How To Program For Yourself

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For the modifications, for the first 2 bench days of each week (so all bench days on weeks that only have 2) add 3 sets of a close variation to target your weakpoint (ex close grip bench press for lockout), with the same amount of reps, at RPE4-5. On the weeks with 3 days, add 3x12 of either dumbbell bench press or dumbbell incline bench press, at RPE4-5.

[mattvena]

Follow me on instagram/tiktok @mattvena



For the modifications, for the first 2 bench days of each week (so all bench days on weeks that only have 2) add 3 sets of a close variation to target your weakpoint (ex close grip bench press for lockout), with the same amount of reps, at RPE4-5. On the weeks with 3 days, add 3x12 of either dumbbell bench press or dumbbell incline bench press, at RPE4-5.

[yeetfeet]

There is something about this channel. I don’t know it’s just so cool. As a junior powerlifter these videos were and still are inspiring. I was driven to break a squat record just like you did. And I did. So thanks for the inspiration.

[BaldOmniMan]

Find your baseline volume, train, progress.

[emanueleusai]

Bro you are too hard on yourself, you definitely look like you lift, maybe not deadlift/squat 700+ but you have a respectable physique

[maxmeza]

i just started doing whatever within reason. if i feel like squatting 5x a week then i will, i really just go by what my body tells me. i’m not going to ever compete or plan to, so i treat powerlifting as something i do for fun

[freakied]

How many programs would it take to beat up Mike Tyson?

[drewharrito]

This is such a refreshing video man. Tips I have been seeking for a while. Thank you.

[robertkyle]

I think it’s awesome to mention all of these great channels and resources to cross reference specifically bb medicine, Mike Israetel, Greg Nuckols, and Eric Helms. Listening to all of these (imo) good sources of information and over time has helped me more than anything get rid of erroneous ideas that seemed right until analyzed, specifically bb medicine’s information about pain science. It’s cool to watch channels like those over time, and watch these ideas progress. Also Juggernaut training systems with Max Aita and Chad Wesley Smith has good content as well, but keep up the good work sharing good resources and making good content.

[dounpour]

Extremely helpful! Thank you for sharing what you know it helps small time lifters a lot!

[TheMonk]

yo, your hair, beard, eyebrows are all fire man thanks for the videos u have all my respect

[floflo]

Dude this video is great! Id love to see more of those longer videos, they are super helpful.

[houstin]

Great to the point information! Keep up the great work Matt!

[richardevans]

Greg knuckols also has like 28 free powerlifting programs

[mohammadlehmeidi]

Can you make of video of what you eat in a day and what supplements you take and recommend for people who want to pursue powerlifitng.

[DJ_WAHTZ]

Great advice man! Btw, your physique definitely shows signs of lifting, even for someone that focuses on SBD. Loose shirts make most lifters look smaller anyways.

[become_alex]

I also recommend “Alexander Bromley” on youtube and his book “Base Strength”

[dracula]

Hello Matt, great videos. What would your recommendation be regarding programming for someone who works at office 10-12 hrs per day 5 days a week.

[dolphinmom]

I have had a hard time finding a program where I see improvements since the early days of my lifting journey, when I was using Stronglifts 5x5. I like to lift 6 days a week, 3 bench, 2 squat and a deadlift day. I have a hard time with lots of volume other than bench. I do a moderate amount of accessories. I am a 62 yo female, best lifts squat 242, bench 135, deadlift 303. training in my garage vs. the gym for the past year has really hurt my squat strength. I can squat 225x1 right now on a good day. Am back at the gym now with access to more equipment. Have had a trainer for a couple of years, struggled through some injuries, have read a lot, watched a lot of videos, etc. Am programming for myself. Competed for a few years and would like to return to competition. Can you recommend any programs or do you do programming/coaching for others?

[alexadrian]

At first I thought the video was about computer science. ((:
Good video btw

[schneidermanphan]

Can someone explain RPE4-5? I'm new to this term. So if my 1RM for bench is 260. What should I be doing for reps?