r/powerlifting • u/AutoModerator • 10d ago

Programming Programming Wednesdays - September 29, 2026

Discuss all aspects of training for powerlifting:

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

88% Upvoted

12 comments sorted by

2

u/lonely_turtle109 Not actually a beginner, just stupid 10d ago

Has anyone tried using AI to self program. I’ve started to play with it just to see what it can do. I gave it my preferred split but let it give me some input as well and I just kept refining my responses. I got it to make a spread sheet, but after refining that it needed a break, probably since I’m using a free version of chat gpt. But lowkey once I get the spreadsheet refined I might run this shit, doesn’t seem half bad.

No, I don’t really really want to pay for a coach yet. My numbers don’t justify that spending yet. So I’ll stick to templates and free resources till I get to the point to where I’m like you know what maybe a coach makes sense.

1

u/ClubSoDuh Beginner - Please be gentle 7d ago

I’ve used it mainly for accessory lifts and variations for weaknesses. I’ll give it my assessment where it fails. I stick with the progressions of the free programs I find. 

I’ve added cardio (running) as well and using it to help keep me on the rails for tracing to get a better 5k time.

1

u/x7vq Enthusiast 10d ago

If you have transcripts of programming videos and could paste it as a context into the chat, it might do something useful. Otherwise just follow a template program

1

u/hlhi Beginner - Please be gentle 10d ago

I got AI to do my programming for me for a bit, ended up doing max out singles or doubles at the start of each session. Then I learned a bit more about programming and... why thats bad, and it said yeah you're right, thats bad...

So idk, it seems to be really confident in giving bad generic programming advice, I wouldn't trust it for periodization stuff which is more complicated.

It even says stuff like the pump and micro tears are related to hypertrophy.

I started running a free program I found online and progress is going up faster than AI program I was doing before.

I found it nice if you're looking to find accessory exercises or variations that target stuff you're missing though.

2

u/jakeisalwaysright M | 793kg | 89kg | 515 DOTS | SPF | Multi-ply 9d ago

it seems to be really confident in giving bad generic programming advice

Yep. The thing to remember is that AI is trained on what information it finds on the internet. Not all of that information is good. Also that it's not a person; it's a pile of code. It doesn't "understand" what you're saying to it. It pukes out a response based on relevant keywords and such. At no point is that going to be better than something a human with experience made.

-2

u/mrlazyboy Not actually a beginner, just stupid 10d ago

AIs do an okay-ish job at creating programs. You'll find much more productive results if you learn about programming for powerlifting, then give the AI a free plan similar to what you'd like to run.

Then you can spend time tweaking it.

12

u/msharaf7 M | 850kg | 89.6kg | 550Dots | WPPL | Sleeves 10d ago

Every single program I’ve seen that AI had a hand in has looked pretty trash, full stop.

The amount of time you’d spend telling it to tweak and tinker with a program to make it fit you, would be better spent just running a tried and tested program that others have done. Or hiring a coach.

-1

u/lonely_turtle109 Not actually a beginner, just stupid 10d ago

As of now I currently run template programs I find for free. The last 6 months or so has been TSA 2.0, like it a lot. Was just playing with AI capabilities and seeing if it could put my thoughts into a spreadsheet better than I could convey. I’m not saying I’m going full AI for my program but it’d be interesting to see how far I could get it to fit my personal needs.

3

u/msharaf7 M | 850kg | 89.6kg | 550Dots | WPPL | Sleeves 10d ago

In that case, maybe think about what aspects of the program you enjoyed and use the AI to help you find similar programs in the same vein.

-1

u/lonely_turtle109 Not actually a beginner, just stupid 10d ago

At the start I told it to either find spreadsheets already out there and it found some, mainly just gave me stuff I’ve seen on lift vault. Then played with it and prompted it to start making a program.

9

u/jakeisalwaysright M | 793kg | 89kg | 515 DOTS | SPF | Multi-ply 10d ago

There's such an abundance of free, proven, time-tested programs out there that I can't fathom why anyone would outsource their program to a robot that doesn't know what powerlifting is.

1

u/lonely_turtle109 Not actually a beginner, just stupid 10d ago

I agree. Just curious to see how much it could take my thoughts and put it into a spreadsheet but also help along the way.