O
ObviouslyNatty
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- Jan 3, 2025
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I've been doing general lifting/bodybuilding style work for around 2 years now, I am switching to powerlifting and was hoping for some pointers on programming. Here is a deadlift day I have made, please leave any suggestions in terms of exercise selection, volume, and weight percentage. Have already asked chatGPT but that can't beat human experience.
DEADLIFT DAY:
Deadlifts| 3x5 80%*, 3x3 85%*, 3x1 90%*
BB rack pulls| 3x5 90%*, 1x3 100%*, 1x3 110%*
BB power-rows| 3x5 55%*, 1x3 60%*, 1x3 65%*
BB good mornings| 3x5 35%**, 1x3 40%**, 1x3 50%**
Leg curls| 5x5 25%*
BB curls| 5x5 35%*
DEADLIFT DAY:
Deadlifts| 3x5 80%*, 3x3 85%*, 3x1 90%*
BB rack pulls| 3x5 90%*, 1x3 100%*, 1x3 110%*
BB power-rows| 3x5 55%*, 1x3 60%*, 1x3 65%*
BB good mornings| 3x5 35%**, 1x3 40%**, 1x3 50%**
Leg curls| 5x5 25%*
BB curls| 5x5 35%*