T Nation

Template or Program Help


#1

Hi I need some help with what powerlifting specific template or program to run. I’m getting back into powerlifting after messing around with martial arts and more cardio based weight training. 5 years ago my numbers were 500/365/500 and now they’re at 425/335/460. I’d like to get past my all time pr’s asap and keep going. Eventually I’d like to compete Raw. I’m not interested in more muscle mass. I only want to get maximally stronger. Any suggestions are greatly appreciated. Thanks!


#2

How’d you get those numbers last time?


#3

I was lifting 4 days a week doing squats and deadlifts one day each and heavy bench once then speed bench and military press the other day. I was training in 12 week cycles starting with reps around 8-10 for upper body and 5’s for lower body. I’d add weight each week and knock off reps. I’d deload every 4th week and peak in week 12.


#4

Why don’t you just do that again?


#5

X2. Start with what worked first.


#6

Ok got it thanks guys.