Uploaded June 2024 | Updated September 2026, 2 weeks ago
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[KYRIAKOS GRIZZLY] @KYRIAKOSKAPAKOULAK
[DR. PAK] youtube.com/@UCCq4cXAbqfZfiwnwLxMGyGg
[WEAR MY APPAREL] raskolapparel.com
Europe: http://raskol.eu/
Canada: raskolapparel.ca
![Responding To Silent Mike (Quitting Powerlifting)
[Silent Mike] https://www.youtube.com/user/SilentMike95
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![The Muscle Powerlifters Forget About (And Should Train)
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![How To PROPERLY Program For Hypertrophy (Practical Science) ft. Dr. Eric Helms
[SUBSCRIBE TO OUR PODCAST] https://www.youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ
[Listen On iTunes] https://itunes.apple.com/us/podcast/iron-culture/id1452114380?mt=2
[Listen On Spotify] https://open.spotify.com/show/3m7GBfyl6dSLWid5pUcJwd
[Eric Helms] https://www.instagram.com/helms3dmj/ How To PROPERLY Program For Hypertrophy (Practical Science) ft. Dr. Eric Helms](https://i.ytimg.com/vi/uL9CHTp4_x4/mqdefault.jpg)
![How To QUICKLY Regain Your Strength (2 FREE Programs)
[TIMESTAMPS]
Free Program #1: 2:43
Free Program #2: 6:50
[FREE PROGRAM #1] https://www.strongerbyscience.com/returning-to-training/
[FREE PROGRAM #2]
The second free program is meant to be incorporated into your regular program. You will be doing 1 Single TWICE per week for the squat, bench and deadlift. The breakdown would be as follows:
WEEK 1
Day 1
Single @ RPE 6 (4 Reps In Reserve)
Day 2 (72 Hours Later)
Single @ RPE 7 (3 Reps In Reserve)
WEEK 2
Day 1
Single @ RPE 6 (4 Reps In Reserve)
Day 2 (72 Hours Later)
Single @ RPE 8 (2 Reps In Reserve)
WEEK 3
Day 1
Single @ RPE 6 (4 Reps In Reserve)
Day 2 (72 Hours Later)
Single @ RPE 9 (1 Reps In Reserve)
WEEK 4 (DELOAD)
Day 1
Single @ RPE 6 (4 Reps In Reserve)
You would then repeat this exact block a few times until your RPE 9 single is roughly 90-95% of your 1 Rep Max. Likely this will take 2-4 blocks depending on how strong you were. On days you do your single, you would work up to the single for the movement (say the squat) then do your regular volume (say 3 sets of 5). Youre ADDING these singles to your overall training, there might need to be a slight adjustment to your overall training volume.
[PAIN RESOURCE] https://www.barbellmedicine.com/blog/pain-in-training-what-do/
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![Why Everyone On Instagram Looks BETTER Than You
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![What I WISH I Knew Before Losing Weight
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![My 90 Day Body Transformation (How I Did It)
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![What We Wish We Knew Before We Started Lifting (Ft. Alan Thrall & Szat Strength)
[Szat Strength] https://www.youtube.com/channel/UC5urhJdt1xFQKrYSTjudf7A
[Alan Thrall] https://www.youtube.com/user/athrall7
TIME STAMPS
0:46 Question #1: What are your favorite metal bands?
1:36 Question #2: What are ways to help increase overhead press Strength?
3:29 Question #3: How to make eating more food easier?
5:37 Question #4: What has been your biggest obstacle in your lifting career?
6:41 Question #5: How to program for powerlifting and simultaneously for weightlifting?
8:27 Question #6: How to motivate yourself when your strength numbers are down?
9:00 Question #7: What is your best advice for someone starting their powerlifting journey?
9:35 Question #8: What are some of the dumbest things you have done in your lifting career?
12:54 Question #9: What makes you feel vulnerable?
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![Response To ALAN THRALL: Should You Bulk To Build Muscle?
Alan Thralls Video
https://www.youtube.com/watch?v=Uhro94bBXNM
Iron Culture Episode
https://www.youtube.com/watch?v=YeEAH9X-cV0
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![The BEST Split For Size & Strength (3 Full Routines)
[THE SPLITS]
3 Day Split- Full Body (70-80%)
Monday
1. Squat 4x10
2. Bench Press 3x12
3. Deadlift 4x6
4. Bent Over Row 3x12
5. Lunges 3x15
6. Seated DB Press 3x15
7. Bicep Curl 2x15
Wednesday
1. Squat 4x5
2. Bench Press 3x8
3. Deadlift 5x3
4. Pull Ups 3x8
5. Hip Thrust 3x10
6. Overhead Press 3x10
7. Face Pull 2x15
Friday
1. Squat 5x3
2. Bench Press 4x5
3. Leg Press 3x8
4. Lat Pulldown 3x8
5. Incline Bench 3x8
6. Bulgarian Split Squat 2x10 (per side)
7. Skull Crushers 2x12
4 Day Split- Full Body (80-95%)
Monday
1. Squat 3x10
2. Bench Press 3x12
3. Deadlift 3x5
4. Bent Over Row 3x12
5. Lunges 2x15
6. Seated DB Press 2x15
7. Bicep Curl 2x15
Tuesday
1. Front Squats 3x5
2. Overhead Press 4x6
3. DB Romanian Deadlift 3x10
4. Straight Arm Pulldown 3x12
5. Dips 2x15
6. Pallof Press 2x15
Thursday
1. Squat 3x5
2. Bench Press 3x8
3. Deadlift 5x3
4. Pull Ups 3x8
5. Hip Thrust 3x10
6. Overhead Press 3x10
7. Face Pull 2x15
Friday
1. Squat 5x3
2. Bench Press 3x5
3. Leg Press 3x8
4. Lat Pulldown 3x8
5. Incline Bench 3x8
6. Bulgarian Split Squat 2x10 (per side)
7. Skull Crushers 2x12
5 Day Split-Full Body (80-100%)
Monday
1. Squat 3x10
2. Bench Press 3x12
3. Deadlift 3x5
4. Bent Over Row 3x12
5. Lunges 2x15
6. Seated DB Press 2x15
7. Bicep Curl 2x15
Total Sets: 18
Tuesday
1. Front Squats 3x5
2. Overhead Press 3x6
3. DB Romanian Deadlift 3x10
4. Straight Arm Pulldown 2x12
5. Dips 2x15
6. Pallof Press 2x15
Total Sets: 15
Thursday
1. Squat 3x5
2. Bench Press 3x8
3. Deadlift 5x3
4. Pull Ups 3x8
5. Hip Thrust 3x10
6. Face Pull 2x15
Total Sets: 19
Friday
1. Leg Curl (or Glute Ham Raise) 2x12
2. Ab Wheel 2x12
3. Bent Over Row 3x8
4. Overhead Press 3x8
5. Lateral Raise 2x15
6. Bicep Curl 2x15
Total Sets: 14
Saturday
1. Squat 5x3
2. Bench Press 3x5
3. Leg Press 3x8
4. Lat Pulldown 3x8
5. Incline Bench 3x8
6. Bulgarian Split Squat 2x10 (per side)
Total Sets: 19
Total Weekly Working Sets: 85
How to progress week to week. For each program, a basic 4 week template can be effective.
Week 1: Perform most movements at RIR 3 (keeping three good reps in the tank)
Week 2: Perform most movements at RIR 2 (keeping two good reps in the tank)
Week 3: Perform most movements at RIR 1 (keeping two good reps in the tank)
Week 4: Deload (perform most movements at RIR 4 and consider dropping 1 set per movement is fatigue is too high)
Repeat this wave and attempt over time to use more weight
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