Powerlifting Program

[Test_Subject]

I'm looking to get more into powerlifting and less into bodybuilding.

I put together a program and I thought that I'd post it here to see if anyone sees any glaring holes in my plan.

OHP Day

OHP 531 rep scheme with joker sets
Bench 5 x 4
Close Grip Bench 5 x 8
Side Raises 10 x 3
Tricep Pulldowns 10 x 3
Facepulls 10 x 3

DL Day

Deadlifts MagOrt rep scheme
Deficit Deads 8 x 3
Front Squat 10 x 3
Chins 10 x 3
Preacher Curls 10 x 3
Cable Crunches 10 x 3

Bench Day

Bench 3 x 8, 2 x 2
OHP 4 x 3 last set AMRAP
Dumbell Bench 5 x 4
Tricep Pushdowns 15 x 3 last set AMRAP
Side Raises 10 x 3
Facepulls 10 x 3

Squat Day

Squats 4 x 5, 3 x 5
Good Mornings 8 x 3
Leg press 15 x 3
Dumbell rows 10 x 4
Seated Rows 10 x 3
Ab Rollouts 15 x 3

I feel like it's a solid program but I may be missing something. Any input would be appreciated.

 

[Perrin Aybara]

I'd mix stuff up a little. Put some bench stuff on deadlift day, some squat stuff on bench, etc, etc. You'll get more out of them going in somewhat fresh rather than just hammering the same muscles for a whole session. Plus stimulating growth more often.

 

[Test_Subject]

I'd mix stuff up a little. Put some bench stuff on deadlift day, some squat stuff on bench, etc, etc. You'll get more out of them going in somewhat fresh rather than just hammering the same muscles for a whole session. Plus stimulating growth more often.

Thanks for the feedback. How does my accessory work look?

 

[Perrin Aybara]

Thanks for the feedback. How does my accessory work look?

I like to see upper back every gym session. Maybe some direct hamstring work, too.

 

[Test_Subject]

I revised things a bit.

OHP/Squat

OHP 531
Smolov Squat
Close Grip Pulldown
Lateral Raise
Facepull

DL/Weighted Dips

Deadlift Magort reps
Deficit deads
Weighted Dips
Chins
Cable Crunches

Bench/Squat

Bench
Close Grip Bench
Smolov Squat
Barbell Rows
Facepulls

Squat/DL

Smolov Squat
MagOrt Deadlift
Leg Press
Dumbell Row
Ab Wheel

Look better? I'm honestly pretty new to powerlifting, so I appreciate the advice.

 

[Perrin Aybara]

Do you have any issues with work or anything interfering with your squat or deadlift day? Lately I've been doing deadlift on Saturday for that reason and will be doing squat on Saturday starting next year.

Also, I'm not super familiar with MagOrt or Smolov as I've never run either. So I'm not sure what that would look like or how it would work put together like this, but here's how I would arrange things. Either this or if you feel like your lower body needs more recovery you could turn the main bench back into something like your initial post, so there's like an upper day, lower day, and two full body days.


Day 1

Smolov squat
MagOrt deadlift
Front squat
Dumbbell rows
Ab wheel

Day 2

Bench
Smolov squat
Close grip bench
Barbell rows
Face pulls

Day 3

Deadlift MagOrt reps
Weighted dips
Deficit deadlift
Chins
Cable crunches

Day 4

Leg press (light and higher reps)
OHP 5/3/1
Close grip pull downs
Lateral raises
Face pulls

 

[Perrin Aybara]

Wait, isn't it recommended to not even deadlift while doing smolov squat program?

 

[CAswole]

@Test_Subject why 531 for oh press but not for the other big lifts?

 

[Eman]

I have done smolov however, it was an extremely bastardized version because full boar smolov isn't a good idea... Unless you're Russian.

I actually like your first setup. I'm not big on mixing stuff like bench and deadlift or squats and bench.

I think the biggest factor in what you're trying to accomplish is the weights you're using and the RPE you work in. The sets/reps you use shouldn't be static, they should undulate from week to week and month to month.

 

[Test_Subject]

@Test_Subject why 531 for oh press but not for the other big lifts?

I find that 531 isn't optimal for bench or deadlift, and I wanted to try smolov for squat.

I've had great results with it for OHP, though, and figured that I'd stick with it.

 

[Test_Subject]

Wait, isn't it recommended to not even deadlift while doing smolov squat program?

It is, but I figured I'd be OK if I wasn't doing it 4x a week as prescribed.

 

[Test_Subject]

I have done smolov however, it was an extremely bastardized version because full boar smolov isn't a good idea... Unless you're Russian.

I actually like your first setup. I'm not big on mixing stuff like bench and deadlift or squats and bench.

I think the biggest factor in what you're trying to accomplish is the weights you're using and the RPE you work in. The sets/reps you use shouldn't be static, they should undulate from week to week and month to month.

I've never tried Smolov. Thanks for relating your experience.

 

[Eman]

I've never tried Smolov. Thanks for relating your experience.

I realized after a while that I wasnt really running smolov... I was mostly just doing a form of undulating periodization by following the few parts of it that I was following. So, you might get good results by following it once per week and following the periodization that it lsys out... But the deloads are pretty important.

I credit it with bringing my bench up into the 400's for the first time.

 

[CAswole]

I find that 531 isn't optimal for bench or deadlift, and I wanted to try smolov for squat.

I've had great results with it for OHP, though, and figured that I'd stick with it.

Very well, good luck and enjoy