5/3/1 boring but big template

It is run for 7 weeks per cycle with 4 training days per week. Benching the Monolith is a version of Jim Wendler's Building the Monolith program that focuses on, you guessed it, the bench press. You'll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler's popular….

I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for….

It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Kyle Risley founded Lift Vault in to make finding great powerlifting programs easier. As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. The differences between the 9 week and….

Ah, yes. If you're willing to build these lifts at any cost e. While not recommended for general strength work, as articulated…. There are so many powerlifting programs available that it can be confusing for a novice lifter to determine which program is right for them.

Here are some of the most popular powerlifting programs for beginners. The following programs are chosen for their intelligent exercise choice,…. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. To best understand Sheiko's training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.

In the first month, the lifter increases specificity by adding some heavy singles using his training max weight after he does his AMRAP sets. By still including the ultra heavy single, you prevent detraining and encourage further acclimation to heavy weights. In Week 11, where even all the assistance is cut out, you ensure full recovery going into Meet Week.

Early intermediates can make progress much more quickly than once per month. You perform each lift only once per week. For powerlifting purposes, where technique is paramount, I think it is necessary to choose one of them. In my opinion, getting your squat and bench frequency to at least twice per week is going to be the minimum acceptable level. I personally prefer to see benching happening at least three times a week and even twice weekly pulling, but many people do just fine with benching twice a week and pulling only once.

The entire program is designed to allow for more conditioning, more overall recovery, and a better general sense of well-being. These goals and aims are well and good, but many run contradictory to maximizing powerlifting performance.

The majority of the upperbody training needs to be focused on the bench press. For a powerlifter, this is an absolutely sub-optimal approach. The lighter percentages, while great for long-term, sustained progress, completely bias the program towards hypertrophy and away from strength.

Look, if you want to lift heavy stuff, you have to lift heavy stuff. It is really that simple. As you can see, Weeks One and Two are switched. Now, this is a good start towards improving specificity. This is a key addition for all powerlifters.

On the one hand, you increase your training max by a fixed linear increment every single month.