Intermediate powerlifting program

[Dan Murphy]

#14177

Hey guys,

I’m interested in running the intermediate program for a meet in July. The only issue is I Bench with a crew 1 day out of the week. I want to keep training with them because it’s awesome. Gets me out of my basement and around some good training partners. But we only have 1 Bench and a lot of guys. We run a typical westside split so there’s a lot of variation with bars, resistance, etc. Doing my own thing would kind off be a pain in the ass for me and everyone else.

So my question is, is there a way to work in a Bench day rotating lifts (whatever the crew is doing that day)? Or would it just be changing the program too much at that point?

Thanks,
Murph #2

[Murph]

#14178

Murph 2,

It depends.

Training with a good crew cannot be underrated.

If you can do it I suggest that you do.

HOWEVER:
The programs are set up symbiotically, meaning that all of the small parts are a whole if you get my meaning.

We generally don’t care if you want to use a different bar as long as it doesn’t change the goal of the exercise.
Resistance is different.

If the program doesn’t call for bands/chains etc, we don’t think it is the best idea to add them.

It should not be too hard to just do your program and remove the bands/chains on the bench.
Or maybe it will depending on the crew.

Our programs vary volume and intensity to peak you properly for the meet date, especially in the last 8-10 weeks.

My suggestion is to follow the program as closely as you can, AND bench with the crew.

If you change it too much and don’t have your expected performance, realize that you changed the program.

I hope this answer helps.

[Dan Murphy]

#14193

Got it. I hate to be the guy asking how I can change a program before I even start lol but training with a crew has been an important part of my training and I feel like adding in the resources here can be the perfect combo.

Another question – say I don’t have a full 35 weeks. I noticed you suggested starting at block 7A for a shorter cycle. I think that gives you around 19 weeks? If I was further out then that, would it be advisable to start on say block 6A instead? Or should I run something different until I hit 7A?

[Murph]

#14198

Don’t stress about asking questions, that’s why we are here.

SO…..for the meet prep.
You can simply look at the calendar and pick the date that you want to begin training for it.
Then, look at the meet date, and count how many weeks that is total (start date-meet date), and then begin the Intermediate block that many weeks back.

EG:
Meet is on 5/11/2019
You begin on 1/21/2019
That is 16 weeks.
Begin the program 16 weeks back form the meet week.

Get it?

If I did my math right, and I may not have because I am listening to the Millennial Olympics on WAAF right now, and laughing my ass off, you would start at Block 7A Week 4.

Someone double check my math!

[Dan Murphy]

#14200

Got it. Thanks murph.

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