T Nation

Need an Intermediate Powerlifting Program


#1

I just finished 6 months of Madcow (Bill Star Intermediate) 5x5 and this has been the 3rd or 4th time I've plateaued.
After making insane strength gains (50+lbs on all my lifts), I think I've finally squeezed everything out of that program.

What now? I'm not an advanced lifter so I feel I wouldn't benefit much from doing 5/3/1 at this time.

Any good programs guys? Suggestions?

Current lifts:
Squat - 420lbs
Bench - 260lbs
Deadlift - 525lbs

P.S. I'm going to APF Nationals in June and I'll be attempting to place top 3 and make WPC Worlds. Wish me luck!


#2

currently running this and feeling stronger pretty quick, also had good results running hepburns A program(10x2 to 10x3) and just straight 10x3, both are good linear change ups from the typical 5x5


#3

Candito 6 week strength program! Have not tried it personally but reviews are good. Google it, it is free.


#4

not an advanced lifter, you have been lifting for over 3 years or so.

i wouldnt go for 5/3/1 myself but that is for other reasons. Just do sheiko


#5

[quote]Reps for Ozzy wrote:
currently running this and feeling stronger pretty quick, also had good results running hepburns A program(10x2 to 10x3) and just straight 10x3, both are good linear change ups from the typical 5x5[/quote]
This or Sheiko if you can’t deal with RPE. You’re already used to full body training so there is no sense going into an upper/lower split.


#6

I’d start on the 3 day stuff and then move onto the 4 day. That should work for quite a while. I’d look into RTS/RPE sort of stuff after you outgrown doing Sheiko


#7

[quote]fat_powerlifter wrote:
not an advanced lifter, you have been lifting for over 3 years or so.

i wouldnt go for 5/3/1 myself but that is for other reasons. Just do sheiko[/quote]
Yeah I know I’m not advanced. And I just watched powerliftingtowin’s video analysis of sheiko.
Thanks to you and everyone else who commented!