Now, that doesn’t necessarily mean that you have to be in a surplus — it depends on how much training experience you have. Load the bar so that the total weight is 70% of that, 140 lb (~62.5 kg) and then perform 3 sets of 8. I was thinking of some steady state / low impact cardio like stationary bike and maybe some band work. I love the program,but when should one swich from this program to intermidiate one? Now, if you’re an intermediate lifter who’s trained for more than 6 months to a year, training should be less frequent larger resistance loads. Whether you should cut or bulk is a question independent of that hobby. Hi Andy, I do have mobility issues but love the program. So, if you wish to cut, you will need to cut more slowly if you do some other hobbies (such as the Muay Thai). Final totals for 3rd lifts: squat:355lbs, bench:255lbs, dead lift: 395lbs.=1005lbs. Your back is trained every day — the vertical pull, deadlift, and horizontal pull. Spread your workouts out across the week and try to have no more than two sessions back to back as this is better for recovery. It is not an uncommon situation for many, typically male, lifters to be more proficient and stronger at bench pressing than squatting when they first get serious about powerlifting. Thanks for the prompt reply! If you use the three-day version, Day 1 is dedicated to higher-rep, moderate-load work to accumulate a relatively high volume (hypertrophy). “The %1RM notation stands for percentage of 1-rep maximum. was as follows: squat: 320lbs. But skipping day3 just to keep up with the schedule sounds even worse x_x. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. This is dangerous and will allow other body parts to take over a lift which is bad for muscle development and lifting mechanics. Clearly, I’m biased, but I recommend this Beginner Powerlifting program taken from our Muscle and Strength Pyramid book. Some people can get substantially more than 8 reps at this percentage, but our goal is to be submaximal as you’ll be making linear increases in load every time you repeat this session. A beginner needs to focus on getting the lifts down as quickly as possible. 10 weeks is a short amount of time to really make drastic changes and that’s why this program is intense. And if you want to get better at the squat, deadlift and bench press, then the thing you must do more of is, yes, you guessed it… squat, deadlift and bench press. Simple. After that, forget about that metric as it’s not used in the progression model I recommend. (Gotta try and see.). Should I Cut or Bulk? This will typically be ~2–4 minutes. Here are versions on my Instagram profile you can easily take a screenshot of and save to your phone.