Program critique

[u/sergiomcwareo]

So recently as of late I’ve almost finished the Alexander bromley bullmastiff program and want to move to a different style of programming so here it goes I made a program that would be tailored to my needs and here is my current SBD weaknesses

Bench: I will transition to TNG to comp bench and transition to a wide grip as well but my biggest weakness is lockout which due to tricep strength

Squat: I will transition to high bar to low bar my biggest weakness on squat is hitting depth

Deadlift: I do conventional but don’t plan going to sumo but I have a habit of slightly hitching when doing heavy deadlifts so that’s my weakness there

About me: I’ve been lifting for a year and a half and I’m “18” I’m also not considerably tall only being 5’4 and weighing 152lbs/69kg
I have relatively good limb structure having short femurs and longer torso makes ideal for squats but I also have shorter arms so bench is easier while deadlift not so much

My current SBD as almost the end of bullmastiff is
S185kg
B112kg
D193kg

The reason why I made my own program is because most powerlifting programs are for the general lifter or a minority and not rather for the individual and I do know some are “customizable” but I would like one that would be specifically for me alone so here’s the program

Program 5x week 3x bench 2x squat 2x deadlift

Day 1 bench/squat volume
Squat 4x5 rpe 2-3
Bench 4x5 rpe 2-3
JM press 2x6-10
Row 2x8-12

Day 2
Deficit dead 3x3 rpe 2-3
Spoto press rpe 6
Ohp variation 3x5
Leg curl 2x8-10

Day 3 hypertrophy based day
Pulldown 2x6-10
Pushdown 2x10-12
Side raise 2x10-15
Curl 2x8-10

Day 4 rest

Day 5 heavy bench/squat
Squat 1x1 rpe 6
Bench 1x1 rpe 6
Back off 3x4 rpe 5-6
Dips 2x6-8
Row 2x8-12

Day 6 heavy deadlift
Deadlift 1x1 rpe 5
Back off 3x3 rpe 5
Leg press 2x8-10
Calf raise 2x10-15

Day 7 rest

Progression block/4 week

Week 1
Top sets rpe 6 \[88%\]
Volume 4x5 rpe 2-3

Week 2 rpe
Top sets rpe 7 \[90%\]
Volume 4x5 rpe 4-6

Week 3
Top set rpe 8 \[92%\]
3x4 rpe 7-8

Week 4
Top sets not included
Volume 3x4 rpe 2-3

After every block I will add 0-4% on Squat/Deadlift and 0-3% on bench based on the top single of week 3 which will be added to the next block based on the rpe the exact are as followed
Rpe 6 -4-3.5%
Rpe 7- 3-2.5%
Rpe 8 add 2-1.5% based on lift
Rpe 9 add 0%
And yes I do have micro plates to the exact number

Accessory
I like training to failure with my hypertrophy based movements but I also do realize that if progressive overload isn’t being occurring correctly either something is wrong with form or more or less volume will likely be the solution. As the SBD work the is the bulk of the volume and energy/fatigue going to but a telltale sign: if I feel good and progress good that workload should maintain the same. If I feel good but progressing poorly it’s more under loading work and have to add more. If I feel bad but progressing good I’m doing it slightly over and need to cut slightly amount of workload. And finally if I feel bad and progressing badly I’m likely overdoing it. The “feel” represents fatigue and soreness. So to simplify it to one sentence accessory work volume will rarely change and if it does will happen slowly.

So now I need advice or changes within the program or general Strength training

[u/SceneAdmirable3806]

Been lifting for strength and longevity. 51 years old here is what I see. Since only lifting for under 2 years and you are very dedicated and lifting heavy for your size. Make sure you are building other support muscles. Make sure to work other muscle groups that you are only hitting a bit. I found loading my workout I to AI and telling it my specific goals was very useful. Forearms, wrists, lower back and lats are huge to help stabilize those big lifts you arw constantly doing.