FREE PRs 15 Week Intermediate Program - Block 1 and How To Use
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- เผยแพร่เมื่อ 4 ธ.ค. 2024
- How To Adjust Training Maxes: prsontheplatfo...
The new PRs 15 week Intermediate Program is now available! Not only did I want to create a new updated program, as I wrote the previous 15 week intermediate program about 3 years ago, I also wanted to cover every single detail of the writing of this program. Over the last 10 months, I have uploaded 8 videos combining for 342 minutes of programming knowledge that have all culminated into this video. On my TH-cam channel, I recorded live myself writing the entirety of this program and explaining every decision made utilizing the information from these previous videos. This will be split into 3 videos, with the first video being launched today with the program, covering block 1 and everything that went into programming it! As well in this video I give a rundown on how to use the program, edit, and interpret the different programming features for those who plan to use it. This program will have the option of running it as a peaking block into a meet/testing day, or as a continuous 15 week macrocycle run over and over. In videos 2 and 3 I'll be covering the remaining blocks, specifically in video 3 covering the optional peaking block and breaking down the changes I made to help peak into competition.
#powerliftingprogram #freepowerliftingprogram #powerliftingprogramming #powerliftingcoach #intermediateprogram #howtoprogram #15weekpowerliftingprogram #freeintermediateprogram
Download Link For the 15 Week Program: prsontheplatfo...
The Training Split: 5:20
Exercise Selection: 13:00
Creating the Microcycle: 24:00
Programming the Mesocycle: 37:10
Programming the Deload Week: 56:58
Creating Ranges for RPE: 1:01:05
Calculating E1RMs: 1:07:30
How to use the program: 1:11:17
Instagram: / prs_performance
Website: prsontheplatfo...
10 Ways To Utilize RPE In Powerlifting Programs: • 10 Ways To Utilize RPE...
Volume vs. Intensity For Novice/Intermediate/Advanced Lifters: • Volume vs. Intensity F...
Programming Series Part 1: Volume Manipulation and Progression: • Programming Series Par...
Programming Series Part 2: Absolute/Relative Intensity Progression: • Programming Series Par...
Programming Series Part 3: Optimizing The Program Based on Lifter Psychology: • Programming Series Par...
Developing A Weekly Training Split: • Developing A Weekly Tr...
How To Program A Deload Week: • How To Program A Deloa...
How To Program Variations: • How To Program Variations
When/How To Adjust Your Training Max: / b-o8solgh_z
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For the great contribution to PL community and constant high quality knowledge bombs, I am going to start calling you Sir Steve. Sir Steve, thank you for your content
I shall accept that with honor!
This is soooo helpful hearing another perspective on programming laid out in real time! This video reminds me of exactly what it feels like sitting at my computer but with Steve’s perspective on training! Awesome!
Thank you, I know this is exactly the type of stuff I like seeing from other coaches, so I figure others would get benefit from it as well!
I hit 220kg squat (+35kg) and 230kg (+30kg) deadlift this 1st week after the 15week program thanks man learning lots from your videos been depressed as but coming into each session super enjoyable lots of love from Aus
That’s huge man, congrats!!
@@PRsPerformance 😅689ok.kn😊😮😊.😅.😊😊😊😅😊😅
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.😮 Kñ0l.kj.k.kmnmmlo
😊😊.😊 M😊😊😊😊 mn😊😊😊
😊😊
THANK YOU STEVE FOR THE PROGRAM. I USED THIS PROGRAM AND I GOT A PR 0F 5 KG ON SQUATS @7.5RPE, 7.5KG ON BENCH @8 RPE, 7.5 KG ON DEADS @8 RPE.
Congrats!
thank you for talking abt things most people would find too boring but maybe 10 of us enjoy hahahaha 🤣
I'm here for the 10 of you, because I would be one of those 10 if this was another channel!
Haha watching it for a second time now 😂😅
Wow this is such an amazing way to present the information so people can apply it themselves. Thank you for this!
You're welcome, that's the hope!
i can feel knowledge being imported into my brain rn
love it!
Thank you for all this free content, Steve!
My pleasure!
Great stuff dude. Definitely gonna have to rewatch a time or five to really catch all those details.
haha, you are going to rack up some minutes on my channel then!
awesome content
getting so much info in 1:20h is impressive
And I got 45-50 minutes each for the next 2 videos as well to add to this!
you are a gift from god thank you sir for all your excellent content !!!
Wow, thank you!
I was very stubborn in learning that straight sets do not work for me, what I can do for one set or one rep is generally dissimilar to what I'm able to do afterward, cool to see you briefly go over this.
I wish I had a video like this to watch years ago.
I'll be sure to share what I'm able to learn. Planning to finish the 2018 version you made and then try this one. I'll let you know how that goes.
I usually write my own programs but your style seems safer(and more specific) than what i generally do, and i have some nagging injuries I'm working through.
Awesome, definitely let me know how it goes! And that's why I made this video, and really all the ones I do. Just trying to put out there what I wish I had 6-8 years ago to expedite the learning process!
👾
@@JesseArechiga suhhhh king
I think this is the one I am looking for Sir Steve. Thank you so much ❤️
You’re welcome!
@@PRsPerformance Hi Sir Steve, just wondering, read the article bout how and when to change training maxes, how do I get the average of each lift after a block to compare and contrast if there’s any progress ? Is it like for example for BP, adding w1 to w4 and divided by 4? What is shown in the file was weekly e1rm, right?
Thank you for all these free knowledge Steve! \m/
My pleasure!
So excited to run this!
Good luck!!
Amazing. Waited a while for this!
Hope it lives up to the hype!
Looking forward to watching this bro , gonna help a lot
Hope it leads to some PRs!
Detailed yet exciting
Any time someone can say an 80 minute video was exciting, that's about the highest compliment!
Great explanation and program!
Thank you!
Your channel is gold information
Thank you!
Bout to nerd out for a good hour 🤓
That's who I make these for, the fellow powerlifting nerds!
Thanks for this Steve!
You're welcome!
Trust me bro. I've never done powerlifting.. By using prs powerlifting program my bench is 145kg,squat 145 kg, deadlift 205 kg.. ❤❤❤
Congrats!!!
@@PRsPerformance thanks a lot... For freebie.
2 questions. 1. How would you make this into a 3 day split? Squatting is out of the equation for me, dealing with a hip injury so only benching and deadlifting (can hinge fine and close stance leg press). I was thinking - day 1: tertiary Bench, secondary deadlift. Day 2: primary bench, leg press (squat variation for now). Day 3: primary deadlift, secondary bench, leg press access. Would it make more sense to swap the tertiary and secondary bench days? Id be resting a full day in between sessions, possibly 2 day rest between day 2 and 3.
2. are the numbers you are calculating into the mround equation just based off the rpe sheet? I think I understand where the first number comes in but a bit confused where the second one is coming from when it comes to back downs.
Sorry the lengthy comment, thanks Steve!
1.) you can adjust the program however you would like
2.) the second number I think you are taking about is the backdown %, and usually that is somewhere around 8-12%.
I have watched every second of this and I am thankful for the knowledge I am getting, but I think that total weekly volume per muscle group should have been acessed! For the simple reason that a person that is newer to lifting like me needs more focus on volume and acessories then actual intensity and strength based lifting,I benefit more from hypertrophy based lifting especially with my bench press, So a question for you steve Is do you try to push your athletes from MEV to MRV in every training block and do you plan those acessory sets to match weekly training volume or you just do it by experience?
This is a powerlifting template for intermediate lifters. It is not a one size fits all program. But you can adjust it however you would like for a beginner who wants to focus more on hypertrophy. And if you listen to the roundtable podcast on 2WL we did recently with Joe and Marcellus we touch on MRV and if we account for that. Short answer, neither Marcellus, Joe, or I have ever worried about or tried purposefully to find a lifters MRV.
@@PRsPerformance I understand. I will still use your tips for my programming and will adjust it to something I do right now with my training! Thanks on being THE source for all my powerlifting questions!
Hey Steve. I was wondering if you could suggest any alternatives for some of the accessory exercises for those who are still relegated to working out at home. Currently, I only have a barbell and some weights. Thanks so much! I really appreciate all the time and effort you put into your videos.
Check this post out for my favorite home gym accessory variations.....
instagram.com/p/B-zO0uqgMHH/
I just complete this program. It was great. I added 55 pounds to my total. Thankyou Steve
I just had 2 questions -
1.) I find the top single in the deload week for deadlift and squat to be very hard. It feels like an rpe 9. Should I back off the intensity more ? Or can I just turn off the top single for deload weeks.
2.) just curious as to why you use 3 different rep ranges within a workout. Is there a specific reason for this ?
Thanks again. Really enjoyed this program. Day 2 was the worst 😝
1.) you can adjust the % to deload more, but there is also likely a component that since its a deload week, you might not be bringing the same adrenaline and intensity to that single. At its heavy still, so have to treat it just likes its week 4
2.) That’s talked about a lot in my other videos, comes down to volume and intensity needs.
This is amazing 🤩 so generous. Curious - could hatfield squats be an appropriate substitute for belt squats / leg press in the absence of both?
Yep, that would work!
@@PRsPerformance thanks Steve! Kind of a dumb question but RDLs for sumo pullers are performed sumo?
Appreciate your taking time to reply!
@@pjtrains nope, just regular RDLs, I'm not a huge fan of sumo RDLs.
@@PRsPerformance thanks Steve!
Thanks for the program man, would you recommend manipulating lift orders, like doing primary deadlift first then doing secondary squats on Saturdays. I feel like fatigue from secondary squat might carryover to deadlifts (esp. if you are a low back dominant squatter). And it is designed like that throughout the program so we never get to deadlift fresh and might be missing on a important stimuli?
You don’t deadlift fresh on meet day. So it’s laid out specifically like that on purpose, so no I would not recommending manipulating the order.
Currently enjoying the beginner program! Question instead of leg press/belt squat can I do BSS? I like that this new sheet has the option for kg instead of lbs. I had manually changed the beginner program to round by 2.5 instead of 5 factor for bench/squat, left it alone for deadlifts. Thanks for adding the ranges as well 😊
Yep you can do BSS. I just chose leg press/belt squat as its a bit easier for most to perform.
I have a question, how does avoiding hitting comp deadlift and comp squat for an entire block not affect the lifter negatively
Because pause squat and deadlift is a very close variant and the skill transfers over.
Does it matter if you just input kg's instead of pounds at your 1rm? Gonna try this program next week :) Realy excited!
If you input kg, you will need to go into the formula for each cell and change the rounding. to the nearest 2.5 versus 5.
Thanks for your awnser! I Just dus that but i think nothing realy changes. Not sure if ik doing something wrong.
Hi Steve! Thanks for this amazing video - as I'm running this program at home my accessory work is limited, what accessories do you recommend to fill the gaps for the days? Thank you😊
Here is a breakdown of my favorite at home gym accessories....
instagram.com/p/B-zO0uqgMHH/
@@PRsPerformance steve you are literally the GOAT
Thanks for the video! I had some questions about the program. I am not a powerlifter, nor am I aspiring to be one. My main goals are frankly just to hit some benchmark goals of mine, and to have a nice aesthetic. That being said, do you think this program would be beneficial to me, or would you say this is more centered on powerlifters/the sport of powerlifting? Also, what would be your recommendations regarding repeating this program? Meaning after block 3, go back to block 1 and repeat with updated values. Would you recommend against that, or maybe look to change something about it? Thanks!
It is more biased to powerlifting, but the fact is a lot of power lifters have better physiques than bodybuilders due to having an aspect of strength prioritization. So at minimum, I’d say it would be good to run through a program like this occasionally to prioritize strength for a period of time. I also do not have much isolation based work programmed, but you could easily add additional work in to this template as you desire. And I’ve had many people reach out who have run through this program multiple times with success.
@@PRsPerformance Thank you for the response! I'll definitely give this program a run through!
Thank you for this. One question: how many lbs/kgs do you tend to "lose" when you add a pause to your competition movement? For example pause squat/ pause deadlift.
And should we do all the warm up sets with the variation we are doing that day?
Check out my video "How to program variations", I have all the %s I'd recommend there. And yes I would do all warmup sets with the variation you are using that day.
@@PRsPerformance thank you so much, I will check it for sure🙌 super hyped to run this program and see how it goes. Will have a powerlifting meet in late April and a 4day split is perfect for my routine, it's really difficult to keep up with 5 workouts per week so I just found your program at the right moment 🙌 and the 15weeks are perfectly timed with the meet.
@@martapinto2681 hey how was the program for you? it’s been 4 months since you’ve commented
Looks like an awesome program! Thank you for breaking down your thought process for us. Question- if my gym is open only Monday-Friday, how would you break up the training days?
I’d do Mon-Tues-Thurs-Fri.
@@PRsPerformance Thanks for responding! Would you make any changes to which exercises you do on each day?
@@faizkusumo4885 nope, just run the program as is.
I have just been relearning to powerlifting again, it actually surprise me that I hit a pr on both squat and bench
However, transitioning to block 3 squat and deadlift kind of preventing progress per se( I pull conventional, it takes a hit every after a big squat or deadlift day)
Any advice would be appreciate.
Thank you
That is a bit too tough of a question to give an answer to without coaching you directly.
How would you determine if a lifter is a Beginner vs an Intermediate lifter? Do you base it off of Bio/Training Age or their Total/DOTs? Thanks Coach!
Training age. Beginner would be someone likely within 6 months or less experience in powerlifting, maybe up to 12 months. Intermediate is likely somewhere around 1-5 years, and advanced is 5 years +
@@PRsPerformance would you have someone who hasn’t trained with a barbell before hop on a program like Starting Strength or 5x5 before going into your Beginner program?
On days you do squat and deadlift same day -- do you recommend 5 sets of warmup for squat, then do another 5 sets of warmup before moving to deadlift? Or does some of the warmup from the first lift carry over to the other?
I would still ramp up with incremental warmups on deads, but since you are already “warm”, you could simply do just singles rather than reps to prime the nervous system and allow it to adapt to the loading.
@@PRsPerformance ahh that makes perfect sense
What would "A Range" and "THE Range" be?
I am not sure what you are asking
@@PRsPerformance I do not know what it is "BE Range" and "TE Range", I'm using a translator, I'm sorry
I plan on giving this a go but I will be using my home gym which does not have dumbbells heavy enough for DB bench. For the day where you have flat DB bench, what would be the best alternative given my situation? Feet up barbell bench perhaps?
Weighted Dips or Weighted push-ups would be my go to if possible.
Could the split be Monday - Secondary Bench, Tuesday - Primary Squat/Secondary Deadlift, Thursday - Primary Bench, Friday Secondary Squat/Primary Deadlift, and Saturday - Tertiary Bench? While it is now a 5-day split, there would still not be any bench days back to back. Abbreviated Saturday workout.
Yep that works!
Hi can we manipulate the number of sets? if so, how should we do it to turn it into a semi-intermediate program, a lower volume one? Remove the mid backoffs to reduce average intensity or remove one backoffs?
Since it’s a template you can adjust however you’d like. As for how to do that, that I can’t answer, as if you are adjusting it that is to tailor it to yourself, and I don’t know enough about you to know what would need to be changed.
Is there a way to switch the lb to kg? I'm from europe and that would be much easier for me to use. Looks like i can only put in LB in the sheet. Thanks for your time.
In the training maxes you can put in kg, and then what you will need to do is go into each cell and adjust the rounding to the nearest 2.5. So the cell will say something like "=mround($b$4 *.892,5). What you need to do is change that final "5" to 2.5
day 1 and day 2 both have benching? is the 4 day split Monday Tuesday - Thursday Friday? Or with 1 day breaks in between?
Go to the 5:22 mark
@@PRsPerformance missed that, thank you!
Do you have a video or IG post explaining the use and purpose of those "middle sets"?
This blog post below goes into it a bit, but I dive into the most in the Programming Series Part 2 video....
prsontheplatform.com/2019/05/15/tops-sets-back-off-sets-vs-straight-sets-which-is-better/
th-cam.com/video/E0zoWLshquU/w-d-xo.html
#teamDenoviFree15WeekIntermediate2.0
I'd down for that hashtag!!
There are no shoulder exercises in this. dont you think it will lead to shoulder becoming week and shrink?
Every time you bench you are using your shoulders.
main lifts back off volume's intensity not too low? its like rpe 4-5 all the time with 2x -5% drops from a rpe 6.5 - 8 set, btw great video learned a lot
Fatigue will accumulate each set. So while it may he programmed there, good chance between fatigue accumulation and adrenaline drop, they will be harder than that. Even so, I prefer more submax back off work, and higher peak intensities for top sets.
@@PRsPerformance fair points, thanks for the answer!
is using microplates the only change that you would recommend for a 225 1RM bench? For example could isolation exercises be done at a higher intensity?
Yep that’s the only change. Just adjust the rounding to the nearest 1 in the cells.
Should I run your 2018's program first?
Nope, go straight to the new one!
If you were to program a tertiary squat day, where would you place it?
Assuming a M-W-Fr-Sa split, on Monday Day 1. If you are doing M-Tu-Th-Sa, then Thursday.
Hey Steve, is the training max we enter supposed to be a % of our 1rep max ?
Give this a read.....
prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/
For RDLs on the secondary deadlift day do I do BB rdls or like DB rdls? If BB can I do smith machine instead of BB
Barbell RDLs. And you can adjust however you’d like, but the intended movement is barbells RDLs.
What is BE Range and TE Range?
Go to the 1:10:10 mark
Can I exceed the top end range for sets if I feel that it would be an easier rpe for me than intended
Yes you can, the range is a guide rather than an unbreakable parameter.
can i do sumo deadlifts instead of conventional?
Yes
What should I do if the weight I enter is below the bottom end range? Can I climb back up to the recommended range without overshooting?
RPE is the primary factor, the range is just to help guide you. So don't force anything based on the range.
if youre lacking shoulder strength can you do presses? what sets x reps would u recommend
I'm not really a big proponent of shoulder strength being a limiting factor on bench, but you can always add in whatever you'd like.
How do you know what your top set is on the paused deadlift? Thanks😁
It’s based on RPE, but the top end and bottom range values are provided for those who may need more guidance within RPE programming.
A quick question about variations.
Would you always calculate ranges for top sets baed on competition movement training max or once someone uses the variation for some time you would base the range on past performance? (especially in the context of some variations being done only in early blocks)
I’d for sure adjust based on performance. These numbers give a starting point, but then eventually you want to individualize those to the athlete as you learn more.
@@PRsPerformance Since the secondary day is just percentage based, would you later track a training max for SSB or make it more an RPE based day?
Either or depending on the situation. For the free program, I’d more so say if someone wanted to adjust, going into the calculation and have it start programming based off a training max.
@@PRsPerformance Maybe just last question :) For a variation that is only in an earlier block like SSB and when using a training max, how would you go about updating it? I know your article about how to update the training max (prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/) but it's easier for me to imagine how to do that for the competition movements than a variation that is used in only some blocks.
This is great man thank you
No problem!
Is it fine if i do different accessories per workout and per week or should i have a specific accessories to do per workout and not change it workout to workout and week to week
I would pick a specific accessory for each slot and stick with that so you can progress it.
@@PRsPerformance thank you for the response
Isnt deadlifting on both days too taxing for the CNS?
No, definitely not. The thought of “CNS” fatigue is vastly overblown.
@@PRsPerformance thanks for answering my questions still, current on 2nd block and rebuilding my lifts working pretty good atm great load management
Kevin Liu how are you testing your e1RM for the comp lifts, are you doing block to block or you just leave your 1st block SBD training maxes as it is for the whole 15 week program?
I heard you speak about some people needing different block lengths anywhere from 3-6 how would you determine that someone needs a longer/ shorter block?
I discuss that a good deal through the beginning of the video below, but basically that's dependent on how long it takes a lifter to adapt and peak to a given stimulus...
th-cam.com/video/EeIyVsw_bdU/w-d-xo.html
PRs Performance thanks I’ll give that a watch
Where did you find the drive file? I cant find in website too
There is a link in the description box that takes you to the webpage, and it’s the first link on that page.
I want to try out sumo deadlifts as well but I have done conventional always ,sumo only like 4 or 5 times,can I do like sumo pause deads in block 1 to see if it fits me better and then switch back to conventional in block 2 if it doesn't or should I just keep doing conventional
Do sumo instead of RDLs on the second deadlift day to try it out.
@@PRsPerformance and how heavy should I go,same reps and rpe?
Hello, for the tertiary bench (larsen close grip), the weight is too light its not even RPE 1, like I can do more than double the reps. Do you think I should increase the weight or let it be since it's % based? And if I should increase the weight, Should I start week 1 : RPE 6.5 ---> week 4 : RPE 8?
Thank you in advance and keep up the good work. Very much appreciated!
You can adjust the % however you like, but that day should not be pushing to 8 RPE, 6-7 at most on week 4, it’s meant to be easy. There is a chance also that the training max you used is too low for your rep based work and can raise that.
@@PRsPerformance Ok I will do so. Thank you so much for the fast reply. Appreciate it very much ❤️
Can I add 4th bench on this program?
If you want, just have to program that in yourself.
Thanks for this... on the "stop at RPE __" sets what you go past 4 total sets? Or just stop at 4 if you manage to get them
stop at 4 if you manage all of them, 4 sets would be the cap.
@@PRsPerformance thanks for the reply..I was struggling to determine training max..I read your Instagram post but couldn't really get it..I googled it and it said 90% of your 1RM?
@@Connorleadbeater1 I'd put what you think you can confidently hit in the gym. If that's your current PR, use your current PR. If you hit 400lbs. in a meet, but only ever could do 385lbs. in the gym, do 385.
Yessss
Enjoy!!
Hello is kg or lbs you input?
Pounds.
If I were to add some curls or lateral raises/rear delt flyes to this program, what days would you recommend I do them on? Perhaps an off day or two?
I'd throw them in on either day 1 or day 3 with the bench only days.
@@PRsPerformance would you recommend doing them on both the days if fatigue isn't an issue?
yep thats fine
1:08:15 wow that sure is a monster lol
That's what she said
When programming leg press do you think the lifter should do neutral feet placement, or target what they think is weak? I know this could mess with hamstring/quad fatigue over 15 weeks.
The main purpose of that exercise slot is general hypertrophy, so whatever feels and works best for an individual would be what I'd do.
Am I about to sit and watch a training block be made for over an hour? You bet your ass I am
haha, enjoy!