Hi. I’ve been lifting since mid 2021. I’ve been mostly consistent, but for the past >1 year I’ve been very consistent. I’ve done several rounds of the Bridge template, and most recently/currently several rounds of the Powerbuilding I - 2nd Generation template.
I now want to have a bit more of powerlifting focus, and possibly start going to meets, but I’m not sure which program to choose next. I’m thinking either Strength 2 or Low Fatigue. I excluded Strength 3 because I currently don’t see myself training 4 days per week.
For more context, despite all this time I’ve been training, I don’t feel like I can lift as much as I should. I’m 6’2", ~200 lb, leanish but my current 1RMs are probably ~265 lb for squat (been doing low bar but will switch to high bar), ~225 lb for 1ct pause bench, and ~335 for deadlift.
Any recommendations appreciated!
Howdy,
Thanks for joining the forum. For your goals (powerlifting focus, maybe meets, 3 days a week), I’d lean Strength II. It has a 3-day powerlifting path built around maximal strength in the competition lifts and set up for meet prep, which is exactly your direction. I’d run that at least one time before considering the low fatigue template. I’d also pair this with a modest Calorie surplus to add some muscle mass.
Further reading
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I’m about to start this template and had 2 questions.
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There are 4 chest focused exercises with the option of switching one of those for a shoulder press. Would that be recommended or would it make more sense to do another bench variation since the main goal is developing bench stregnth?
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I see you recommend changing the sticking point exercises between blocks. Would that recommendation also apply to the other exercises as well (except the main lifts obviously)?
Yes,I would change exercises block to block. For the first block, I’d have one of those slots be shoulder focused, e.g. OHP, high incline bench, or similar.
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