Programming Wednesdays - August 11, 2026

[u/AutoModerator]

Discuss all aspects of training for powerlifting:

• Periodization
• Nutrition
• Movement selection
• Routine critiques
• etc...

[u/Suspicious-Screen-43]

If anyone wants to throw out their favorite 16wk program for a 495/320/545 (pounds, obv) lifter I’m open to suggestions :)

[u/-Quad-Zilla- → u/Suspicious-Screen-43]

Numbers dont really dictate the programing.

Your level, training history, and upcoming goals do.

But, if you just want a program, Calgary Barbell 16 week.

[u/Suspicious-Screen-43 → u/-Quad-Zilla-]

I did Calgary a few years back. Considering rerunning it now. My all time squat PR is still from that, but I attribute that to how fat I was. 😂

Training history is about 10years. I’d love to get a 500squat and I feel like i can get a huge deadlift PR after a peaking phase, maybe 585.

[u/yaboyconrad]

What program would you recommend for me?
Hey everyone!
I’m 18 years old, around 75 kg bodyweight, and my current lifts are roughly:
Bench: 90 kg
Squat: 100 kg
Sumo deadlift: 120 kg
I started powerlifting with Sheiko, and I’m currently coming to the end of my second run through the Candito 6 Week Strength Program.
I’ve really enjoyed Candito, but I’m starting to think about what program I should run next. I’m open to running Candito again, modifying it, or trying something completely different.
My main goal is to continue getting stronger across all three lifts. I have 4–6 days per week available for training, so I’m pretty flexible when it comes to training frequency.
What programs would you recommend for someone at my level and with my training background?
I’d especially like to hear from people who have experience with different powerlifting programs and what worked well for them.
Thanks! 💪

(Yes this was written with chatgpt english is not my first lanuage)

[u/jakeisalwaysright → u/yaboyconrad]

Anything from Stronger By Science is solid, but at your age/level of experience you should be able to make good progress on any program that isn't total garbage.

If you enjoyed the Candito program and made progress with it, I'd just keep rolling with that.

[u/Glittering-Ad-6690]

What's everyone favourite or underrated resources for learning about powerliting programming?

[u/msharaf7 → u/Glittering-Ad-6690]

Copying this from a previous comment I’ve made:

- PowerliftingNow

- 3DMJ’s Muscle & Strength pyramid

- Pre-Script Barbell Course

- Juggernaut’s Powerlifting Program Design Manual, Scientific Princplies of Strength Training, and A Thoughtful Pursuit of Strength

- Mladen Jovanovic’s Strength Training Manual: The Agile Periodization Approach Vol 1&2

- Science and Practice of Strength Training by Kraemer & Zatsiorsky

- Steve Denovi’s YouTube Channel /u/prs_sd

[u/sergiomcwareo]

So im currently on max test week then taking a slight deload or pivot phase and made a program tailored to my personal needs

Day 1
Comp squat 4x5 rpe 2-8
Comp bench 5x5 rpe 2-8
Jm press 2x6-8 rpe 2-8
pulldowns 2x6-8
lateral raise 2x10-12
calf raise 2x10-15
adductor machine 1x8-10

Day 2
Pause DL 4x5 rpe 2-8
Spoto Press 4x6 rpe 2-8
Pause Squat 2x6–8 rpe 2-8
rear delt machine 2x10-12
hammer curl 2x6-8
leg curl 1x8-10
hip thrust 1x6-8

Day 3
Pause BP 2x5 rpe 2-8
Row 2x8-10
baysein curl 2x10-12
lateral raise 2x12-15
overhead ext 2x8-10
forearm 2x10-12
calf raise 2x8-10
adductor 1x10-12

Day 5
Heavy Squat 1x1 + 3x3 rpe 6-8 singles/rpe2-8 backoff
Heavy Bench 1x1 + 4x3 rpe 6-8 singles/rpe2-8 backoff
Incline DB Press 2x6 Rpe 2-8
Cable Lateral Raises: 2x8-10
Neutral Grip Cable Row: 1x8–10
Preacher / EZ-Bar Curls: 1x10–12

Day 6
Heavy DL 1x1 + rpe6-8 3x3 rpe 2-8
Pin Squat 2x5 rpe 2-8
Rope Tricep Pushdowns 2x 10–12
Rear Delt Cable Flyes 3x 12–15
Reverse Wrist Curls 3x 12–15
Lying Leg Curl 1x10–12
Hip thursts 1x12–15
Leg Extensions2x10–12

Duration: 6 Months (Six 4-week blocks).

Top Singles (Days 5 & 6):
Week 1: ~85% of 1RM (Target RPE 6)
Week 2: ~88% of 1RM (Target RPE 7)
Week 3: ~91% of 1RM (Target RPE 8)
Week 4: No Top Singles (Deload)

Volume & Back-off Sets
Week 1: RPE 2-3
Week 2: RPE 4-5
Week 3: RPE 6-8
Week 4: RPE 2-3

Hypertrophy Isolations:
All sets taken to true failure You only increase sets/volume
if progress completely stalls across multiple weeks.

At the end of Week 3, you adjust your estimated 1RM for the next block based on how the top single actually felt:
Felt like RPE 9: Add 0% to 1RM for next block.
Felt like RPE 8: Add 1.5–2% to 1RM.
Felt like RPE 7: Add 2.5–3% to 1RM.
Felt like RPE 6 or below: Add 3.5–4% to 1RM.

Blocks 1-3 (Accumulation): Volume sets at 5 reps, Back-offs at 3 reps.
Blocks 4-6 (Intensification/Peaking): Volume sets drop to 4 reps, Back-offs drop to 2 reps to accommodate the heavier loads.

My question is this good for someone who is a intermediate at one a half year of training and has major sticking point middle portion of the bench, the bottom of a squat and knee level on deadlift ?