athletes. He's reasonable and he could do a hybrid program for powerlifting and bodybuilding including prepping for a meet, which sounds like what you're interested in.

Cody Lefever GZCL

Cody Lefever's personal training website. The creator of the GZCL Method and General Gainz. Sign up to train with him online or in person at his gym in Alma, Colorado.

www.gainzfever.com

 

[Davisj9]

Will this be your first meet? Do you plan to go solo to do the meet, or do you have a coach in mind, or at least do the meet with someone and someone that has experience with competing in a powerlifting meet? Did you get these numbers on cycle or off cycle? If you do a powerlifting meet towards the end of the year, do you want to be on or off cycle? How serious are you about the meet? Is it so you can test the waters and it's not that serious, but you just want to see if you would like it or not? Or are you serious and plan to use support gear, i.e.: suit, wraps, belt, etc. Get your current injuries/pain healed up, i.e.: groin, you're going to need to be able to safely squat heavy coming into a meet, even months out from the meet. This program you posted up, how long are you going to run it for? Your attitude towards doing a meet will dictate your training, mainly to stay safe, not injure yourself and enjoy the experience.

My maxes are 315 for bench
Deficit Deadlift 525
Deadlift 545
Squat 465

P.S.: The one thing about your current training program that jumps out to me that I might change up is "Behind neck press 5x10". I would change those to standard in front of the head Presses for pressing power and shoulder health.

I plan on doing everything solo, I don’t have a coach in mind I was thinking on doing this program then going back to Jonnie Canditios program. All these numbers were on cycle just Test Anadrol and a little Tren ace. I’m mainly wanna see how I do against other people and if I like it ima take it more seriously. I’ve had this groin injury for years that’s why I stopped bjj every now n then the pain flares up n I can’t squat heavy. I use behind neck press because that’s my favorite movement for strech n squeeze.

Been wanting to do it for awhile but I don’t wanna embrass myself

 

[Davisj9]

Run this program for now, get healed up and decide if you're going to do a meet at the end of the year or not. If you decide to do the powerlifting meet, pick a meet to do and program for the meet 6 - 8 months out. Reason why I say program out 6 - 8 months is that the program you posted up isn't even close to having you ready for a meet. If you're not going to do a meet, I don't see anything wrong with your programing. It's yours, it's individualized for yourself, for what you want out of a program.

If you want some real guidance, I have a good friend with an online coaching business who has been a very successful competitive powerlifter with multiple titles under his belt and he coaches all kinds of athletes. He's reasonable and he could do a hybrid program for powerlifting and bodybuilding including prepping for a meet, which sounds like what you're interested in.

Cody Lefever GZCL

Cody Lefever's personal training website. The creator of the GZCL Method and General Gainz. Sign up to train with him online or in person at his gym in Alma, Colorado.

www.gainzfever.com

Since u explained it like that I can do another template for now and have meet picked. I’ve watched a video on him years back I definitely remember his methods. I’ll refresh myself and lil bit keep that in mind. Thank you so much