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.
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
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
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
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
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.
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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