How To Get The Most Out Of Your Big Bend Squat and PowerBuilding Program
I’ve used both the 12 Week Squat Program and the 12 Week PowerBuilding multiple times now, for myself and for several clients, and one of the coolest parts is how effective it is across various experience levels. One way that I’ve found to really get more out of this program is to plan each week out in advance, in reverse!
If you’ve looked at the program, then you’ll see that phase one focuses on triples, phase two on doubles, and phase three on singles. There are a couple of ways to strategize to give yourself the best chance of PR’ing by the end of this cycle. Below are a few scenarios with a game plan for each. I’d recommend picking the one that best suits you, NOT the one you wish suited you!
Scenario 1: 5lb PR Would Be Amazing
If you’ve been training consistently, but have stalled on your progress, and at this point a 5lb PR seems like a miracle, then let’s make that the goal. Take 5lbs over your current max, and make that the target top weight for week 12. Then, plan backwards to take 10lbs from that 12 weeks top weight, and you’ll have each top set planned out accordingly. And if you do it right, that first weeks top triple should even sound… do-able?
Ex. Current PR is 295lbs, so week 12’s top single will be 300lbs. That means your progression will be as follows:
Week 1: 190lbs for 3
Week 2: 200lbs for 3
Week 3: 210lbs for 3
Week 4: 220lbs for 3
Week 5: 230lbs for 2
Week 6: 240lbs for 2
Week 7: 250lbs for 2
Week 8: 260lbs for 2
Week 9: 270lbs for 1
Week 10: 280lbs for 1
Week 11: 290lbs for 1
Week 12: 300lbs for 1
Scenario 2: Probably Capable of Hitting a Big PR
If you’ve been training consistently, but haven’t tested a 1 Rep Max in a while, or you’ve been focusing on other elements in your training that will help contribute to keeping your strength numbers healthy, then you may be able to plan for a bigger than 5lb PR. I have not seen, nor would I recommend shooting for more than a 30lbs PR, but the strategy above still applies, with the numbers adjusted accordingly. The major rule I still want to make sure is followed is that we NEVER TIE PR’s. This means that in no way during this program should you tie a 1 rep PR, but you can take 1 rep PR’s for reps.
Ex. Current PR is 300bs, so week 12’s top single will be 325lbs. That means your progression will be as follows:
Week 1: 215lbs for 3
Week 2: 225lbs for 3
Week 3: 235lbs for 3
Week 4: 245lbs for 3
Week 5: 255lbs for 2
Week 6: 265lbs for 2
Week 7: 275lbs for 2
Week 8: 285lbs for 2
Week 9: 295lbs for 1
Week 10: 305lbs for 1
Week 11: 315lbs for 1
Week 12: 325lbs for 1
Scenario 3: I Know My Rep PR’s But Not My 1RM
Some training systems do not have athletes take 1RM’s, such as many sport strength programs. If you are coming from that background and transitioning into training for strength, then try this progression. We’ll take your known two rep max, and aim to beat that in the first phase, which will almost certainly guarantee a PR 1RM.
Ex. Current 2 Rep PR is 300bs, so week 8’s top double will be 305lbs. Every single after that is just icing on the cake. You could even just do 5lbs jumps each week after your PR double, as everything after that is technically a PR. That means your progression will be as follows:
Week 1: 235lbs for 3
Week 2: 245lbs for 3
Week 3: 255lbs for 3
Week 4: 265lbs for 3
Week 5: 275lbs for 2
Week 6:285lbs for 2
Week 7: 295lbs for 2
Week 8: 305lbs for 2
Week 9: 315lbs for 1
Week 10: 325lbs for 1
Week 11: 335lbs for 1
Week 12: 345lbs for 1
Scenario 4: I PR’d on Week 9!
First of all, if this is you, congratulations on the PR! You’ve got a few options here depending on how you’re feeling.
If you feel GREAT, then next week try and go for another PR between 5-10lbs, and if you hit that, continue until the end of the 12 weeks.
If you feel good, and might be able to go up, then try for a 5lbs PR next week! If it doesn’t happen, no problem, you got the PR already and that’s what matters. Feel free to start back from the beginning of the program, reset your numbers, and you’re good to go!
If you feel like hot garbage, then you should likely stop the program there! I would recommend either starting from the beginning, and planning to hit your next 5lb PR on week 12, that way you’ll have a little break with the ease of the 3’s.
Got any specific questions on how to modify the program? Drop them in the comments and I’ll be happy to answer them!
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