Just finished making my own powerlifting based routine.
It’s a Mashup of principals from Cube Method, 5/3/1 and Lilliebridge method.
Upper body is based mostly off Cube method and lower is mostly based of Lilliebridge method.
6 week program. That can be used year round. Whereas most programs are heavily geared to a true peak for a meet. This one takes you to 90% in 6 weeks. Deload. Start over…
Also has some built in deload geared towards a person who works 40 plus hours a week at a physical job. Whereas other programs assume you don’t work a physical job…or at all and are also getting 8 plus hours a day sleep. This program assumes neither of those are true…
Both your big days are done early in the week on Monday n Wednesday when you’d be the least worked and most rested as far as a work week goes. Then friday is your acessory/bodybuilding day. Monday is your big upper body day and Wednesday is your big lower body day - however you rotate heavy squats/deads every other wednesday so you are never doing both heavy in the same week.
Since most people do need more frequency on squat than once a week. I have your light acessory squat after your big upper body day. Monday. Problem solved.
Here’s a Skeleton of my 1st run
Front squat light paused/ heavy tng every other week
Heavy Ssb squat/Deadlift every other week
Light paused squat/Barbell rows every other week after the opposing heavy movement
feet up light paused bench
HEAVY Slingshot bench
~W.e acessories you want go here~
I’ll do chinups and ab wheels
Use the most bang for your buck movements . Get in. Work hard. Get out. Live life.
Deload continues… gonna hit some reps this week. Very light and then start my program next week.