JBWC Intermediate Powerlifting

Jefferson Barbell Weightlifting Club

Powerlifting, Strength & Conditioning
Coach
Brett Goodman

You're no longer a new lifter and your newbie gains are starting to slow down. What's next? You know how to train, and you either your progression has slowed or you need to switch up your programing to accomodate new growth. There are some great mainstream options for training, but if you want a direct and to the point program that works off from adaptive modeling, this plan has it. Using RPE, or Rate of Perceived Exertion, the foundations of our intermediate powerlifting training scheme focus on primary powerlifts, and variations of those lifts. There's not any fluff in this one. If you've got a squat rack, a bench, a place to deadlift and minimum equipment like barbells and plates, you will improve all your lifts on this program. If this is your first attempt at using RPE scaling, we've included a how-to, and an easy to use weight percentage conversion chart that will give you approximations of where your lifts might be based on training percentages. To succeed in this program, an understanding of your 1 rep max or an estimation is required. At the end of this program you will be prepared to test maxes, or to compete in a powerlifting competition.

$25
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Training tailored to You
Using RPE can confuse trainees who don't have a good perception of their strength and abilities. Because RPE is your rate of perceived exertion, it doesn't align with most traditional scaling of strength training progressions. With RPE you're rating your lifts based on a number of factors, including your training style, recovery, lifestyle, and feedback that you create within the program.
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Simplified Programming
If you're training for powerlifting, you know the focus is on the 3 main movements. But, as you've progressed in strength, the main movements don't always progress based on rep schemes and weight. You might need more. An old saying that goes, "You don't get better at bowling by going fishing." Our program uses the same logic and applies assistance work through lift variations and accessories.
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Learn to understand RPE
If this is your first venture into Rate of Perceived Exertion (RPE) based training, we've made the learning process easy. Having an idea of where your current lifts are, you can reasonably determine around where an RPE should be using our RPE to Percentage Conversion Chart. Enjoy the benefit of having a mathematical reference as you learn to approach your lifts intuitively.
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Test day and Meet day targeting provided
At the completion of this program, you should be fully ready to retest your 1 rep maxes, or even compete in a powerlifting competition. As part of the program, we'll provide target attempts based on your training cycle so you're ready for all possible outcomes.
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A little bit of accessories
Our focus in this program is strength but nobody wants to go to the gym and leave looking like they don't lift. While we want to get a little bit of both worlds involved, we don't want to detract from the task at hand. Getting stronger. We do however include some useful glamour muscle movements in here so you can get a little bro pump.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Throw out the spreadsheets and the notebooks. Most everyone carries their phone with them everywhere. You're probably holding yours now.
Equipment
Required
Barbell // Weight Plates // Squat Rack // Bench // Somewhere to Deadlift // Willingness to put in hard work // Dumbbells // Weightlifting Belt
Recommended
Wrist Wraps // Knee Sleeves
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A

Back Squat

4 x 4 @ 7, 8, 9, 8

B

Bench Press

4 x 4 @ 7, 8, 9, 8

C

Feet Up Bench Press

6 x 4 @ 6, 7, 8, 8, 8, 8

D

Front Plank on Elbows

3 x 0:30

E

1-Arm DB Row

4 x 10

Monday
Week 1 Day 2

A

Barbell Deadlift

4 x 4 @ 7, 8, 9, 8

B

Half Board Bench Press

4 x 3 @ 7, 8, 9, 8

C

303 Tempo Squat

4 x 3 @ 7, 8, 9, 9

D

Tricep Pushdown

3 x 10

E

Hammer Curl

3 x 12

Wednesday
Week 1 Day 4

A

Back Squat

4 x 5 @ 7, 8, 9, 8

B

Bench Press (Touch and Go)

4 x 7 @ 7, 8, 9, 8

C

Overhead Press

6 x 6 @ 6, 7, 8, 8, 8, 8

D

Lat Pulldown

4 x 10

E

Pull Through

3 x 12

Thursday
Week 1 Day 5

A

Rack Pull

4 x 5 @ 7, 8, 9, 8

B

Paused Bench Press

4 x 3 @ 7, 8, 9, 8

C

Safety Bar Good Morning

6 x 6 @ 6, 7, 8, 8, 8, 8

D

EZ Bar Curl

4 x 12

E

DB Tricep Extension

4 x 10

Coach
More from Jefferson Barbell Weightlifting Club
coach-avatar Brett Goodman

Brett is a grumpy old man who thinks and acts like an old man that's been powerlifting for over 20 years. Brett has years of knowledge, experience and over the years he has worked directly with and mentored under some of the best coaches to ever grace the sport.

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The JBWC Intermediate uses the 7 Laws of Training

Our programing focuses on individual differences, overcompensation, overload, SAID, the Use/Disuse principle, while focusing on specificity and general adaptation. While any great program should incorporate these universal rules, we add intuitive training

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FAQs
Should I be using perfect technique?
We use a concept of 80% technical failure. As long as your technique is 80% perfect, then continue focusing on moving more weight. That doesn’t mean you ignore technique. You need to constantly strive to improve it. But if you’re 80% perfect, you don’t need to focus on it.
What does Load Drop, or Repeat mean in my training?
For the sets where load drop is assigned, we are removing approximately 5% of the weight off the bar from the top set and continuing through the rest of the sets. Repeat means to repeat the same weight as the top set for the remaining sets.
What if I need to peak for a meet? Does this program work for peaking?
Technically yes. Since each program cycle is 8 weeks and the intention is to retest 1RM at the end of each 8 week cycle, we are effectively performing a peak. "Meet week" or "Test Week" preparations are explained in detail as Week 9.
Who should be considered an intermediate lifter?
If you've found yourself out of strength gains from simplified beginner programming (linear progression) like Jefferson Barbell's Beginner program, and you've had several months of good technique and strength training, you're likely in the intermediate category.
What is RPE?
RPE is Rate of Perceived Exertion which measures the intensity of an exercise using a numerical scale to determine how difficult an exercise feels while you're doing it. RPE isn’t a difficulty rating of an exercise, it’s a subjective rating that’s based on how YOU feel physically and mentally.
What if I want to lift more?
Our answer to this question is always follow the program. However, if you want to add some low impact cardio, stretching, and mobility work to your off days, we call this General Physical Preparedness or GPP. GPP will always help move you towards the goal.
JBWC Intermediate Powerlifting
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