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Hey all, I picked up weight lifting ~6 months ago, and throughout these months I've become more and more interested in lifting things up and putting them down. I was basically just messing around with different programs and getting familiar with the gym and all for ~4 months, so my progress wasn't that optimal. Anyway, I'm just happy to be where I'm at now.
I recently decided to move on from Candito's Linear Program after hitting intermediate standard for my squat and deadlift (according to strstds.com). I'm currently doing a 6 day Legs/Push/Pull split, with weekly progression (like Candito's LP) to really squeeze out all the noob gains I have left in me. This is the LPP I made for myself:
I know I could probably stick with Candito's LP, but with how it was designed I realized it didn't really click with me in terms of what I wanted to get out of training. I was doing the Strength/Hypertrophy split, which meant that 2 out of the 4 days of training were relatively low intensity, and I didn't really like that. My current LPP split allows me to keep intensity high for all the sessions, which I really enjoy. In addition, I get to fit in more upper body volume and intensity to bring up my lagging bench.
Intensity is a really important training variable for me, especially on lower body/leg days where I squat and deadlift. So I'm quite satisfied with my current program now, especially now I can go heavy on leg day twice a week!
Btw let me explain the 1x3 + 2x3 / 1x5 thing for deadlifts. I'm planning to do one top set of 3 and 2 back-off sets on the days where the intensity is really high, while I'll do the 1x5 (at a lower weight than the 1x3) on days where the intensity just isn't quite there especially after heavy squats.
So yeah, I think I'll start sharing my training logs here! And it'll be awesome if any of you can share some advice and do form checks for me. I still have a long way to go and a lot to learn.
And before I forget, here are my stats:
BW: 171lbs/78kg
Height: 5'7/174cm
Squat 1RM 275lbs/125kg
Bench 1RM 155lbs/70kg
Deadlift 1RM 330lbs/150kg
Not the best, shouldn't have spent all those times mucking around HAHA but oh well! Looking to hit a 1000lb total within 3months/12 weeks! I hope you guys will be able to help 
As for my really long term goals, I'm looking to compete in the Singapore Powerlifting Open (SPO) next year, it's probably going to be at the end of the year, so I'll have plenty of time to work on my total.
Currently I'm eating at ~2k calories, a really slow cut to get my bodyfat percentage to 15%, I'm around 18~20% now.
Okay that's all for now! Thanks for reading!
 
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I don't like your routine at all sorry.
Doing Squats, Deadlifts and then RDL and then Pause squats is too much in a day, and squatting with a fatigued back should never be done to begin with, it's flat out dangerous.
Squating once a week is not enough.
Benching once a week is not enough.
your "pull day" is just a bunch of accesory exercises, a good "pull day" would be doing all of that after deadlifts or romanian deadlifts.
It's like you are doing all the hard work on monday, and then doing light days the rest of the week.
As a beginner you should be squatting 2-3 times a week and benching 2-3 times a week.
If you are serious about powerlifting training 3 days a week is def not enough, 4 days is a minimum in my opinion and 6 days a week ideal.
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All in all everything looks pretty good! I don't feel qualified to comment on programming, but your program checks all the boxes I would look for. Keep it up dude! I love your long term goal of competing in PL. What are the weight classes offered in your competitions?
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On March 21 2015 00:00 GoTuNk! wrote:
I don't like your routine at all sorry.
Doing Squats, Deadlifts and then RDL and then Pause squats is too much in a day, and squatting with a fatigued back should never be done to begin with, it's flat out dangerous.
Squating once a week is not enough.
Benching once a week is not enough.
your "pull day" is just a bunch of accesory exercises, a good "pull day" would be doing all of that after deadlifts or romanian deadlifts.
It's like you are doing all the hard work on monday, and then doing light days the rest of the week.
As a beginner you should be squatting 2-3 times a week and benching 2-3 times a week.
If you are serious about powerlifting training 3 days a week is def not enough, 4 days is a minimum in my opinion and 6 days a week ideal.
My 'leg day' is basically the same lower body split from Candito's LP, so I've already gottten used to that volume, and tbh it was actually 3x6 squats and 2x6 deadlift WITH accessories, so my current leg day is pretty tame now for me HAHA
What 6 day split would you recommend? I don't like to separate squats and deadlifts, especially if I'm going to have my deadlift day directly after my squat day.
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On March 21 2015 00:15 Kronen wrote:
All in all everything looks pretty good! I don't feel qualified to comment on programming, but your program checks all the boxes I would look for. Keep it up dude! I love your long term goal of competing in PL. What are the weight classes offered in your competitions?
Thanks haha! If I'm correct, there's like a 83kg and 74kg class range, there are others too but these are the 2 weight classes I see myself competing in.
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Why aren't you doing pullups?
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On March 21 2015 00:46 IgnE wrote:
Why aren't you doing pullups?
I can do like 3 pull-us and 5 chins, so I'm working on that + doing the pulldowns for now
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squat 8 plate on leg brah, then come back and i'll help you out
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On March 21 2015 00:30 Ehzera wrote:Show nested quote +On March 21 2015 00:00 GoTuNk! wrote:
I don't like your routine at all sorry.
Doing Squats, Deadlifts and then RDL and then Pause squats is too much in a day, and squatting with a fatigued back should never be done to begin with, it's flat out dangerous.
Squating once a week is not enough.
Benching once a week is not enough.
your "pull day" is just a bunch of accesory exercises, a good "pull day" would be doing all of that after deadlifts or romanian deadlifts.
It's like you are doing all the hard work on monday, and then doing light days the rest of the week.
As a beginner you should be squatting 2-3 times a week and benching 2-3 times a week.
If you are serious about powerlifting training 3 days a week is def not enough, 4 days is a minimum in my opinion and 6 days a week ideal. My 'leg day' is basically the same lower body split from Candito's LP, so I've already gottten used to that volume, and tbh it was actually 3x6 squats and 2x6 deadlift WITH accessories, so my current leg day is pretty tame now for me HAHA What 6 day split would you recommend? I don't like to separate squats and deadlifts, especially if I'm going to have my deadlift day directly after my squat day.
If you can do so much on a single day you are not squatting heavy enough or deadlifting heavy enough. I will repeat that squatting of any kind after deadlifts is simply dangerous
My favorite split is:
Squat/press/abs
RDL/Deficit DL/other press exercises
off (more accesory work)
Squat/press/abs
other presses
DL/a bunch of back assistance
On monday I focus on regular squatting
On thursday I focus on front squats, paused squats and heavy front rack holds.
Most of your gains still come from doing the main lifts regularly. Squatting and bench twice a week is a minimum.
I usually bench monday/thursday, and do overhead press/weigthed dips on tuesday/fridays
More accesory work is optional, mostly pull ups, behind the neck presses and chinese reverse planks.
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You can bench once a week and squat once a week if it works for YOU. Everyone is different, it's about figuring out how your body responds.
Some people are easily prone to overtraining and can only work out twice a week (sometimes less) to see results.
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On March 21 2015 04:36 SolaR- wrote:
You can bench once a week and squat once a week if it works for YOU. Everyone is different, it's about figuring out how your body responds.
Some people are easily prone to overtraining and can only work out twice a week (sometimes less) to see results.
Self regulation and finding what works for you is very important.
That said, if you wanna be good at the powerlifts you need to squat and bench regularly.
Overtraining is largely a myth, on the other hand being lazy and not able to work hard is a very common phenomenom.
Unless you are a chinese weightlifter training 13 times a week to move from regional to national team, overtraining is not something you should even consider as possible.
(Yes, most weightlifters train 8-12 times a week and have no issues at all despite handling brutal loads)
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On March 21 2015 01:54 MysteryMeat1 wrote:
squat 8 plate on leg brah, then come back and i'll help you out
fite me irl on irc m8 
On March 21 2015 02:08 GoTuNk! wrote:Show nested quote +On March 21 2015 00:30 Ehzera wrote:On March 21 2015 00:00 GoTuNk! wrote:
I don't like your routine at all sorry.
Doing Squats, Deadlifts and then RDL and then Pause squats is too much in a day, and squatting with a fatigued back should never be done to begin with, it's flat out dangerous.
Squating once a week is not enough.
Benching once a week is not enough.
your "pull day" is just a bunch of accesory exercises, a good "pull day" would be doing all of that after deadlifts or romanian deadlifts.
It's like you are doing all the hard work on monday, and then doing light days the rest of the week.
As a beginner you should be squatting 2-3 times a week and benching 2-3 times a week.
If you are serious about powerlifting training 3 days a week is def not enough, 4 days is a minimum in my opinion and 6 days a week ideal. My 'leg day' is basically the same lower body split from Candito's LP, so I've already gottten used to that volume, and tbh it was actually 3x6 squats and 2x6 deadlift WITH accessories, so my current leg day is pretty tame now for me HAHA What 6 day split would you recommend? I don't like to separate squats and deadlifts, especially if I'm going to have my deadlift day directly after my squat day. If you can do so much on a single day you are not squatting heavy enough or deadlifting heavy enough. I will repeat that squatting of any kind after deadlifts is simply dangerous My favorite split is: Squat/press/abs RDL/Deficit DL/other press exercises off (more accesory work) Squat/press/abs other presses DL/a bunch of back assistance On monday I focus on regular squatting On thursday I focus on front squats, paused squats and heavy front rack holds. Most of your gains still come from doing the main lifts regularly. Squatting and bench twice a week is a minimum. I usually bench monday/thursday, and do overhead press/weigthed dips on tuesday/fridays More accesory work is optional, mostly pull ups, behind the neck presses and chinese reverse planks.
Alright thanks for the input! I'm fine squatting and deadlifting on the same day, and even Candito does the same thing and he placed third in IPF worlds. If I find that this gets too difficult for me I might switch over to your routine.
So your routine is something like this right:
+ Show Spoiler +Monday
-Squat
-Bench
-Abs
Tuesday
-RDL
-Deficit DL
-Press
Wednesday
-Accessory/BB-type work
Thursday
-Front Squat
-Pause Squat
-Rack holds (for grip?)
Friday
-Press
-Upper body assistance
Saturday
-Deadlift
-Back assistance
What are your rep ranges and how do you handle weight progression?
On March 21 2015 04:36 SolaR- wrote:
You can bench once a week and squat once a week if it works for YOU. Everyone is different, it's about figuring out how your body responds.
Some people are easily prone to overtraining and can only work out twice a week (sometimes less) to see results.
Hahah I'm in the camp that believes there's no such thing as overtraining, only under recovery.
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Just take supplements, you're bound to get big and strong that way.
Anyways, though I don't lift for competition, I think best thing to keep for yourself is consistency. Hope you can keep at it for a long time.
Random input, I actually have similar numbers to you, believe it or not. You have 10 lbs on me, but I'm about 2 inches taller.
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Sync advice is obviously wrong, most crossfiters at my gym who have been at it for a while outlift him.
After press I usually do weighted dips
Squat/Front Squat holds means putting 110-200% of my max on the bar, unracking it (sometimes walking it out) and hold it for time. Builds confidence and theoretically joint strength.
I self regulate. When I feel strong I do doubles and triples and use more weight, when I feel like shit I use less weight or go even lighter and do higher reps (sets of 8 for example). I try to beat my previous week or the one before hand with extra set or a bit more weight whenever I can.
As a begginer you can just do traditional progressive overloading.
For paused squats and front squats always doubles and triples.
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On March 21 2015 11:37 GoTuNk! wrote:
Sync advice is obviously wrong, most crossfiters at my gym who have been at it for a while outlift him.
After press I usually do weighted dips
Squat/Front Squat holds means putting 110-200% of my max on the bar, unracking it (sometimes walking it out) and hold it for time. Builds confidence and theoretically joint strength.
I self regulate. When I feel strong I do doubles and triples and use more weight, when I feel like shit I use less weight or go even lighter and do higher reps (sets of 8 for example). I try to beat my previous week or the one before hand with extra set or a bit more weight whenever I can.
As a begginer you can just do traditional progressive overloading.
For paused squats and front squats always doubles and triples.
I think it should go without saying that my supplements comment wasn't serious. If it was that easy, everyone would look massive and shredes with little to no effort.
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From my own experience, and from others like me, I can tell you that overtraining is real. It seems that people read Mark riptoe and take in everything he claims as 100%. Read some Stuart McRobert or Wesley Silveira work. It is not impossible to believe that there is genetic variation among people lol.
I have trained doing squats and bench 3 times a week eating on a perfect diet. I made decent gains at first but eventually I start degressing and lose progress or worse sustain an injury. Believe me I have tried similar routines over and over with the same result.
everyone does not have the genetics to be a completive powerlifter, weightlifter, or bodybuilder. Personally, I have the most gains from working out three days a week. Each day using one of the three major compound movements and adding a few other movements as well.
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On March 22 2015 23:06 SolaR- wrote:
From my own experience, and from others like me, I can tell you that overtraining is real. It seems that people read Mark riptoe and take in everything he claims as 100%. Read some Stuart McRobert or Wesley Silveira work. It is not impossible to believe that there is genetic variation among people lol.
I have trained doing squats and bench 3 times a week eating on a perfect diet. I made decent gains at first but eventually I start degressing and lose progress or worse sustain an injury. Believe me I have tried similar routines over and over with the same result.
everyone does not have the genetics to be a completive powerlifter, weightlifter, or bodybuilder. Personally, I have the most gains from working out three days a week. Each day using one of the three major compound movements and adding a few other movements as well.
OP clearly states he wants to be a powerlifter.
I didn't read X,Y or Z, I have actual experience training, competing and coaching.
I've been a competetive powerlifter for 4 years with a 220/165/267 total at 83kg.
FWIW guys (and girls) at my CROSSFIT gym have very respectable totals in both PW/OL despite those being not their main activities, simply because they train every day and twice a day sometimes.
Power Lifters should stop making up excuses to be lazy and instead look at other athletes (WL and Crossfit) who do more in a week than the average powerlifter does in a month.
Gains are not linear forever, that you can't add weight to the bar at a certain point does not mean you are "overtrained"
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On March 22 2015 23:24 GoTuNk! wrote:Show nested quote +On March 22 2015 23:06 SolaR- wrote:
From my own experience, and from others like me, I can tell you that overtraining is real. It seems that people read Mark riptoe and take in everything he claims as 100%. Read some Stuart McRobert or Wesley Silveira work. It is not impossible to believe that there is genetic variation among people lol.
I have trained doing squats and bench 3 times a week eating on a perfect diet. I made decent gains at first but eventually I start degressing and lose progress or worse sustain an injury. Believe me I have tried similar routines over and over with the same result.
everyone does not have the genetics to be a completive powerlifter, weightlifter, or bodybuilder. Personally, I have the most gains from working out three days a week. Each day using one of the three major compound movements and adding a few other movements as well. OP clearly states he wants to be a powerlifter. I didn't read X,Y or Z, I have actual experience training, competing and coaching. I've been a competetive powerlifter for 4 years with a 220/165/267 total at 83kg. FWIW guys (and girls) at my CROSSFIT gym have very respectable totals in both PW/OL despite those being not their main activities, simply because they train every day and twice a day sometimes. Power Lifters should stop making up excuses to be lazy and instead look at other athletes (WL and Crossfit) who do more in a week than the average powerlifter does in a month. Gains are not linear forever, that you can't add weight to the bar at a certain point does not mean you are "overtrained"
Instead of doing your split, do you recommend that I stick with my current Upper/Lower 4 day split by Candito then?
It's has 2 heavy days and 2 hypertrophy/control days that utilizes pause squats, deadlifts, and bench. I mean, since it IS a program for beginners like myself.
BTW Gotunk with your current total, you'd hold the national record in Singapore haha, the current best in the U83 class over here is:
Squat 212.5kg
Bench 150.5kg
Deadlift 250kg
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On March 23 2015 17:15 Ehzera wrote:Show nested quote +On March 22 2015 23:24 GoTuNk! wrote:On March 22 2015 23:06 SolaR- wrote:
From my own experience, and from others like me, I can tell you that overtraining is real. It seems that people read Mark riptoe and take in everything he claims as 100%. Read some Stuart McRobert or Wesley Silveira work. It is not impossible to believe that there is genetic variation among people lol.
I have trained doing squats and bench 3 times a week eating on a perfect diet. I made decent gains at first but eventually I start degressing and lose progress or worse sustain an injury. Believe me I have tried similar routines over and over with the same result.
everyone does not have the genetics to be a completive powerlifter, weightlifter, or bodybuilder. Personally, I have the most gains from working out three days a week. Each day using one of the three major compound movements and adding a few other movements as well. OP clearly states he wants to be a powerlifter. I didn't read X,Y or Z, I have actual experience training, competing and coaching. I've been a competetive powerlifter for 4 years with a 220/165/267 total at 83kg. FWIW guys (and girls) at my CROSSFIT gym have very respectable totals in both PW/OL despite those being not their main activities, simply because they train every day and twice a day sometimes. Power Lifters should stop making up excuses to be lazy and instead look at other athletes (WL and Crossfit) who do more in a week than the average powerlifter does in a month. Gains are not linear forever, that you can't add weight to the bar at a certain point does not mean you are "overtrained" Instead of doing your split, do you recommend that I stick with my current Upper/Lower 4 day split by Candito then? It's has 2 heavy days and 2 hypertrophy/control days that utilizes pause squats, deadlifts, and bench. I mean, since it IS a program for beginners like myself. BTW Gotunk with your current total, you'd hold the national record in Singapore haha, the current best in the U83 class over here is: Squat 212.5kg Bench 150.5kg Deadlift 250kg
Yeah I'm the best powerlifter in my country aswell, most competitions it's me vs other guy.
Just keep doing your current routine if it's working for you, but always focus on learning (both reading online and evualuating urself). Keep a log of ur training sessions if you don't.
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EPT![[image loading]](http://i.imgur.com/mNzJVlq.png)
