Change program or keep going?

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Hi,

Apologies in advance for the lengthy post and if any of this seems monotonous, I believe I understand the dynamics of some topics but want to briefly write them below in case there’s some holes in my knowledge:

  1. In a more intermediate and advanced lifter, it’s hard to predict when strength gains occur. The time interval is dependent to each person and from a myriad of factors (life stress, appropriate programming, nutrition, sleep, etc.). Therefore it’s best to not try and force change, instead you should be able to demonstrate the strength adaptation through more weight, lower RPE, etc.

  2. Is it okay to add an isolation exercise or more sets provided I’m able to recover? Evidence of a proper recovery would be my other lifts do not decrease in load, volume or increase RPE after the additional movement or set is introduced.

A little background info:
I’m 170lbs, 5’11 and am interested maintaining my weight. I have slightly over 1.5 years of training experience and my current goal is to hit a 225lbs bench for 1 rep (my current estimated max ranges from 200 to 205lbs). I recognize my goal of 225lbs for 1 rep at 170lbs is completely arbitrary. I used to be quite overweight and lost a lot of it (before I started lifting weights). Maintaining my current weight while striving for strength and hypertrophy goals, holds me accountable and keeps this quite enjoyable. I’m on my 2nd run through of Power building 2.

My question is:
Is okay if I continue the last week of Power building 2? I don’t feel the need for a deload (in fact I feel like I can add a set to a few exercises) and I’m enjoying all of the movements. My strength isn’t progressing nearly as fast as I’d like but again, I’m focusing on sticking to the RPEs and making sure my variables outside of the gym remain optimized. I’m also noticing the small visual improvements in my physique. However are there any strength metrics if I don’t hit, that suggest I should change up my routine? By that I mean by say putting on 5lb on my competition bench every 5 to 6 weeks?

I’m a little concerned because I’ve heard a few other powerlifters on social media stress that if someone hasn’t hit a 225lbs 1 rep max bench within their first year of lifting, their programming may be off. What’s your opinion on this? If it’s reasonable metric, should I be following a different program? I’m sleeping well, I maintain my weight consuming 2200 calories, I get in 0.8g per lbs bodyweight in protein and meet the requirements for my micro nutrients.

Looking forward to your response, thanks for your time!​

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I think you sort of answered yourself in the first bullet point you made. Also, you need to keep one thing in mind when you listen to said powerlifters about their opinion on strength standards. The average adult human being is not that strong at all. Being able to bench press 225 lbs is quite a feat, but thanks to social media, things like this become normalized despite being a wild abnormality when put in a more broad context/not just comparing to gym-going people. This is especially true for someone who weighs 170 lbs.

Additionally, I will give you benefit of the doubt when you say that your diet is on point as are other extraneous factors, so there’s really nothing to worry about. The docs have said in a Q&A before that sometimes, there are lulls in progress. It’s rare to have SBD go up all at once, so take it in stride. Lastly, the way the templates are made are designed enables you to run them on repeat as the first weeks double as a deload only in terms of volume, not intensity. You can just run the whole program again once you finish this week.

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From what I understand from the programs I have access to, that first week is pretty important in terms of keeping the stress in check by reducing volume but not intensity so one doesn’t completely detrain. This type of week is also seen in the middle of hypertrophy 2 and it serves its purpose well.

I think you ought to go with the program as it is written in terms of volume/intensity prescription. Exercise choice is a totally different topic!