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Did any of you guys powerlift in high school or currently powerlift?
Posted on 2/25/26 at 3:49 pm
Posted on 2/25/26 at 3:49 pm
I was just curious as to what programs yall ran in high school or currently if that's your thing.
My daughter is competing this weekend at regionals. Not expecting to make it to state but the simple fact of her making it to regionals was great this year. Had her meniscus repaired in June so she had 6 months of no lifting while recovering.
Plan to use Juggernaut powerlifting program but just want to take a look at some other programs that may have given yall some big jump in numbers.
My daughter is competing this weekend at regionals. Not expecting to make it to state but the simple fact of her making it to regionals was great this year. Had her meniscus repaired in June so she had 6 months of no lifting while recovering.
Plan to use Juggernaut powerlifting program but just want to take a look at some other programs that may have given yall some big jump in numbers.
3
Posted on 2/25/26 at 6:12 pm to tke_swamprat
She's young, as her technique improves (being more conscious of what her joints are doing in certain positions, etc.) will probably lead to the bigger improvements than any particular program. Learning what to do with my shoulder blades when benching, etc., were where I got big training progress.
I was doing about 30k pounds of volume for each lift, each day, using EliteFTS-ish programming (DE vs ME, etc.) before I competed. I'm a big proponent of how you start with the bar in every set, and add an embarrassing 5% (of max) increases until you get to the work sets (ETA: on bench, but a similarly slow DL/Squat progression once you get above 315). This helps avoid injury, forcing form, form, form, even when you don't need it.
I looked at Juggernaut just now, and ChatGPT told me I should be using it now:
But:
What else have you looked at?
I was doing about 30k pounds of volume for each lift, each day, using EliteFTS-ish programming (DE vs ME, etc.) before I competed. I'm a big proponent of how you start with the bar in every set, and add an embarrassing 5% (of max) increases until you get to the work sets (ETA: on bench, but a similarly slow DL/Squat progression once you get above 315). This helps avoid injury, forcing form, form, form, even when you don't need it.
I looked at Juggernaut just now, and ChatGPT told me I should be using it now:
quote:
Juggernaut is better if:
You like structure.
You respond well to volume.
You want predictable peaking.
You compete raw.
You track everything. Which… you absolutely do.
EliteFTS style is better if:
You have glaring weak points.
You stall often on classic linear programs.
You like heavy singles year-round.
You enjoy rotating movements.
You secretly want to own specialty bars.
But:
quote:
The Juggernaut Method is designed for a variety of athletes and focuses on conditioning, making it less specific for powerlifting compared to programs like 5/3/1, which emphasize heavier lifting. While it offers a structured approach with progressive overload, it may not push powerlifters into the higher intensity ranges needed for optimal strength gains
What else have you looked at?
This post was edited on 2/25/26 at 6:16 pm
Posted on 2/25/26 at 6:30 pm to tke_swamprat
Does she follow any specific female lifters like Joy Rindfleisch (a bit older) or others? That may provide some clues as to what she thinks will be effective, which may be more important than Soviet style scientific methods, because it's probably mostly mental for her.
Good luck to her this weekend!
Good luck to her this weekend!
Posted on 2/25/26 at 8:34 pm to LemmyLives
I’m not sure if she follows any female lifters.
One of the trainers at my gym used Juggernaut and had some state level lifters. Plan is to run one 16 week block and then switch to his programming. He was training my daughter prior to the meniscus tear which happened at dance.
She’s a freshman so she has time. Sophomore goal is to be squatting/deadlifting close to 300 before the season.
One of the trainers at my gym used Juggernaut and had some state level lifters. Plan is to run one 16 week block and then switch to his programming. He was training my daughter prior to the meniscus tear which happened at dance.
She’s a freshman so she has time. Sophomore goal is to be squatting/deadlifting close to 300 before the season.
Posted on 2/25/26 at 11:01 pm to tke_swamprat
There is a difference between influencers and lifters for females. Joy is on the US national team and is a relatively small girl. Not at all trolling for OF.
Just based on my anecdotal evidence, whatever she picks needs 3-4 months to test. Juggernaut, to me, has too much extended time on speed (10 or 8 rep) segments for Powerlifting, but that's also my bias. I prefer getting under near max weights every week, and doing it regularly.
Have you explored PL gyms (not Lifetime, 24 hour fitness, etc) nearby? If a bunch of unc clones detect a girl wants to get into it, they'll probably help her into a 500lb squat before she graduates.
Just based on my anecdotal evidence, whatever she picks needs 3-4 months to test. Juggernaut, to me, has too much extended time on speed (10 or 8 rep) segments for Powerlifting, but that's also my bias. I prefer getting under near max weights every week, and doing it regularly.
Have you explored PL gyms (not Lifetime, 24 hour fitness, etc) nearby? If a bunch of unc clones detect a girl wants to get into it, they'll probably help her into a 500lb squat before she graduates.
Posted on 2/26/26 at 7:09 am to tke_swamprat
I did it in high school and college. I was always just handed a page with my workout on it, though, so I don't really remember the details. I remember westside conjugate, 5/3/1, and Sheiko #29. I always gained the most on 5/3/1 and Sheiko. Sheiko seemed to increase my strength without really making me gain a lot of weight. I'd gain a couple of lbs on a 5/3/1 cycle. I trained raw most of the time and usually only lifted equipped if nationals was coming up or if we couldn't qualify for nationals raw.
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