So posted my programming thoughts on t-nation, might as well post them here:
Im a competing powerlifter in IPF in Denmark.
My best lift raw
160/120/172.5 (352.7/264.5/380.2)
Equipped (in meet)
230/175/190 (507/385.8/418.8)
In raw squat I have a great weakness, my upper body tilts forward when I get deep with decent weight.
Btw, I have bench meet 23 august. Full meet 4. october
More edit: Im thinking about doing the Russian squat cyclus for six weeks, on the squat days, link:
http://www.dragondoor.com/...cler/mode3/408/
Then going back to doing the below, and thinking about adding equipment on the heavy day.
My programme looks like this at the moment:
----
Monday
Bench - Shirt day
Light front squat
ROW variation - Chest supported Rows
Abs
Triceps - Bench Lockouts
Tuesday
Squat - 5x5'ish, 3x5 at topweight
Light press - dips
Glute Ham raises
Side laterals
1 set Chins
curls
Facepulls
Wedneysday
Olympic lifts day - Light weights
OH-SQ 6x6
Snatch from blocks 4x4 + 3x3
Powerclean + Frontsquat 4+4x4, 3+3x3
Thursday
Bench medium day, 5x5
Light DL - Speed work. 8x3@60to70%ish
ROW variation - Pulldown to chest
Triceps - Triceps pushdown
Abs
Friday
Squat - Heavy, going for for 1, 2 or 3 rep PR
Light press - Incline DB press
Glute Ham raises
Side laterals
1 set chins
curls
facepulls
Saturday
Bench - Heavy, going for for 1, 2 or 3 rep PR
Light Fronts squat
ROW variation - DB rows
Triceps - speed bench 8x3
Abs
Sunday
Deadlift - Heavy, going for for 1, 2 or 3 rep PR
Light press - Standing One arm press
Glute Ham raises
Side laterals
1 set chins
Curls
Facepulls
---------------------------------
After reading up on some stuff I believe I need to change some things, add reverse hypers, mixed up stuff instead of just running glute-hamraises all the time etc.
How I THINK it gets better:
----
Monday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Bench - Shirt day
Light front squat
ROW variation - Chest supported Rows
Some heavy abs work
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles
Triceps - Bench Lockouts
-----
Tuesday
Squat - 5x5'ish, 3x5 at topweight
Light press - dips
Glute Ham raises
Side laterals
1 set Chins
curls
Facepulls
----
Wedneysday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Olympic lifts day - Light weights
OH-SQ 6x6
Snatch from blocks 4x4 + 3x3
Powerclean + Frontsquat 4+4x4, 3+3x3
some heavy abs work
----
Thursday
Bench medium day, 5x5
Light DL - Speed work. 8x3@60to70%ish
glute ham raises
ROW variation - Pulldown to chest
Triceps - Triceps pushdown
Side laterals
1 set chins
Curls
Facepulls
----
Friday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Squat - Heavy, going for for 1, 2 or 3 rep PR
Light press - Incline DB press
Weighted reverse hypers
Dimel DL 2x20/Ukranian DL 3x20 2 week cycles
----
Saturday
Bench - Heavy, going for for 1, 2 or 3 rep PR
Light Fronts squat
glute ham raises
ROW variation - DB rows
Triceps - speed bench 8x3@60to70%ish
Side laterals
1 set chins
Curls
Facepulls
----
Sunday
Reverse Hypers without added weight high rep
Cable Standing Crunch light 20 reps
Deadlift - Heavy, going for for 1, 2 or 3 rep PR
Light press - Standing One arm press
Rackpulls up to heavy 3 rep 2 weeks / Goodmornings 2 weeks 3 - 5 reps
Any feedback is greatly appriciated :-)