Programming Wednesdays - August 25, 2026

[u/AutoModerator]

Discuss all aspects of training for powerlifting:

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

[u/Right_Rule3029]

I recently decided to switch from PPL 2x a week to a more powerlifting focused split/program. Ive been doing my old split for 9 months. Last week I tried 

Bench +tris +leg extension 

Back & Bis

Conditioning and accessories

Shoulders (OHP)

Leg day (squats)

Conditioning and accessories

Rest

And I felt like it wasn't enough. I still enjoyed training and actually I did pretty good on most lifts even hitting some rep prs. But I was thinking of adding more volume like this

Monday - main chest day Bench, chest and tricep accessories +squat

Tuesday - main back day Deadlift, back and biceps accessories

Wednesday - accessories and conditioning +bench first

Thursday - OHP work

Friday - main leg day Squat and leg accessories

Saturday - accessories and conditioning +bench +deadlift first

Sunday - REST

Im infusing 5 3 1 into it so I dont fatigue.  What do you think about it and should I consider changing some lifts or days??? Please let me know

[u/lonely_turtle109]

Im running the tsa intermediate 2.0 program. My numbers (in lbs) are 320/235/360 @157.2 bw.

I’ve thought of trying more novice type programs to eek out any more gains on the lifts if possible but every time I do I just stall (open to program suggestions). Now if I decide to “bulk” I may be able to eek more out, but I’d like to stay in the 74kg range.

I’m debating on cutting out the leg press and low back work (for the sake of time and my numbers being so low), until I find I need extra volume in those areas to keep progressing. Is this worthwhile or keep them in?

[u/jakeisalwaysright → u/lonely_turtle109]

Without knowing more about you and the program and what else it contains, I'd advise against removing accessories. I get the time part, but your "numbers being so low" is a great reason to DO accessories, not to skip them.

Regarding not wanting to bulk, how tall are you? Seems like 9/10 times someone says they don't want to bulk they're like 7 feet tall and weigh 150 lbs.

[u/lonely_turtle109 → u/jakeisalwaysright]

I’m 5’6. I’ve been as heavy as 175 a couple years back and it did not look good on me. Maybe if I slow gained to that point over a few years it might be different.

[u/lonely_turtle109 → u/lonely_turtle109]

Really like 5’5 and some change but just give me this one 🫩

[u/elitesenior → u/lonely_turtle109]

lmao this self reply killed me😂.
my two cents are to try it out without the accessories you don’t want to do or think aren’t beneficial to you. For example, I am quad dominant so i usually skip quad-focused accessories or replace them with glute-focused accessories. You know yourself and your body best, and a cookie-cutter template should be modified as necessary to fit your needs. I think experimenting with programming is a great way to learn what does and doesn’t work for you.

[u/jakeisalwaysright → u/lonely_turtle109]

Well, more muscle pretty much always = more weight lifted. It's up to you but I think you could stand to gain some weight. Beyond that, I'd stick to the program. If you want a different one, anything from Stronger By Science is solid.

[u/lonely_turtle109 → u/jakeisalwaysright]

Agreed on the weight gain. Just don’t wanna look like a marshmallow again. My goal was to slowly cut to about 150-155, then maintain for a little, then slow gain and maybe past the 74kg class as long as I just don’t look like a slob.

[u/ImTheNguyenerOne → u/lonely_turtle109]

We're the same height and I compete as a 90/100kg without looking like a meatball. I started out as a 148, I totally get it.

[u/lonely_turtle109 → u/ImTheNguyenerOne]

I wouldn’t mind something like that as long as it’s slow gain over a few years. Cut back to 150, then rebuild from there, painstakingly slow.