Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.
Federation, division and tested status choice
Powerlifting is split across several federations with different rules on kit, drug testing, weigh-in timing and commands, and the one you choose shapes how you train for the next few years. Deciding early between a tested or untested federation and a raw or equipped division means your programme, belt and attempts are built for the platform you will actually lift on.
First tasks
- List the federations holding meets within a day's travel
- Read each federation's testing policy and membership fee
- Compare the kit permitted in raw and equipped divisions
- Write down your chosen federation and division with one reason
Rep-max baseline for squat, bench and deadlift
Every percentage in a programme hangs off a number, and guessing your max tends to mean either crushing weeks or wasted ones. Working up to a solid three-rep or five-rep max on each lift, filmed and to competition depth, gives an estimated one-rep max you can programme from without the risk of a true max test in your first week.
First tasks
- Choose one max estimation formula and note it in your log
- Work up to a three to five rep max on the squat, filmed side on
- Test a paused bench press rep max later the same week
- Test a deadlift rep max and work out all three estimates
Choosing a periodised strength programme
Novice linear progression, block periodisation, daily undulating and RPE-based templates all work, but they suit different schedules, recovery and experience. Picking one deliberately, for a fixed run of at least two blocks, stops the programme hopping that leaves many gym-goers lifting the same weights a year later.
First tasks
- Write down your training days, session length and training age
- Compare three programme styles for frequency and weekly volume
- Load the chosen programme with your estimated maxes
- Put the end date of the second block in your calendar
