I'm a sponge

[Brawny]

I'm with @Eman on this. You're doing way too much work at near max %, especially for your level.
Speed day should be 50-60%of max, with accommodating resistance...
This program is just a bit odd for a PL design for a new-ish lifter...

So that would be in the 145lb range for speed work? But what reps? AMRAP sets?

 

[Ironlord]

So that would be in the 145lb range for speed work? But what reps? AMRAP sets?

Usually speed work for bench is like 10 sets of 3...focus on controlled descent, explosive press
And you use bands /chains to bring the bar weight up to near max if you want... The bar weight is 145ish at chest, but near your or over max weight at full extension .. Teaches you to blow through sticking points in the ROM...

 

[Eman]

So that would be in the 145lb range for speed work? But what reps? AMRAP sets?

I agree with @Ironlord on the sets and reps for speed however, even if you're just doing touch and go sets it is still awfully heavy. Unless this is working towards a peak, there's no where to go with your intensity.

 

[The Terminator]

I bought rolls of Brawny towels the other day and they really are tough!

Kirkland paper towels ftw

 

[T-Bagger]

Kirkland paper towels ftw

I like the generic ones with black typewriter font that simply say “PAPER TOWELS”

 

[The Terminator]

I like the generic ones with black typewriter font that simply say “PAPER TOWELS”

lol I got something like that once, like $0.50 a roll and they wouldn’t absorb and would fall apart like Kleenex.

 

[T-Bagger]

lol I got something like that once, like $0.50 a roll and they wouldn’t absorb and would fall apart like Kleenex.

They’re horrible man. Kind of like 1 ply TP.

 

[The Terminator]

They’re horrible man. Kind of like 1 ply TP.

I know lol, the Kirkland brand is great tho, I use it with a bit of water to wipe my ass..

 

[Perrin Aybara]

The speed day weight makes zero sense to me. You're working within 90% of your max effort almost constantly... It's no wonder you are failing reps. You shouldn't really be failing reps on competition bench day... But on speed day...? Failing a rep on speed day shouldn't even be a consideration.

Speed work at your level didn't really add up to me either but I guess that is more of an opinion than a law of powerlifting. The weights you're using are just too heavy all around in my opinion... It's almost equivalent to maxing out constantly. Maybe I need to see last month to see if this was just the top end of a progressive overload... The speed work weight still wouldn't make any sense to me no matter where you are in the programming.

The % of your back down sets is about right... Would probably be better to be dropping more off just considering the fact you're starting out so heavy in relation to your 1rm... Which is around 270lbs or so.

@Perrin Aybara, what do you think of this?

Been driving all day and @Ironlord beat me to it anyway, but here's my two cents. Yeah, for speed I like a bunch of sets of 1-3 in the 60ish percent range, maybe a little band tension thrown in. And for late beginner and early intermediate I think it's unnecessary and detrimental even to make training overly complex with speed work, excessive variations and accessories, etc. Going 90% or more should also be used very sparingly in training. It's tons of 70-80% work that gets you strong. And shouldn't be failing reps in training ever. Those last two are the hardest for me to get through to people that I train.

 

[Brawny]

Been driving all day and @Ironlord beat me to it anyway, but here's my two cents. Yeah, for speed I like a bunch of sets of 1-3 in the 60ish percent range, maybe a little band tension thrown in. And for late beginner and early intermediate I think it's unnecessary and detrimental even to make training overly complex with speed work, excessive variations and accessories, etc. Going 90% or more should also be used very sparingly in training. It's tons of 70-80% work that gets you strong. And shouldn't be failing reps in training ever. Those last two are the hardest for me to get through to people that I train.

Do you do any online training?

 

[Perrin Aybara]

Do you do any online training?

No, I'm just training one person in person at the moment. He's a friend of mine and I'm doing it for free. He's about to smash a handful of records for the 60-64 age group at his next meet. If you started a log here on Meso I'd be happy to chime in on programming though, as would others I'm sure.

 

[Holidaypay]

Fuck, mindless you set yourself up with this one. I'm not gonna touch it but I'm sure someone will

It's not what you think he just uses them to club kids at the playground there tough enough to get the job done an clean the crime scene all at once

 

[Brawny]

No, I'm just training one person in person at the moment. He's a friend of mine and I'm doing it for free. He's about to smash a handful of records for the 60-64 age group at his next meet. If you started a log here on Meso I'd be happy to chime in on programming though, as would others I'm sure.

Have any resources to get my training dialed in?

 

[Eman]

Have any resources to get my training dialed in?

If you PM me your email, I can send you several books on programming and such. I can even send you programs if you want... Maybe take a break from the coach and go a different direction.

Are you solely interested in powerlifting? Or are you looking for just an overall improvement in body composition, overall strength, etc?

 

[Brawny]

If you PM me your email, I can send you several books on programming and such. I can even send you programs if you want... Maybe take a break from the coach and go a different direction.

Are you solely interested in powerlifting? Or are you looking for just an overall improvement in body composition, overall strength, etc?

Overall strength, body comp, and SIZE lol

 

[TX_Hempknight]

If you PM me your email, I can send you several books on programming and such. I can even send you programs if you want... Maybe take a break from the coach and go a different direction.

Are you solely interested in powerlifting? Or are you looking for just an overall improvement in body composition, overall strength, etc?

Thats a generous offer. Youre a good guy Eman.

 

[Eman]

Thats a generous offer. Youre a good guy Eman.

Pft, I'm not working for free here. I only trade for nudes... PM me for more details.

 

[Perrin Aybara]

Have any resources to get my training dialed in?

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

I think this would be a good place to start while you read up on the stuff @Eman sent you.

 

[Eman]

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

I think this would be a good place to start while you read up on the stuff @Eman sent you.

@Brawny that link explains in much better detail the progressions that I was rambling about in my PMs to you. The principals of strength training book I sent you covers undulating periodization in detail.

 

[Perrin Aybara]

If you end up liking the program from that first link there's a more advanced layout a few posts down here that worked really well for me. Used it for my first cycle and pulled my first 600lb deadlift at a meet.