Powerlifting Programs That Aren't Sheiko

[deadshot138]

Need a program suggestion. I've been doing Sheiko for a month and already the creaks and groans of age are flaring up in my joints. What's a good program that's a bit less volume? Not 5/3/1 or any of the beginner stuff.

 

[Poon Goon]

Boostcamp is a website with a pretty big selection of free programs. You can filter them to powerlifting and other styles as well as by number of days per week and equipment. They have plenty of programs from actual coaches and a couple thousand from users of the site.

You can also download the app and use it to actually run the programs if you want as well.

 

[Kowboy On Sherdog]

I put as much weight on the bar that I can lift without killing myself...

 

[rikwebb]

Boostcamp is a website with a pretty big selection of free programs. You can filter them to powerlifting and other styles as well as by number of days per week and equipment. They have plenty of programs from actual coaches and a couple thousand from users of the site.

You can also download the app and use it to actually run the programs if you want as well.

100% this or Lift Vault, they've got a shit load of programs / spreadsheets you can download too

Free Workout Plans & Spreadsheets | LIFT VAULT

Lift Vault helps you get stronger by working smarter. Customize free spreadsheets for powerlifting, bodybuilding, general strength, running, and more.

liftvault.com

 

[KnightTemplar]

I put as much weight on the bar that I can lift without killing myself...

Pussy!

 

[Oblivian]

You've been in the game long enough now that you can probably design your own program.

 

[zapataxiv]

I'm gonna run bullmastiff after my current program is done
I rec that because if your problem is heavy volume with the big 3
Bullmastiff is a 4day split each day being a different lift with accessory hypertrophy work, so more diversity.
I'm gonna run it because I feel like the hypertrophy stuff will be helpful to shore up weaknesses I have and keep my progression on the important lifts

for that reason though it is an intermediate or advanced beginner program. or an off season program if you are looking to peak and compete
so if that doesn't describe you it might not be appropriate

 

[Baby Hanma]

You've been in the game long enough now that you can probably design your own program.

I can do it better than him.

 

[maximus__]

Need a program suggestion. I've been doing Sheiko for a month and already the creaks and groans of age are flaring up in my joints. What's a good program that's a bit less volume? Not 5/3/1 or any of the beginner stuff.

You only want to powerlift or do you plan on pairing it with something?
Is the goal just to improve the big 3 or just to be strong?

My advice for pure squat, bench and dead is different, but mostly if you plan to compete.

If you just want to lift to be strong then you have an entire world of programs.

 

[JimRussel]

2008 called and wants its thread back.

 

[deadshot138]

2008 called and wants its thread back.

I was doing large load instead of small. The reduction in volume will undoubtedly fix the issue.

 

[Baby Hanma]

2008 called and wants its thread back.

The internet was a very different place back then.

 

[deadshot138]

The hip issue seems to be my right SI joint. Says you can irritate it by squatting too deeply.