Day A (16 sets)
Bench: top set 3-6 + 2 x 6-10
Squat: top set 3-6 + 2 x 6-10
Lat pulldown 3 x 6-10
Lateral raise 3 x 8-12
Preacher curl 2 x 6-15
Rope triceps extension 2 x 6-15

Day B (17 sets)
Deadlift: top set 3-5 + 2 x 4-6
Feet-up bench 3 x 6
Seated cable row 3 sets
Smith machine OHP 2 sets
Hammer curl 3 x 7-9
Skullcrusher 3 x 7-9

Day C (16 sets)
Squat: top set 3-5 + 2 x 6-10
Bench 3 x 6-10
RDL 2 x 8-12
Reverse-grip pulldown 2 x 6-12
One-arm cable row 2 sets
EZ-bar curl 2 sets
One-arm triceps extension 2 x 6-15

28M 176 cm 68 kg.

I lost 28 kg (95 → 67 kg) over about 10 months, then maintained my weight for about 5 months. My waist went from 111 to 76.5 cm. I'm starting my first real bulk now and want to get stronger on the big 3 while building muscle

My tested 1 RM :

B : 78 kg
Deadlift : 140 kg
Squat : 110 kg

I'm working in Munich this year and doing a powerbuilding split 4 days a week, nothing competitive, I just want my squat and bench to keep going up, so I take 5g of creatine every morning in my shaker.

My tub is almost empty and last night I compared 500g tubs, ESN Ultrapure is €29.90 while the Creapure ones from Nutrimea and Bulk are around €40 to €45, which is €10-15 more each time I reorder and it adds up over a year.

What makes it harder is that Creapure is made in Trostberg, about an hour from me, and the argument I keep seeing is that you're paying for the testing and the consistency from one batch to the next, while other people say the molecule is the same and the cheaper tub does the same job.

For those who switched between a Creapure tub and a regular monohydrate, did you stay with one of them and why?

Hi there. I'm 25, 177cm, 80kg and I've been lifting for 4 years now.

My main goal is getting a three plates bench. The last program I ran has been Bald Omniman's Golden Warrior, and although i had great results, I think they were because previous to that program I was absent from the gym for almost 2 months and I was eating and sleeping very poorly. My previous RM was 125kg, and I started the program quite weak with 100kg x 6 reps. Anyways, at the end of It i got 115kg x 7reps and 12 reps with 100kg. Also tested my max and got 130 for 1 rep, feeling that i could have added a bit more.

I basically want to get the three plates fast, as they are my end goal before moving on. I've been checking some programs, like TSA 9 Week or Greg Nuckols's 3xbench intermediate. I would love to hear your recommendations on which program should I run now.

I had a baby three months ago, and fortunately have quite a bit of breastmilk oversupply. I heard that sometimes people consume breastmilk for its bodybuilding properties, so wanted to see if there was any interest here. I could use the extra cash to help pay for diapers, baby clothes, household expenses, etc.

Milk is frozen within 24 hours after pumping and stored in my deep freezer. $1 per ounce, frozen primarily in 4 and 5 ounce bags. Willing to discount depending on how much you purchase. I take a prenatal, Choline supplement to support baby’s brain development, omega3, and probiotic specifically for breastfeeding/pregnancy. I stay under 200mg of caffeine per day and do not drink or smoke.

Feel free to message me for additional details if needed.

Hey!

I train early in the morning. I have 30 minutes (including warm up and packing) per day, 5 days a week Mon-Fri. Do you have any proper workout ideas? Unfortunately i don't have enough weights for proper deadlifting.

I've hit a plateau on squatting 5x5- its served me well up to this point but i'm now at the point where past the 3rd set my bad shoulder is getting pretty aggravated and the rest of my workout kinda goes to shit. I feel like I could go up in weight for 3x5 and get progress moving again, or is there a better alternative? Maybe 4 or 5x3?

For reference, I have good mobility for depth, I've deliberately progressed slowly to keep my form in check, I have strong legs but a bit of a weak core/lower back from working a desk based job (that doesn't feel like a weak point during my squats though, bracing is fine etc). The issue is almost entirely that I feel like the rest of my workout is suffering and my shoulder is then fucked for the rest of the day

This question is really for peeps who've been lifting consistently two or more years and find progressive overload is in smaller increments now. We all know about progressive overload benefits and hitting PR's. The thing I've never seen discussed here is what does the rest of your set look like once you get that next PO or PR.

For example, most likely the PR is going to happen on my first or second exercise. Now I still have a bunch more exercises after (I do full body 3x week) and I know my NEXT exercise is going to have me more fatigued. This will look like either 1-3 less reps or lowering the weight a bit. Maybe after a few weeks I can be back at normal expectations WITH the new PR I set . It's like I know every time I hit a PR the rest of my set is going to feel fatigued and go down a notch.

Is there anyone that hits PR's and it doesn't affect the rest of the subsequent exercises? How do you do that??

Thanks in advance for keeping all responses to myself and other responders respectful.

What are the requirements for a powerbuilding program focused on increasing both overall strength and hypertrophy?

From what I've seen, should I assume that I should focus on higher volume (more sets) while staying further from failure on the big compound lifts (e.g., 5×5 squats, 5×5 bench press), combined with the classic low-volume approach for accessory exercises?

Failed 405 for the second time today, honestly a bit frustrated. Form seems pretty good (good pause, butt on the bench) for all my warmups as well as the two times I’ve hit 385 in the past, but once I load 405, I kind of shit the bed and my form goes out the window. Current frequency is 4x a week, current bw 200 lbs. Warmups were:

Barx10
135x7
225x3
315x1
365x1 (rpe 7)

Also noticing issues with stress before attempting 405. I’ve got noticeably quicker heart rate and dry mouth while resting between my last warmup and 405.

Any advice would be appreciated, programming or mentally wise. Thanks 🙏🙏

I'm looking at Jeff nippards powerbuilding 3.0 vs sbs 2.0 rtf or rir. Rtf was exhausting when I was on years ago so I am thinking rir

I am 29, best lifts are 460, 320, 525. 245lbs but aim to cut to 225 in the next 6 months

Thoughts?

I started lifting relatively late, around 3 years ago (39yo). I train consistently and take it pretty seriously, usually at least 3 times per week, now even more often with a structured hypertrophy-focused plan, becouse my main goal is physique, not powerlifting. I don’t really care about ever benching 100 kg just for the sake of the number.

The problem is that over time I’ve become way too emotionally attached to my performance on the “big lifts”,bench press, squat/front squat and trap bar deadlift.

For example, on bench I’ve been stuck around 85 kg for a while. One week I get 5 reps, another week 4. Same with front squat around 85 kg, sometimes 6 reps, sometimes 4. Trap bar is similar. Logically I know that day-to-day performance fluctuates, but psychologically it feels like every session has become a test.

If the first big lift goes well, the whole workout feels great.

If it goes badly, my motivation drops and I feel like the session was a failure, even if the rest of the workout is solid.

I’ve also noticed that I’m constantly chasing progress or PRs because those numbers are easy to measure, while visual hypertrophy progress is much slower and harder to judge.

Recently I started wondering whether I should step away from the “big lift = main KPI” mindset altogether.

Has anyone here dealt with something similar? Did moving away from heavy compounds / PR chasing help you enjoy training more and still make good hypertrophy progress?

Hi all, I’m newly starting deadlifts as I have ignored them throughout most of my training and recently have found a interest in powerlifting.

I was planning to train it just once a week conventional to start with on my pull day if anyone can give advice for what rep range and sets to do.

Hello! I do not have a home gym, and my gym doesn’t have a safety squat barbell. I was wondering if anyone had any recs for attachments for standard barbells. I know they aren’t as good as an actual safety squat bar, but that’s where I’m at.

Thank you

Just curious, I believe I have some potential but am wondering a Wilks/total to aim for that would be considered relatively elite/highly advanced for a 165lb male powerlifter?

Bought a pair of them today and they are size xl. I measured quad knee and calf as per the website and they matched up with the xl size. However today when i tried them on I COULD NOT get them off by myself. Took me and a friend plus had to shimmy a lifting strap through it to use as a makeshift handle. They got stuck on the widest part of my calves which is where i measured prior to buying. Do i need to size up or just buy different sleeves entirely? Either way it sucks cuz the sleeves actually felt amazing while squatting

I want to progress this lift for my sport to try and help with some performance issues. I use a trap bar and started a few weeks ago warming up to 1RM of 250lbs, yesterday 270.

I'm not really sure if I should be going for full reps with control like a body builder or if I should be going for bar speed and just building up to a 1RM... this lift is weird because it usually feels like if I can get the bar off the ground I can do at least 5 reps but if it is too heavy it won't move off the ground, at this time there is no weight that I can pick up for only 1 rep.

I’m deciding between the inzer konas and a7 rigor mortis. My calves are 13.5” knees are 14” and quads are 17”

So this is more if just like a reaffirmation post, but some days i just do not get a good pump. I sleep consistently eat oretty much the same everyday, but idk some days it just doesnt quite get up there.

BUT, my reps/strength are always the same or maybe an extra rep on certain exercises, regardless of how good my pump is.

At the end of the day, your strength/performance is indicative of a “good lift” and your pump is just an added bonus, correct?

I’m planning on running Bromley’s Bullmastiff base phase program. I have no reservations about the progression of the main lifts and volumizing the variation exercises. However, I was wondering whether I could use double progression with a variety of rep ranges for the accessories instead of volumizing sets of 12s or 15s. This approach to me seems to be more in line with how bodybuilders or aesthetic driven lifters would do side laterals, leg extensions, Tricep Pushdowns, etc. Would appreciate this sub’s inputs on this. Thanks!

I'm doing the SBS rir original template and it's feeling a bit light. Like my numbers aren't huge (been lifting 4ish years) but if looks like there isn't anything greater than RPE 8 until week 10? I feel like I detrain pretty quick when I stop doing heavy work occasionally, so wondering if others feel the same and if they have run this program? Any tips.or modifications I could do, or should I just run it as written and it'll all work out in the end?

Hiya

Was thinking of starting bullmastiff and was wondering if the 12-15 reps are a must. Weighted dips and pullups have always been a staple for me at lower reps, have been working up to 3 plate dip and 2 plate pullup for reps. Will Bromley come knock on my door if i swap around some rep ranges for the acessories?

Hi everyone, I have been trying to figure out a training program for strength and also general hypertrophy that fits in my weekly schedule and I ended up going for a 5/3/1 style training program, following the BBB variant by Jim Wendler. I keep checking it all over again and I would like to just put it out here to have some strangers review it.

I'm around 185-190lbs and 5'10-5'11. My current maxes since focusing more on powerlifting exercises these past two months are,

Deadlift : 335lbs;

Squat : 275lbs;

Bench Press : 195lbs;

OHP : 130lbs.

The program (the 5/3/1 marks are for noting that the weight and sets/reps are going according to the 4 weeks progression percentage in the regular program) :

Monday - Day 1

OHP (5/3/1)

Back Squats (5/3/1)

Back Squats 5 \* 10 (50%)

Calves Raises 4 \* 15-20

Biceps Curls 3 \* 10-12

Weighted Planks 3 \* 60s

Wednesday - Day 2

Bench Press (5/3/1)

Bench Press 5 \* 10 (50%)

BORs 5 \* 10

Lat Pulls 4 \* 10

Triceps Pulldowns 3 \* 8-12

Paloff Presses 3 \* 12-15

Thursday - Day 3

Swimming conditioning \~45-75min

Friday - Day 4

Deadlifts (5/3/1)

Deadlifts 5 \* 10 (50%)

Dips 4 \* RIR 1-2

BORs 4 \* 10

Lateral Raises 5 \* 10-12

Knee Raises 3 \* 10-15

Thank you!

Hey guys I’m 21 yo, 1.5yrs back in the gym and 6’2, 180lbs. I’m currently running my own UL/PPL program, and for a while I wasn’t noticing gains so I pushed up the intensity and realized I was progressively overloading wrong (lol). Now I think I noticed some gains briefly, but I’m still not where I should be cause I’ve been benching roughly 2 plates for almost a year now. My squat has lagged behind because of knee problems, but now it’s coming back up. My current (estimated) stats are 300, 240, 395.
What program should I run? I can tell my legs are getting stronger and I see myself squatting 405 in a little under a year, but my bench is honestly lagging.

Upper (strength):

Bench: 3-4 sets x 3-5 reps
Bent over row: 1x10, 3x4-6
Shoulder press: 3x4-6
Pull ups or lat pulldowns: 3x6-8
Tricep rope pushdown: 2x8
Hammer curls: 2x8
Lateral raise: 3x10

Lower (strength):
Squat: 5x5
RDL: 10,8,6
Front squat: 3x5
DB Bulgarians: 2x8
Seated calf raise: 3x12
Machine ab crunch: 3x10-12

Pull (hypertrophy):
Seated cable row: 3-4x8-11
Lat pulldown: 3x8-10
Ez bar curl: 3x8-10
Chest supported row: 3x8-10
Machine curl: 3x10
(Recently added incline shrugs…idk)

Push (hypertrophy):
Bench press: 3-4x5-8
Db incline press: 3x8-10
Tricep pushdown: 2x8-10
Pec deck: 3x10
DB Skull crusher: 2x8
Lateral raise: 3x10

Legs:
Deadlift: Anything low reps tbh. 3x5 or 5x3 recently.
Front squat: 2-3x5
Single leg press: 3x10 (controlled eccentric)
Calf raise: 3x10
Single Leg extension: 2-3x10
Hamstring curl: 2-3x10
Machine ab crunch: 3x10

I changed my first leg day to be more focused on compounds and less on isolations last week. I think 5x5 squats are working, I think I’m lucky to be doing fine on DL but my bench is tuxking shit. I really have been trying to force progress, but idk how well it’s working. Any ideas? Any good programs to run instead?

Hello folks

I am a returning powerlifter. I used to lift good weights a few years back but I got tired of pinning and needed a break from this side.

I used to lift how I felt like based on the day. Usually worked up to a top single or double or a set of 4 and then do a couple of backdowns at 60-70% of the top set.

I did still workout every now and then even after I quit but I went completely off cycle. At my best I was running crazy cycles like 3g test only or 300mg anadrol no test base etc.

My best lifts were 270kg deadlift raw belt less for 6, 180kg bench for 6 all paused and 260kg squat all at 93kg bw.

I have started lifting naturally for the past month and currently only doing 100kg for 7 on bench, 150kg for 6 on squats and 160kg for 4 on deadlift. I've changed to sumo now to reach a higher ceiling but it's a bit of a learning curve. Current bw is 69kg 😢

Any recommendations on cycles and programming and diet?

Any help is greatly appreciated.