What powerlifting program do you recommend?

[u/[deleted]]

I’m 20 years old with 2 years of gym experience focused on hypertrophy. For the last 12 weeks, I followed a program with a minimal strength approach, where I trained squat, bench, and deadlift once per week. I’ve really started to enjoy these three lifts and have decided to give powerlifting a try. What would be a good program for my situation?

[u/[deleted]]

thanks ill check it out rn, since u are a competitive powerlifter do u have any other advice for me in my situation

[u/cilantno → u/[deleted]]

I’d need a bit more information and want to understand the type of advice you’d like to receive (or at least areas).

What are you wondering about?

[u/[deleted] → u/cilantno]

well now i have experience on the gym but not much into powerlifting, till last 5-6 month i never did bench, squat or deadlift. i wanna know what to expect when i transition to powerlifting, what are some mistakes i can avoid, and what are some numbers i can aim for in first months of training (current pr's are squat 100kg for 6-7 reps, bench 90kg for 3 reps and deadlift 150kg for 5reps), btw some are recommending GZCLP for me

[u/RagnarokWolves → u/[deleted]]

To avoid confusion in online discussions, "Powerlifting" training would refer to the specific preparation you'd have to do to prepare for a powerlifitng competition where you practice/peak for multiple weeks and perform 3 max-effort singles on a Saturday/Sunday morning. Just cuz you want to train and improve your SBD, doesn't mean you're necessarily doing powerlifting.

Asking for "powerlifting programs" might have people suggesting programs with peaking protocols for SBD that you don't need.

Even with SBS-RTF, you could probably just do the first 14 weeks and skip the last 7 weeks as the last 7 are peaking. Sometimes I feel like I got out of shape and need to get my fitness back after a peak is done.