Been a long time lurker of T-Nation and just made an account to ask this question. Here’s my situation:
I’m currently a 20 yr old college sophomore weighing about 215-220lbs. After just fnishing a bulk my body fat is probably around 15-18% My current numbers and realistic with near-perfect form are:
My goals for 365 days from now are
I have been lifting full body seriously for at least five years, and benching for probably about eight. The reason my squat is so bad is that 1) I trained for football in high school and squatted like a high school football player with terrible form and 2) I took a full year off of training legs after high school (lol).
Just in about the last 4 months have I really gotten serious about full body training again. My training partner the last 4 months is a competitive power lifter with much more strength, knowledge and experience with me. Thanks to his help I reset my squat weight to much lower than I thought I could do and fixed my form. In these 4 months of training full body again I completed two separate bodybuilding programs, packed on almost 25 pounds of muscle (and fat) and outgrew all my pants. All of my lifting forms are solid and I want to join my buddies power lifting team in hopefully a year from now.
So my question basically is this: Because I have never trained for power lifting before, but have still lifted seriously for 5 years should I still start with a beginner program? I know for sure that my squat would benefit from a beginner program, but I doubt a beginner program would benefit my bench or dead lift. Are there any programs you recommend for my situation? Should I implement different shorter programs over my year long training period, or stick with one 365 day training program? Is a 315 to 405 jump in squat realistic in a year period? Thank you for reading and for helping, <3 T-nation.
TL;DR: I’ve weight trained for 5 years but never specifically for powerlifting. I am looking for a (beginner?) power lifting program that would most benefit me for my situation. My squat is terrible and I want to focus most on improving that.