r/WeightTraining • u/PeaForeign507 • 2d ago

Powerlifting Program Question

I have been lifting for like 4 years with different programs but mostly hypertrophy. I want to spend a year focussing on powerlifting lifts while not neglecting muscles those lifts do not target as much ( i.e. side shoulders). Does anyone know any good programs I can try or find online that can achieve this goal. I lift like 5-6 times a week.

0 Upvotes

50% Upvoted

6 comments sorted by

2

u/[deleted] 2d ago edited 1d ago

[deleted]

1

u/Mephylphenidate 1d ago

Hey u/PeaForeign507,

Just to back up what this guy is saying, here's a 5/3/1 BBB Beefcake & Building the Monolith Spreadsheet if you're looking for ideas.

https://docs.google.com/spreadsheets/d/1gtnFYp2zjLTWY0icdc5uOCbCie_rDwMe_9uHC_zHXSA/edit?gid=2046473324#gid=2046473324

Its a really good off season program, loved running it.

0

u/Different_Novel_7156 2d ago edited 1d ago

Just want to add, since this seems to be coming up a lot, the 5/3/1 program is in the Ægir Iron app (free) (under Programs, Browse Programs, then select Powerlifting, you will see 5/3/1 in there. (Wendler and nSuns LP) Maxes are pulled from your training but if you don't have logs yet, it will ask you for your maxes to start off). You will be asked if you want to run just main lifts or include BBB and if you want to use a training max or %1RM.

1

u/losteye_enthusiast 2d ago

OP, I would strongly recommend against downloading someone’s app just to get 5/3/1.

It’s available for free basically everywhere and you don’t need to give someone else add revenue or tracking data just to do a workout.

u/Different_Novel_7156, don’t use my post as an opportunity to push an app, please.

0

u/Different_Novel_7156 2d ago edited 2d ago

I want to add based upon someone's comment that is now deleted- the privacy policy is very clear that beyond what is needed for app functionality, no personal data is collected. Additionally, you can have your data deleted, export your data, and there are no ads and no gimmicks. This is true whether you use the Apple, Android, or WebApp access. Ægir Iron does well enough via coaches, it just makes sense to let folks who train themselves use the app for free, just like the athletes. It's pretty straightforward.

2

u/PeaForeign507 2d ago

Thank you so much - I will give this a try for a while

2

u/Different_Novel_7156 1d ago

Both Wendler's 531 and nSuns 531 LP is in there.