Everything You Need To Know About Powerlifting Programming (Answering Your Questions)

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REFERENCES

1. Periodization Data -  https://www.strongerbyscience.com/per...
2. CNS Fatigue Is Misunderstood - Medium: why-does-central-nervous-system-cns-fatigue-happen-during-strength-training
3. Follow Ben Yanes On Instagram - Instagram: ben_yanes
4. My How To Coach Yourself Video - How To Coach Yourself For Powerliftin...

ONE POINT NOT COVERED

One point I cut out was that junk volume should also be eliminated on the competition lifts.  In order to do so, there are 3 main points.

1. Setting a minimum intensity with percentages.  I've had a client who'd go too far under 80% on squat triples if we went purely by RPE.  In that case I substituted RPE out in favor of percentages.  Then I also involved more top sets, even on light days, to ensure junk volume is never our default.  

Over time, you can set % minimums for each rep range.  Ex - Never deadlifting under 77.5% for triples.  Then if higher set counts ever push you below that percentage, lower the volume.

Upside: Simplicity.  
Downside: Can become too universal if base % is always true 1 RM.  Adjusting to training max can solve this, but then can start to weaken the goal of having a limit on fatigue week to week.

2. Use ratio of strength across different ranges within a cycle (my preferred style).  

The key here is alternating between top set weeks and straight sets.  Then use that top set for perspective on the next rep ranges straight set work.  For example, 1 x 7 at RPE 8.5, with a 2 x 7 at RPE 7.0.  Then the next week let's say you hit a 4 x 5 at RPE 7.0 with straight sets and it ends up being 5-15 lbs lighter than the 1 x 7 of last week.  That's a fine launching point.  

If I know a 5 x 5 or 6 x 5 would start to push me down to 20-25 lbs under my top set of 7 the previous week, then I know that's likely excessive volume, as I'd be straying too far from my top end strength and reaching junk volume (making initial sets nearly useless).  If a lifter can hit a 6 x 5 while staying within 5-15 lbs of the top set of 7, then that's a good sign work capacity is actually fit for the volume.

If you go too many weeks without top sets, and you just go from 3 x 7 at RPE 7.0 on each set to 5 x 5 at RPE 7.0 on each set, then you won't have any pressure from the 7s placed onto the 5s, as it will simply be heavier regardless of how effective training is going.  On the other end of the spectrum, if you ALWAYS have top sets every single week, then you can't put the same check on your baseline and might end up stressing yourself out on volume work being too intense mentally.

I typically program 2 weeks at a given rep range, one straight set week to settle into it, then one top set week.  

Upside: This uses immediate info and the excitement of using those top sets for perspective on the next week gives it more value.  If I know I hit a 495 lbs x 7 squat PR, I can expect to hit at least 485 lbs for a 4 x 5 w/ RPE 7.0 cap easily, and then expectation helps to prevent the desire to burn through a 6 x 5 with 455-475 lbs, which likely is a detour that isn't worth it.  

Downside: Rep range strength can vary quite a bit.  Takes an intuitive understanding of rep PRs and how they relate to eachother (deep training history).  

3. Simply add weight directly from cycle to cycle in the same rep range with RPE caps and don't add volume across cycles if 5-15 lbs of intensity still can't be added.  

Upside: Most effective at guaranteeing performance isn't impeded by volume.

Downside: The most rigid way, uses older info than method 2 (across cycle rather than across weeks), and case create some stress mentally on backoff sets, that aren't meant to be too stressful.

0:00 Uzi Intro
0:21 What Is My Fav PR?  
1:06 How Do You Cue The Squat Ascent?
2:00 Is Periodization Really Necessary?  
3:48 Any Plans On Trying Olympic Weightlifting?  
7:00 How To Eliminate Junk Volume
11:31 I Still Hate Westside
11:09 Are Heels Required For High Bar Squats?
12:09 Singles Year Round?
15:08 Pull Ups With Rounded Back Or Extended?
16:57 Spending 2 Years Off Powerlifting To Build Muscle
18:00 Peaking Doesn't Work For Me, What Should I Do?  
25:31 Candito 7 Week Program