Hello all,
Just wanted to share a powerlifting program I used in my early 20s. I was already researching gear and involved in basic science research (job-wise). After doing some research I decided I wasn't really ready for gear, and got a lot more serious about training. I got help developing this program from an experienced natural powerlifter, and got great results. Flash forward 6-7 years and now I'm back on here, running my first (steroid) cycle.

I believe its very important to build a solid base for many reasons. One of which is muscle you put on slowly and naturally will not disappear super fast. I've had periods of time where I wasn't able to train a lot, and did not lose much strength or size. I attribute this to building a solid base. I've seen a lot of people gain 20 pounds in a year- barely trained before, run test, Tren, deca everything under the sun and look great at the end of that year, just to go back to being weak pathetic pieces of trash the next year. What is really the point in that?

Just thought I would share this program for anyone who is interested.
This program will work best I would say if you've been lifting at least 6 months to a year minimum. I say that because it has a lot of volume/frequency and I found it tough to keep up with, even after many years of training for sports and about 2 years of barbell training.

Its an 18 week program- nothing fancy- 90% squat, bench, deadlift. Its influence is primarily from Bulgarian and Russian powerlifting programs. It all runs off of % of your max in each lift, so where ever you are at in your training you should be able to plug in your max lifts, then run the program. It uses basic principles of progressive overloading and periodization. Eastern European and Russian Olympic programs have been using this for decades. Why? It works. There are no short cuts and you can’t reinvent the wheel.

All these compound lifts will give you a great hormonal response if you're training natural- and I can’t even imagine the results you’d get training on gear. If you are, maybe add a bit to each of the percents I list.

I ran this program 2x in one year and I put over 80 pounds on each of these 3 lifts- way over my projected percents (granted, I was still a beginner when I started).

Also, you need to eat everything in sight. At least 1g protein/pound bodyweight. I ate a ton of carbs. I would literally eat 6 donuts every day before training from a place right next to my gym. This probably isn’t good advice, but take it for what you want. I have a very fast metabolism now at 27, and it was crazy fast when I was younger. My point is, you’re asking a lot out of your body with this program, you must put a lot in.

So.. I give you a program I affectionately refer to as..... Igor, The Monstrosity

Overview:
Weeks 1-5: preparatory
Weeks 6-11: Loading
Weeks 12-13: Transition
Weeks 14-17: Competition
Week 18: Final Prep

Week 1:
Monday:
Squat w/ chains: 5x5 at like 50 % of max. You can take some creative liberty here. Don't grind insanely hard but get some good work in. You've got a long program to go.
Bench with chains: same idea
Stiff leg competition stance deadlift (orthodox): 5(10x40%)

Tuesday:
Grip and Ab work- This is actually important so don’t skip it

Wednesday:
Speed squat: 10x3 at 50%
Speed bench: same
Triceps/shoulders/back: This is your chance to get that bodybuilding pump- so go hard. I liked doing 3 exercises for each group

Thursday: REST. Actually fucking rest. You need it.

Friday:
Front squat: same as Monday; use your front squat max not your back squat
Floor press: same
Romanian deadlift (clean grip): 4x10 @ 40%

Saturday:
Sled work- get some cardio, but also build strength. I didn’t want to look like a fatass after this program, if you don’t, take this seriously. Sleds will make you great at physical combat- call me weird but that’s part of why I do this.. so whatever

Week 2:
Monday: Repeat week 1

Tuesday: grip/ab (You seeing a trend yet?)

Wednesday: Repeat week 1; add 20 pounds to the squats, and 10-20 on the bench

Thursday: Rest

Friday: Repeat week 1; add a little weight if you want

Week 3:
Monday:
Squat w/ chains: Repeat week 1 + 20 pounds;
Bench w/ chains: same ^^
Stiff legged deadlift from deficit (meaning stand on a box): 2(10x45%), 10x47%, 10x53%, 10x40%

Tuesday: If you don’t know what you’re doing today by reading this far I can’t help you.

Wednesday:
Speed box squat: 10x3 at50% +20-40lbs
Speed bench: same but + 10-20lbs
Triceps/shoulders/back

Thursday: Rest

Friday: Repeat week 1, add a little weight if you want, don’t if you can’t.

Saturday: drag sleds like the great war is coming.. because it probably is

Week 4:
Monday:
Squat w/ chains: Repeat week 3
Bench w/ chains: same^^
Stiff legged deadlift from deficit: 10x 42.5%, 10x45, 10x50, 10x55, 10x42.5

Tuesday: grip and abs

Wednesday:
Speed squat: 10x3 +30-60lbs
Speed bench: same +20-40lbs
Triceps/shoulders/back

Thursday: What do you think? Rest.

Friday:
Front squat: repeat week 1; add another 20ish pounds
Floor press: same ^^
Romanian DL w/ clean grip: 5x10 @50%

Saturday: sleds

Week 5: Last preparatory week. So get ready. You better be eating a ton
Monday:
Squat w/ chains: Repeat week 1 + 40ish pounds;
Bench w/ chains: same ^^
Stiff legged deadlift from deficit (meaning stand on a box): 2(10x45%), 10x52%, 10x60%, 10x45%

Tuesday: Grip/Abs

Wednesday:
Speed squat: 10x3 +40-80lbs
Speed bench: same +25-50lbs
Triceps/shoulders/back

Thursday: rest

Friday:
Front squat: repeat week 1; add another 30-40ish pounds
Floor press: same ^^
Romanian DL w/ clean grip: 5x10 @50%

Saturday: sleds

Week 6: Begin Loading phase, shit about to get crazy bro.. believe in yourself, believe in the program. You can do it.
Monday:
Squat: 3(8x65%), 5x70, 2(2x75), 1x80
Bench: same ^^
Deadlift from deficit: 5x35, 5x53, 5x60, 5x65

tuesday: grip/abs

Wednesday:
Squat: Repeat Monday of this week
Bench: same ^^
Triceps/shoulders/back

Thursday: Rest

Friday:
Squat: 3(8x70%), 5x75, 2(2x80), 1x90
Floor press: same ^^
Sumo DL w/ clean grip: 5(10x45%(

Saturday: sleds

Week 7:
Monday:
Squat: 3(8x65%), 5x70, 2(2x75), 1x80
Bench: same ^^
Deadlift from deficit: 5x43, 5x58, 5x65, 5x58

Tuesday: grip/abs

Wednesday:
Squat: Repeat Monday of this week
Bench: same ^^
Triceps/shoulders/back

Thursday: Rest

Friday:
Squat: 3(8x70%), 5x75, 2(2x80), 1x90
Floor press: same ^^
Sumo DL w/ clean grip: 5(10x50-55%)

Saturday: sleds

Week 8:
Monday:
Squat: 4(9x70%)
Bench: same^
Deadlift from deficit: 5x43, 5x58, 5x65, 5x73, 5x5x78, 5x73, 5x58

Tuesday: grip/abs

Wednesday:
Squat: 7(7x75)
Bench: same ^
Triceps/shoulders/back

Thursday: rest

Friday:
Squat: 7(5x80)
Floor press: same ^
Sumo DL: 5(10x55%)

Saturday: sleds

Week 9:
Monday:
Squat: 4(9x70%) +10-30lbs
Bench: same^ + 10-25lbs
Deadlift from deficit: 5x43, 5x58, 5x65, 5x73, 5x78, 5x73, 5x58

Tuesday: grip/abs

Wednesday:
Squat: 7(7x75)
Bench: same ^
Triceps/shoulders/back

Thursday: rest

Friday:
Squat: 7(5x80) +20-25lbs
Floor press: same ^ + 10-25lbs
Sumo DL: 5(10x55%)

Saturday: sleds

Week 10:
Monday:
Squat: 4(9x70%) +10-40lbs
Bench: same^ + 20-40lbs
Deadlift from deficit: 5x43, 5x58, 5x65, 5x73, 5x78, 5x73, 5x58

Tuesday: grip/abs

Wednesday:
Squat: 7(7x75) +20-40lbs
Bench: same ^ + 20-40lbs
Triceps/shoulders/back

Thursday: rest

Friday:
Squat: 7(5x80) +20-45lbs
Floor press: same ^ + 20-40lbs
Sumo DL: 5(10x57%)

Saturday: sleds

Week 11:
Monday:
Deadlift from deficit: 5x43, 5x58, 5x65, 5x82, 5x73, 5x58

Tuesday: Grip/abs

Wednesday: Triceps/shoulders/back

Thursday: Rest. Eat 4-5k calories minimum

Friday: Hit a new max on squat, bench, and deadlift

Saturday: Sleds

Week 12: Transition- use your new max for all % here on out
Monday:
Speed squat: 10x3 at 50% of your new max
Speed bench: same ^
Deadlift: 5x35, 5x 58, 5x73, 2x83, 1x 88

Tuesday: grip/abs

Wednesday: Do like some fun stuff for squat and bench, whatever you want. Work hard but don’t burn yourself out
Shoulders/back/triceps

Thursday: rest

Friday:
Speed squat: 10x3 at 50% of your new max
Speed bench: same ^
Sumo DL (clean grip): 5x43, 4(4x58)

Saturday: sleds

Week 13:
Monday:
Speed squat: 10x3 at 50% of your new max
Speed bench: same ^
Deadlift: 5x35, 5x 58, 5x73, 1x90, 2x 82

Tuesday: grip/abs

Wednesday: Do like some fun stuff for squat and bench, whatever you want. Work hard but don’t burn yourself out
Shoulders/back/triceps

Thursday: rest

Friday:
Speed squat: 10x3 at 50% of your new max
Speed bench: same ^
Sumo DL (clean grip): 5x43, 4(4x58)

Saturday: sleds

Week 14:
Monday:
Squats: 3x65, 4x75, 3(4x85), 5x85
Speed bench: same ^
Deadlift: 5x35, 5x58, 5x73, 1x90, 1x97.5, 3x83

Tuesday: grip/abs

Wednesday:
Squat: 3x60, 3x70, 4x80, 3x90,2(5x85)
Bench: same ^

Thursday: rest

Friday:
Squat: 4x65, 4x70, 5(4x80)
Bench: same ^
Sumo DL: 5x43, 4(4x58)

Week 15:
Monday:
Squats: 3x60, 4x70, 4x80, 3x90, 2(5x85)
Speed bench: same ^
Deadlift: 5x35, 5x58, 5x73, 1x90, 1x97.5, 1x101, 3x83, 3x75

Tuesday: grip/abs

Wednesday:
Squat: 3x65, 3x75, 3x85, 3(3x90), 2(5x85)
Bench: same ^

Thursday: rest

Friday:
Squat: 4x65, 3x75, 3x85, 4(5x90)
Bench: same ^
Sumo DL: 5x43, 4(4x58)

Week 16:
Monday:
Squats: 3x60, 4x70, 3x80, 5(5x90)
Speed bench: same ^
Deadlift: 5x43, 5x58, 5x73, 1x90, 1x97.5, 1x103, 3x83, 3x85, 3x75

Tuesday: grip/abs

Wednesday:
Squat: 3x60, 3x70, 3x85, 3x85, 2(3x95)
Bench: same ^

Thursday: rest

Friday:
Squat: 3x65, 3x75, 3x85, 4(3x95)
Bench: same ^
Sumo DL: 5x43, 4(4x58)

Week 17:
Repeat week 16; tentatively add a little weight to everything, or subtract a little if you feel like you need to. Big week next week

Week 18:
Monday:
Squats: 3x70, 3x80, 2(5x90), 3(4x95)
Speed bench: same ^
Deadlift: 5x43, 5x58, 5x73, 1x90, 1x97.5, 1x103, 3x83, 3x85, 3x75

Tuesday: grip/abs

Wednesday:
Squat: 4x75, 4(4x85)
Bench: same ^

Thursday: rest

Friday:
Squat: build up to… 98%, 102-105, 107-110
Bench: same ^
Sumo DL: up to… 103, 107-110, 110-115

Now.. mandatory rest 10 days. You deserve it. This program is brutal on the body and mind. Then do a month of bodybuilding or whatever, something fun exercise wise.

Then start over with your new max… if you haven’t broken mentally.

Good luck.

Feel free to PM me with any questions/ let me know you think I’m a quack/whatever feedback you may have.