[Program Review] Powerlifting 2 by Barbell Medicine

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* I apologize in advance for the lack of coordination.

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Description and context:

Powerlifting 2 is the latest version of the Barbell Medicine weightlifting program. Barbell Medicine consists of a large number of doctors who have raised, most notably Jordan Feigenbaum and Austin Baraki, who founded the company and who designed their programs. Alan Thrall is another BBM member that many editors will be familiar with. Baraki and Feigenbaum are both elite drug-free power pioneers (1681 in 205 and 1741 in 220, respectively) and former trainers in starting strength.

I chose this program because my best results so far were on The Bridge, which BBM also designed. Both of these programs use RPE instead of the described weights, which I like the most. My lift experience goes back 10 years, but with long gaps without training. I have about 5 years of continuous training over the past ten years, and getting into this program I train consistently for 14 months.

Age: 30

Height: 5 '' 4 ''

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Results | Before distance

: – |: -: |: –

Squatting 365 | 390

Bench seats 240 R&G | 260 off

Deadlift | 405 | 435

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* Modifications:

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I changed the recommended days division. I went Monday Tuesday / Thursday Friday and added GPP when possible to the end of days. The program recommends adding a GPP on holidays, but this was not possible with my weekly work schedule.

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* Discussion:

In my opinion, this was an excellent program. It has worked very well for me and my goals, and it's just pushing the Big Three as much as possible.

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* Building:

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The program is 4 days a week, full body every day. There are two optional days for "general physical alert" as well. The "heavy light medium" pattern is used between days, with Monday and Tuesday being very heavy, the highly competitive lifts (1 seat, low caravans) and Thursday / Friday are less diverse, lighter weight differences (3 cents seat, pin squat). The program becomes more and more specific as it continues, i.e. OHP implementation during first set, then switch to seat mode later.

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* Size / frequency / load / density:

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This program has a tiny amount of size and the frequency decreases like a mountain. The first and last weeks of the blocks have the lowest volume and the middle weeks have twice or three times the volume. For people who like to sit and squat every day, this program is for you. During the most intense weeks of this program, it made me do 15 work squats and 25 work sets off the bench per week, including all differences. There are even weeks where you can make two different bench differences on the same day. Deadlift stays mostly twice a week, but up to 3 over a single volume block.

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* Progression:

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The PDF file states that 5 lbs per week be added to higher groups (RPE 9 or more) of commercial elevators if possible, but RPE is never penalized. For the most part, I was able to achieve that, but the hard part of this program was my lack of experience with some differences, so I ended up accidentally hitting RPE 10 or 8s, which affected my progress. If i am going to run this program again, i will not face this problem.

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* Automatic regulation:

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This program uses RPE as its organization. Before I tried this program and The Bridge, I was not sure about RPE, but after using it, I will not go back to any program that uses fixed percentages. I don't think it's a coincidence that I failed to advance on 3/3/1 and other percentage programs while I was progressing straight into RPE style programs. Warning: There are some groups that are defined by percentages, but this percentage is based on RPEs.

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Fatigue management:

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This program uses planned downloads and decreases over several weeks, instead of having a specific "deload" week. I've never seen anything like this before this program but I really like it. Uploads have a way to make you feel like you're not doing anything in the gym, and this helps ease that. It also does a great job spreading stress in a more rewarding way than just "this week is deload".

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Personalization:

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The program allows you to define the different shapes in the weeks you use, but has a list of "favorite" elevators in order of preference. As the program gets more specific, differences become more compulsory.

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Positives:

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Clearly designed by weightlifting for weightlifting. It is a very specific and cleverly designed sport. It is clearly inspired by interactive training systems and lots of scientific research practicing sports.

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* Negatives:

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The program costs money, which will act as a very remote bridge for some people. I can also see the many differences that confuse inexperienced people, although I think it helps fatigue personally.

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* Recommendations:

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I definitely would not recommend this program for beginners or those who are not interested in the Big Three Lifts. Obviously it's called "weightlifting 2" but this program is not designed to increase muscle mass or improve overall fitness (although it might). It's as specific a sport as you can get, and size is ridiculous for anyone who is not a middleman or higher. BBM contains templates for beginners and bridge for less experienced elevators and those programs are less specific than this one.

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* Conclusion:

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I highly recommend this program if your interest becomes better and stronger in Big 3. There is no other program you have ever encountered that contains a very specific volume of squat, bench, and dead skin. You will become a lot better at elevator performance as you get a lot of training. My plan to go ahead is to make an inflation block, and then turn it on again. Thanks for reading!

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