I’ve been powerlifting for a bit over a year. I’ve basically been going up 5lbs on 5 reps, 4 reps or 6 reps each session the whole time. I usually do a decent amount of accessory work after my main lifts. Making progress like this has slowed down recently and there have been multiple weeks in a row where I can’t move up in weight. It’s definitely time for me to follow a real program. What would be optimal for me? I’d really like to optimize my progress, this is obviously much much more easily said than done, but I’m sure you guys could give me your 2 cents and help me out.
I was thinking of 5/3/1, but I’ve heard some people getting no progress for 2 months, get real progress for 2 months, then stall on upper body lifts while still making progress with the squat and deadlift.
Another program I’ve looked at is Smolov jr. for bench and then doing t for squat at some point. I know, I know, it’s meant for more advanced lifters than me but wouldn’t it be less taxing for a lifter that can make faster gains? I would think that my body could adapt to the crazy volume at heavy weight faster than someone who advances slowly.
The last program I was looking at was the Texas method. It’s been recommended on powerliftingtowin, and Alan thrall claimed it did wonders for his squat, but didn’t do much for his bench ohp or deadlift. I’ve heard about that squat only progress a few other times. I worry a little about how low volume the Texas method is. It’s definitly much lower volume than what I’ve been doing up until now. Also it seems like more lower body volume than upper body volume is unnecessary.
Any other tips for programs would be great. Thanks
By the way I’m 15, 5’7, 155lbs, 12-15%bf
Squat: around 285
Deadlift: around 300