For a while I’ve been wondering on and off how well a program not based on percentages would work for powerlifting. I know of Reactive Training Systems for sure, but that’s not quite what I was thinking about.
In a nutshell, has anyone had experience or just an opinion on whether a program like this would be good for an early intermediate raw with wraps powerlifter (me)?
My basic stats are 30 years old, around 205 lbs at 6’ and somewhere between 15-20% bodyfat. Best lifts are so far 484/250/560 (not all on the same day). I’ve got two meets under my belt, best total 1215 @ 198 lbs at the end of March 2015.
The reason I ask is that since I’ve been training (PL or otherwise in the last 5 years) I’ve ALWAYS had a very set program and tried to follow it religiously. As my strength increases, I’m finding more and more often that some days it really doesn’t feel good to have to stick to pre-set loads. Some days I feel great and want to go heavier, some days I feel like garbage and its a struggle to hit those targets. I’ve been going well enough, though, no real injuries and my lifts are going up - which is why I’m hesitant to change what I’m doing since its working just in case something might work better.
I was thinking of something that’s pretty fluid with a lot of leeway for how you’re feeling on the day:
Block 1
Day A1
Squat - work up to a heavy single, double or triple
Bench press - 3-5 sets of 3-5 ‘grooving’ reps (by grooving I mean practicing the movement against a load that isn’t light but doesn’t make technique go to hell)
Row variation - some sets of some reps
Lower body accessory - some sets of some reps
Day B1
Bench press - work up to a heavy triple
Deadlift variation NOT COMPETITION STYLE - work up to some light to moderate triples, depending on the variation
Press variation - some sets of some reps
Row variation - some sets of some reps
Block 2
Day A2
Squat - 3-5 sets of 5 ‘grooving’ reps
Bench press - 3-5 sets of 3-5 ‘grooving’ reps
Row variation - some sets of some reps
Lower body accessory - some sets of some reps
Day B2
Bench press - lots of light but fast triples
Deadlift supplement - 3-5 sets of work (not super heavy but enough to make it not easy)
Row variation - some sets of some reps
Elbow prehab 1 - some sets of some reps
Block 3
Day A3
Competition deadlift - work up to a single, double or triple
Bench press - 3-5 sets of 3-5 ‘grooving reps’
Lower body accessory - some sets of some reps
Elbow prehab 2 - some sets of some reps
Day B3
Squat - lots of light but fast doubles
Bench press - work up to a heavy triple
Lower body accessory - some sets of some reps
Row variation - some sets of some reps
The only thing I’m a bit hazy on is the progression model. If anything I’d probably go for an extra 5-10 lbs every time I finished the third block and go back to the first. Its pretty basic, but I figure it should work.