My Off-Season PLing Program

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I recently participated in my second meet using Mike Tushcerer’s “Generalized Intermediate Program” as my meet prep, to great success.

After my first meet, I did the 5/3/1 Boring but Big 3 Month Challenge, to varying degrees of success.

This time around, I decided to try my own programming for a bit, since my next slated meet won’t be til April most likely.

It is 5/3/1 inspired (did vanilla 5/3/1 triumvirate for two years, and peaked for my first meet with 5/3/1 for Powerlifters) with some rpe flavor thrown in on main work instead of %s.

My goals are to primarily gain a bit of lean mass, improve strength, let my body rest from pure strength work, and work some lifts that I enjoy but haven’t done in a while.

Day 1:
A1 Shoulder Press - work up to 3-5 @8, a few repeats
A2 Chin Ups - 3-5 @8
B1 Dips or CloseGripBench - 4x8
B2 Straight or EZ Bar Curls - 4x8
C1 Front Db Raise - 3x10
C2 Leaning Lateral Raise - 3x10
C3 Face Pulls - 4x20

Day 2:
A1 Deads - work up to 3-5 @8, a few repeats
A2 Front Squats - 5x5
B1 Glute Hip Thrusts - 4x10
C1 Split Squats - 3x12
C2 Hanging Leg Raises - 3x12

Day 3:
A1 Bench - work up to 3-5 @8, a few repeats
A2 Bent Over Row - 3-5 @8
B1 Pull Up - 4x8
B2 DB Bench - 4x8
C1 Cable Crossovers - 3x15
C2 Rear Cable Dealt Row 3x15

Day 4:
A1 Squats - work up to 3-5 @8, a few repeats
B1 Stiff Leg Dead lifts - 5x8
C1 Step Ups - 4x10
D1 Pallof Presses - 3x5x10second holds
D2 An Wheel - 4x12

Prowlers and farmers walks will be thrown in on occasion.

What are your thoughts?

2

Looks fine to me, I know you said you want to work things you enjoy which is good but I always let exercises I enjoy take a backseat to ones I need to be doing. But the layout you have is a pretty standard one for an intermediate lifter trying to bring his numbers up. Simple things like heavy stiff leg deadlifts and ssb pause squats have really done a lot of positive things for my squat/DL. Finding what works best for you is important, and enjoying it is nearly as important because people will rarely do a movement that they don’t enjoy.

3

Main lifts are the priority. Accessory work is whatever helps you w/ the main lift (if its even necessary, another discussion). Practice good form. Don’t over do the accessory work.

4

Thanks for the feedback cparker and osu122975! As my training continues, I’ll be sure to assess how the accessories strengthen my movement, and switch them out as needed. I definitely am more interested ultimately in what brings my core lifts up over what lifts I enjoy doing.