321 reviews for 70s Powerlifter

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Week 3 is just far too much volume to come at with any semblence of intensity for me personally. Though that might be because I prefer lower volume, higher intensity programs. I prefer Bullmastiff as, though it still is quite high volume, It takes less times and gave me better results

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Weight

9 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Brilliant

18 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

52 year old cancer survivor home gym rack bench free weights so had to change some exercises. Not done this much volume before ,bench 1rep max at start was 82kg got 87kg ,squat 129kg,141kg, deadlift 170kg,181kg. Bench did not go up by much I've done better on 531 with less volume.had to space the workouts tuck extra days, of between workouts so tuck longer than a week to finish

17 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Edited: now that I’ve finished the program, I have to rewrite my review. Overall, I loved this program and wouldn’t hesitate to recommend it. There are a few things I don’t like about it, but they don’t change the fact that I really enjoyed this and saw some great gains. My complaints - note that these are things that don’t work for me but might not be a problem for you. We’re all different: 1) the peaking phase is too long. After the 12th week, I feel like I would get more out of my training time by running 5/3/1 for the main movement, but keep the accessories from this. 6 weeks of heavy doubles and singles are fun, but not necessarily effective for me. 2) the workouts take too long. I’m extremely busy and I just don’t have an hour plus that I can dedicate to lifting multiple days a week 3) squatting only once a week doesn’t work for me. I need a second squat day to keep my technique on point Aside from that, this is a 10/10 program. My squat, bench, and deadlift all increased about 15 pounds which is huge for me at this stage of lifting. My overhead press went up 20 pounds. That was amazing. I ended up heavily modifying this program to address my time constraints and lack of access to some equipment. In the future I’ll be running my own custom program that I built based on this. If it’s work, maybe I’ll make it public

18 weeks complete

8 years of prior experience

As expected strength gains

More than expected muscle gains

I enjoyed this program overall, although the enjoyment was split largely between the two halves. The first couple waves functioned well as a bodybuilding program based on the volume. Definitely had some size gains in the first half. The second half or so focuses on strength and that's where I felt the program fell a bit short. My bench did not increase, my squat increased about 30lbs (more due to the volume and practice in the first half), I believe my ohp increased (haven't tested in a long time previously), and I opted to focus on bent over rows and RDLs in lieu of deadlifts to target specific weaknesses. I have a home gym so modifications were specific to the equipment I have available, meaning a lot of extra squatting and lunging which ultimately benefited my squat max. Only other modifications were higher reps in the last phase than the prescribed 5 reps on accessories, again due to personal preference. I'd recommend adding some side delt work on the ohp day and extra bicep workout through out the week since those were two weaknesses of the program. Finally I'd strongly recommend a week off after completing each intensifying wave for recovery and additional cardio as some of the squat workouts can get particularly grueling.

14 weeks complete

4 years of prior experience

Less than expected strength gains

As expected muscle gains

I got bigger on this for sure, but my strength is lagging. Bench and OHP are okayish, but not much for such a long program. Deads are too. But squat has decreased. Had to split it on two days on the peak phase. Too much volume in one day, and not so much practice overall. Also peak phase with the same rep count on 3-week cycle doesn’t make much sense to me. I’d rather to decrease reps and increase sets, cause started failing on those 4x3@85% on the last exercises.

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Great to work through, it ll humble you in the first three weeks. But thats the point, its worth to go through that torture, even if the 3rd week volume seems junkish.

10 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

For a while I had been getting stuck simply doing high intensity work. Turns out I respond better to high volume. I would definitely recommend adding a day for bicep and rear delt work. I think your back gets hit fine with the accessories on bench day and in peak phase on deadlift day.

17 weeks complete

6 years of prior experience

As expected strength gains

As expected muscle gains

If you’re looking for a new program to keep you on your toes and introduce obscure but effective workouts, this is it. Had a ton of fun and was excited to get to the next workout. With slight changes due to lack of equipment at my home gym or my work environment there’s plenty of substitute movements to achieve the same goal. Most certainly keeping this program in mind for others and myself in the future