This video is about Powerlifting Program Part 1.
Ed Coan Interview link
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can i use this table to programming five days bench, pull up training? or theres a max frequency days for this
Will Jo says
Great video. Really appreciate your explanation of how the concept works and the extra examples you give. Thanks!!
Aaron Jones says
Fantastic video Garrett!
Garrett: As for not using your actual 1RM and downsizing it from 100% to 95% in 2: 54, why not just be honest and adjust all the percentages down, rather than fool yourself into thinking you’re actually using the percentages you assign each set? And if it’s an issue of keeping good technique with the percentages Prilepin’s table assigns, why not just leave more reps in the tank? Still, this would suggest that Prilepin’s table is not applicable for powerlifting.
Emil Botev says
Hi Garett.Ihave a question can we deload or make a rest week after the end of the micro cycle ?
Da Mahnioo says
when putting in the amount of weight, do we base it off our 1 rep max or our goal of a 1 rep max (realistic goal not like 1000 lbs). And how do we determine our PR
Jose Noway says
You have a new subscriber. Good info.
Bryan Polanco says
Hey Garrett great stuff, just one quick question. How do I calculate the percentages of my 1RM?
Thomas Haygarth says
Thank you so fucking much man. I’ve been so confused and frustrating and demotivated because I’m not sure if my program is good enough but finally I understand all the different factors that make a good program.
Rudy Melo says
Thank you so much man
For DEADLIFTING. Its a good idea to do SPEED protocol reps to warm up, 55%1RM 20 reps, then do a heavy 4×4 90% 1RM work afterwards. Its more time efficient and covers all aspects. Any comments please ?
Mike Mumford says
All I kept thinking about were IN N OUT Cheeseburgers,,, 3×3, 4×4 ,,,,LOL,,,,,,,
Great info , tx for breaking this down to a simplified method.
keep røcking says
i am 6ft 70kg can i do power lifting
Garrrett, you are a great chap. thanks for sharing. Deadlifting following a 5×5 routine or one very similar is bang on the best advice.Also, i believe in shocking the body by eg doubling the volume every few weeks, so all ‘cobwebs’ are brushed away. Really tests the nervous system. You know when a training session has been effective and its when your appetite and sleep time increase markedly. Deadlifting makes me smile and really has been a life saver, it costs very little to keep lifting a barbell, especially when the act is done outside, immersed in nature, stars et al. take care Sir.
j Ruiz says
I want to do powerlifting so bad, but I had low back surgery earlier this year. I’m done with physical therapy and my back is feeling a lot better now. I’ve been back in the gym lifting weights for a month and a half, first time in 2 years that I can lift, but I’m scared to do deadlifts. I tried squatting a couple of times already and I felt good but I was scared to go heavier than just 125 lbs. Anyone out there recovered from low back surgery and was able to squat heavy again? Any tips or suggestions? My Dr and physical therapist told me I’d be able to do everything I was able to do before hurting my back so I’m just trying to slowly build my core strength up and overall body strength.
Saleem Mir says
I just stumbled on this video my chance. Great explanation and very informative. Awesome stuff.
Dane N says
What if you just… add more volume? say for example doing 4 sets of 8 at 70%. This doesn’t technically follow the chart but doesn’t more volume sort of equal better results in strength or hypertrophy gainz? (Given proper recovery is achieved)
Aveio Lofi/Jazzy says
Hey Garrett, Just wondering, isnt the sets column suppose to be reps/set?
Nuance Pill says
does it really matter doing 3 sets of 6 or 6 sets of 3? Seems like the 6 sets would be easier… should I lower rest times to make it more challenging?
Jaydee SJ says
Thanks for this vid, helps a whole lot. Much appreciated.
The Rhino Pat Park says
is this a program that you can follow as a beginner?