I was looking in the internet when i found these two programs, one is for raw bench pressing and the other for deadlifting and squatting.
The fact is that i’ve been running the 5/3/1 program for about 14 months, but i started competing in powerlifting and i feel i need something heavier (heavy singles, and stuff).
Lets get to the point i was thinking in mixing this two programs (for the bench and the SQ and DL) this is the bench program:
Heavy Day Enter Current Raw Max Light Day
Week Single Weight % Sets Weight % Week Sets Weight %
1 1 90,0% 3x5 92 80,0% 1 2x8 65,00%
2 1 92,5% 5x3 95 82,5% 2 8x3 60,00%
3 1 95,0% 5x3 98 85,0% 3 2x8 67,50%
4 1 97,5% 5x3 101 87,5% 4 8x3 60,00%
5 1 92,5% 3x5 95 82,5% 5 2x8 70,00%
6 1 95,0% 5x3 98 85,0% 6 8x3 60,00%
7 1 97,5% 5x3 101 87,5% 7 2x8 72,50%
8 1 100,0% 5x3 104 90,0% 8 8x3 60,00%
9 1 95,0% 3x5 95 82,5% 9 2x8 75,00%
10 1 97,5% 5x3 98 85,0% 10 8x3 60,00%
11 1 100,0% 5x3 101 87,5% 11 2x8 77,50%
12 1 102,5% 5x3 104 90,0% 12 8x3 60,00%
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day
And this is the SQ / DL program:
Squat
*5x5 sets are done in 20-30 minutes
*8x2 sets are done High Bar with close stance in 10-15 minutes.
Week Weight Sets Percentage Gear
1 5x5 52,50% None/No Belt
2 5x5 57,50% None/No Belt
3 5x5 62,50% None/No Belt
4 8x2 60,00% None/No Belt
5 5x5 65,00% None/No Belt
6 5x5 70,00% None/No Belt
7 8x2 60,00% None/No Belt
8 5x5 75,00% None/No Belt
9 8x2 60,00% None/No Belt
10 5x5 67,50% None/No Belt
11 5x5 72,50% None/No Belt
12 8x2 60,00% None/No Belt
13 5x5 77,50% None/No Belt
14 8x2 60,00% None/No Belt
15 3x1 Full Gear Full Gear
16 8x2 60,00% None/No Belt
Deadlift
Week Weight Sets Percentage Gear
1 Rack 7 Belt
2 6x1 60,00% None/No Belt
3 Rack 6 Belt
4 6x1 67,50% None/No Belt
5 Rack 5 Belt
6 6x1 75,00% None/No Belt
7 Rack 4 Belt
8 6x1 82,50% None/No Belt
9 Rack 7 Belt
10 6x1 60,00% None/No Belt
11 Rack 6 Belt
12 6x1 67,50% None/No Belt
13 Rack 5 Belt
14 6x1 75,00% None/No Belt
15 Rack 4 Belt
16 6x1 82,50% None/No Belt
*Deadlift Assistance work is Front Squats and RDL’s. Front Squats are done before Deadlift.
RDL’s are done afterwards. I warm-up with Hang or Power Cleans.
Rack 7 Just above knee Work up to a single and record max in training log.
Rack 6 Just below knee Try to better PR’s each time through program.
Rack 5 3 Inches below knee A good hint is to not go overboard in breaking PR’s.
Rack 4 5 Inches below knee
In the SQ program the “full gear” day says 3 sets of 1 rep but it didnt says with how much weight i assume that must be for triying a 1 RM (i dont know what do you think)
so heres the question: do you think that i can mix this two programs?
and what should i do when i finish my bench program? because The SQ/DL its a 16 week programs and the bench its a 12 week program. should i add 4 more weeks on the bench? how can i do this?
thank you very much