I like Askold Surovetsky’s programming. It has worked better for me than anything else, and I’ve used a wide variety of methodologies over the years. Surovetsky has coached a number of top Russian lifters, including at least one IPF world champ, and is a multiple world championship medalist himself in the masters divisions. His work isn’t well known in the States because he is an old man, doesn’t speak English, doesn’t maintain much of an online presence, and doesn’t seem to care to promulgate his methods widely. But he is held in very high regard in Russian powerlifting circles.
He generally advocates moderate squat and deadlift frequencies, (low by Russian standards), and higher bench frequency. I love his programming ideas because they check the necessary boxes for me…enough technique practice, no fluff, frequent exposure to heavy weights, and a pretty substantial volume of work with the main lifts. A good number of his templates have leaked onto the internet over the years, so you can probably find a few examples if you search.
A representative week of training for me will look like:
Squat up to 4x3x82-85%
Bench up to 4x3x82-85%
Lat and delt assistance for 3-4x6-10
Bench to 4x4x70-74%
Deadlift to 4x4x70-74%
Lat, biceps, rear delt assistance
Bench to 3x1x92-96%
Bench overload work >100% for 3x2
assistance for triceps and delts
Squat to 3x1x92-96%
assistance for lats and lower back
The following week I would pull twice and squat once. A lot of volume is logged working up to the top sets, so while this doesn’t look like much work on paper, the NBL/week is not low. This training can be done 3x/wk by combining the squat and bench (days 3 and 4) and maybe cutting out some assistance.
Again, not a well-known method in the U.S. right now, but I’ve yet to find anything that works as well for me. Steady progress for me after nearly a decade of lifting and competing.