Every set is a % of YOUR max
5 × 3 @ 80% with the working weight computed off your tested (or logged-and-estimated) 1RM — not a generic RPE guess. Post a heavier lift and the ledger updates; the next block re-anchors to it.
Powerlifting · Adaptive S&C
Squat, bench, deadlift — every load a percentage of your actual max.
The three lifts programmed off your tested 1RMs, peaked toward your meet, with the accessory work that fixes your specific weak points — and a plan that regenerates from every session you log, with a real coach in the loop.
The free tier is a real program, not a trial. No card required.
Today · SquatWeek 5 · Day 1
Powerlifting · Strength block
Back squat — 3 × 3 @ 82.5%Logged
Working weight computed off your 1RM · RPE 8
Paused bench — 4 × 4 @ 72%Logged
2-count pause · all reps clean
Deadlift — 2 × 2 @ 85%Up next
PR ledger
Log a heavier triple and the next block re-anchors to your new estimated 1RM — every percentage moves with you.
The three lifts
The whole plan orbits the platform.
01
Squat
Competition squat plus pause and tempo variations, all loaded off your 1RM and dosed to leave you fresh for the pull.
02
Bench
Comp bench with paused and close-grip work — the lift that's most about repeatable technique under load.
03
Deadlift
Conventional or sumo, plus deficits and pulls — placed carefully so it builds the lift without frying your week.
From off-season to platform
Built to peak on a date.
The plan moves from volume to intensity toward your meet — not the same session every week until you're stale.
Hypertrophy
Build the muscle
Higher volume, moderate loads — the raw material the strength blocks turn into a bigger total.
Strength
Load the lifts
Percentages climb, reps drop; the competition lifts take center stage.
Peak
Sharpen for singles
Heavy, low-volume work at competition intensity — plus opener, second, and third-attempt guidance.
Meet week
Taper & openers
Volume drops away, technique stays sharp, and you walk out to a confident opener.
How we program it
Your numbers drive the plan.
Peaked toward a date
The plan builds from volume to intensity toward your meet, with attempt-selection guidance — opener, second, third — as the peak sharpens. It's a run-up to a platform, not an endless grind.
Accessory work that fixes YOUR weak point
Where the bar actually slows — off the chest, out of the hole, at lockout — drives the accessory selection from your logs, instead of the same generic list for everyone.
Autoregulates on RPE and bar speed, not ego
Grinders, missed reps, a tweak — the next session responds instead of blindly adding weight. Flag pain and it backs off and alerts your coach rather than pushing a max through it.
Start today
Peak for your next meet.
Free is a real strength program for your level. Pro adds the adaptive engine — every lift as a percentage of your maxes, peaked toward your meet date, regenerated from every session — plus a coach in the loop, for $19/mo. The programming a hands-on coach charges $100–300 a month for.