What is an Intermediate Powerlifter?
An intermediate lifter is one that is no longer able to increase weight lifted on a weekly basis and instead is able to reliably make progress on a monthly basis. After the novice phase of a lifter’s development is complete, it is time to begin considering programs for the intermediate powerlifter. Therefore it is not advantageous to move to an intermediate powerlifting program until it is truly necessary – to do otherwise slows progress unnecessarily (see “Intermediate Syndrome” for more on this). Once a lifter has reached the intermediate phase of their development, here are some recommended intermediate powerlifting programs. [Read more…]
Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]
Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]
This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version.
Powerlifting Academy 16 Week Program Overview
- 3x weekly training
- Competition lifts are the primary focus, but the following variations are also used:
- Pause squats
- Bench Press
- Bench press, closer grip
- Bench press, close grip (what is often called CGBP)
- Deficit deadlifts (3-6cm deficit)
- Deadlift from boxes (8-12cm raised from floor, i.e. rack pulls)