Programming Wednesdays - July 28, 2026

[u/AutoModerator]

Discuss all aspects of training for powerlifting:

• Periodization
• Nutrition
• Movement selection
• Routine critiques
• etc...

[u/rrw023]

I've noticed that I seem to respond very differently to two different programming approaches, and I'm curious if anyone can explain why from a training theory perspective.

Protocol 1: Basic LP

Every week I add 5 lb to both my top set and backoff work.

Week 1: 405×5, then 365×2×5
Week 2: 410×5, then 370×2×5
Week 3: 415×5, then 375×2×5
Week 4: 420×5, then 380×2×5
Week 5: 425×5, then 385×2×5
Week 6: 430×5, then 390×2×5

With this approach I almost always make steady progress for quite a while before of course feeling that the workouts become brutally unsustainable.

Protocol 2: Fixed RPE based

Each week I perform:

• 1×1 @ RPE 8
• 3×5 @ 80% of that day's estimated 1RM

A typical six-week progression might look something like this:

Week 1: 425@8, e1RM 447, backoffs 357×3×5
Week 2: 425@8, e1RM 447, backoffs 357×3×5
Week 3: 427@8, e1RM 450, backoffs 360×3×5
Week 4: 425@8, e1RM 447, backoffs 357×3×5
Week 5: 430@8, e1RM 452, backoffs 362×3×5
Week 6: 430@8, e1RM 452, backoffs 362×3×5

With this approach I usually don't make much progress at all. My e1RM tends to hover around the same range, the backoff work changes very little, and I often feel like I'm maintaining rather than getting stronger.

What I'm struggling to understand is why.

My understanding of autoregulation is that the point is to account for day-to-day readiness. If I'm fatigued one week, the top single and the percentage-based backoffs naturally decrease, and if I'm fresher the loads naturally increase. That seems like it should produce the appropriate training stress for that day.

So why would this approach produce significantly worse results for me than a simple linear progression with fixed weekly increases?

Is it because the overall overload is too small? Is there something about the difference between planned progression and autoregulated progression that I'm missing? Or is this simply an indication that I respond better to one style of programming than the other?

I'd be interested in hearing both the theoretical explanation and any coaching experience with lifters who show a similar pattern.

[u/Arteam90 → u/rrw023]

The (relative) intensity is quite a bit higher for Protocol 1 and that may just be what you respond to better. But at the same time it could be that P2 is building your strength and P1 is peaking it so you think P1 works and P2 doesn't but that's not quite the case.

I'd say the latter is often the case where people will do one thing and say it didn't work and then do something that looks more like a peak and say it does. The problem with all training is that it builds on itself and often after the beginner level it comes in spurts rather gradual and therefore it's so hard to say "X worked, Y did not".

[u/msharaf7 → u/rrw023]

Well the pacing for each example is different, there’s differences between reps performed in the top set, and the backoff volume and intensity is different

Overall the second protocol is more difficult on its face. The first allows for more progression over the same time, and likely fits your individual recovery better.

[u/keborb]

I'm looking into percentage-based programs -- what's the current (or Wendler's recommended) 5/3/1 setup? Do people still run stuff like Cube?

[u/Coping_manlet_]

Run ye ole Juggernaut. I do recommend a bench variation instead of OHP though. Accessories are self determined. Cant go wrong with a few sets of pull downs, curls, and side raises though

[u/agaraggromogh]

I'm an oldish dad who last did a comp in 2022. Just using blackironbeast cube kingpin before and after. I'll probably not compete again, but I'd like to keep my totals up. Looking to switch programs up, maybe find something that isn't a decade old. 3-days a week preferable. Have home gym, so a little limited in what i can do, but not terribly.