LamXhcAil
First Post
Hi, so i know to preform SBD moves good enough but i have a problem with programing for myself and that something that i always wanted to learn.
i need help with some questions about powerlifting programing.
iam weighting about 67kg and my max is around:
squat around 140kg
deadlift around 170kg
bench around 110kg
1. so to build program with percentage i need to calculate the percentage of the work by my current max or by my desired max?
for exmaple:
lets say that my current max deadlift is 170kg and my desired max is 185kg so on working day with 90% of 1 rm its will be 153kg or 166.5?
2. what program would you recommned for me? Linear? Blocks? Waves? Volume Decrase? Volume Increase?
3. if in my program there is 2x bench a week and 1 close grip larsen press
so on the same week its supposed to be the same load and volume?
lets say
Sunday - bench 85% - 3x5
Tuesday - larsen press RPE 7
Thursday - bench 85% - 3x5 again?
4. on Deload week what should i do? working out on 50-60% of 1rm of the desired or current max?
also i heard its also possiable to do 70% on Deload but also decrase 10% of the volume, but i dont understand what to decrase from on the volume part?
decrase 10% of the volume from the last week? or from what?
5. on Deload week should i include the accessory or just do the main lift? or just as i do now like do the main lift don't burn out and if you feel like you can do some accessory just do if not just dont?
sorry for the stupid questions but those are somethings that i got no answer on them in any other place.
and also please dont block the post if i didn't made the post good enough i really need help with those questions, ty.
i need help with some questions about powerlifting programing.
iam weighting about 67kg and my max is around:
squat around 140kg
deadlift around 170kg
bench around 110kg
1. so to build program with percentage i need to calculate the percentage of the work by my current max or by my desired max?
for exmaple:
lets say that my current max deadlift is 170kg and my desired max is 185kg so on working day with 90% of 1 rm its will be 153kg or 166.5?
2. what program would you recommned for me? Linear? Blocks? Waves? Volume Decrase? Volume Increase?
3. if in my program there is 2x bench a week and 1 close grip larsen press
so on the same week its supposed to be the same load and volume?
lets say
Sunday - bench 85% - 3x5
Tuesday - larsen press RPE 7
Thursday - bench 85% - 3x5 again?
4. on Deload week what should i do? working out on 50-60% of 1rm of the desired or current max?
also i heard its also possiable to do 70% on Deload but also decrase 10% of the volume, but i dont understand what to decrase from on the volume part?
decrase 10% of the volume from the last week? or from what?
5. on Deload week should i include the accessory or just do the main lift? or just as i do now like do the main lift don't burn out and if you feel like you can do some accessory just do if not just dont?
sorry for the stupid questions but those are somethings that i got no answer on them in any other place.
and also please dont block the post if i didn't made the post good enough i really need help with those questions, ty.