https://www.boostcamp.app/_next/static/chunks/pages/powerlifting-d8ed3505532b6610.js

1(self.webpackChunk_N_E=self.webpackChunk_N_E||[]).push([[5481],{81529:function(e,t,a){"use strict";a.r(t),a.d(t,{__N_SSG:function(){return S}});var s=a(59499),r=(a(2784),a(41664)),o=a.n(r),i=a(9008),n=a.n(i),l=a(95819),c=a(53498),d=a(58480),p=a(72413),m=a(33801),h=a(25903),g=a(93344),u=a(52322);function b(e,t){var a=Object.keys(e);if(Object.getOwnPropertySymbols){var s=Object.getOwnPropertySymbols(e);t&&(s=s.filter((function(t){return Object.getOwnPropertyDescriptor(e,t).enumerable}))),a.push.apply(a,s)}return a}function f(e){for(var t=1;t<arguments.length;t++){var a=null!=arguments[t]?arguments[t]:{};t%2?b(Object(a),!0).forEach((function(t){(0,s.Z)(e,t,a[t])})):Object.getOwnPropertyDescriptors?Object.defineProperties(e,Object.getOwnPropertyDescriptors(a)):b(Object(a)).forEach((function(t){Object.defineProperty(e,t,Object.getOwnPropertyDescriptor(a,t))}))}return e}var y=[{key:"1",label:"Which powerlifting program is best for me?",children:"It depends on your experience and how close you are to a meet. Beginners and early intermediates do well on nSuns 5/3/1 LP or the Candito 6-Week Program. Intermediate-to-advanced lifters often run Sheiko (29, 32, or 37) for offseason work and peaking. Smolov and Smolov Jr are short, brutal specialization blocks for the squat or bench. All of these are free in Boostcamp."},{key:"2",label:"Is Boostcamp free for powerlifters?",children:"Yes. The major powerlifting programs (nSuns 5/3/1, Sheiko, Smolov, Candito 6-Week, GZCL Method) are free, along with the workout tracker, RPE/RIR logging, the plate calculator, and personal record tracking. Boostcamp Pro adds the Strength Score, per-muscle volume heatmap, personalized programs, and 20+ exclusive coach programs, but you don't need Pro to run a peaking cycle."},{key:"3",label:"Does Boostcamp have Sheiko, Smolov, and Candito programs?",children:"Yes. Sheiko 29, 32, 37, Smolov, Smolov Jr, the Candito 6-Week Program, nSuns 5/3/1 LP, GZCL Method, and many other classic powerlifting programs are in the free library. Each comes with the full block structure, percentage-based loading from your training max, and the right deload cadence built in."},{key:"4",label:"How does Boostcamp track 1RM and estimated 1RM?",children:"Boostcamp tracks every PR automatically: actual 1RM (when you log a true single), max weight per rep range, and an estimated 1RM (e1RM) curve calculated from your top sets across an exercise. The e1RM curve is what most powerlifters watch between meets to gauge whether they're trending up. Pro adds the Strength Score, which combines all three competition lifts (plus overhead press and rows) into a single 0-100 score using the IPF DOTS formula."},{key:"5",label:"Does Boostcamp support RPE-based programs?",children:"Yes. Every set has an RPE field (5 to 10) and a separate RIR (Reps In Reserve) field. Programs that prescribe RPE-based loading (like Mike Tuchscherer's RTS-style work or autoregulated Sheiko variants) are run as designed. You can also retroactively log RPE on programs that don't prescribe it, which is useful for tracking fatigue across a block."},{key:"6",label:"What's the right program for meet prep?",children:"Most lifters peak with an 8-12 week cycle. For a first meet, the Candito 6-Week Program or a peaking variant of nSuns works well. For a second or third meet, Sheiko 29 or 37 is a strong choice. For experienced lifters, a custom peak built in Boostcamp's program builder gives you the most control. The key is to set conservative training maxes, taper volume in the last 2-3 weeks, and open conservatively on meet day."},{key:"7",label:"Can I customize a powerlifting program?",children:"Yes. The custom program builder supports multi-week mesocycles, training-max waves, percentage-based loading, supersets, and custom exercises. You can fork an existing program (Sheiko, Candito, or any other) and tweak the assistance work, conjugate-style variations, or volume targets. Free accounts can build as many custom programs as they want, no cap; Pro adds a personalized program builder that generates a starter plan from a short questionnaire instead of building manually."}

1,{key:"8",label:"How is the Strength Score useful for powerlifters?",children:"The Strength Score (Pro) is a single 0-100 number based on your lifetime PRs in squat, bench, deadlift, overhead press, and rows, normalized for bodyweight via the IPF DOTS formula. It's the cleanest single metric for tracking trajectory across blocks, since individual lifts move at different rates. Most powerlifters check it at the end of each block (post-deload) to see whether the block actually paid off."}],w=[{title:"Peak for a meet, not just train hard",body:"Powerlifting programming is built around a target meet date. The job of every block is to set up the next one, with the final block tapering volume so you express maximum strength on platform day."},{title:"Train the competition lifts, not bodybuilding lifts",body:"Squat, bench, and deadlift get the priority. Accessories support the big three with paused, tempo, and slingshot variations rather than chasing bodybuilding pumps."},{title:"Percentages tied to your training max",body:"Real powerlifting programs prescribe loads as a percentage of an honest training max (usually 85-92% of your true 1RM). The program waves, intensifies, and deloads from that anchor."},{title:"Accessories around weak points",body:"Off the chest? Prioritize paused bench and tricep work. Deadlift slow off the floor? Add deficit pulls and rows. Accessories aren't filler; they're targeted at your specific bottleneck."}],v=[{title:"1RM and e1RM tracking",body:"Every PR is tracked automatically: max weight per rep range, true 1RMs you log directly, and an estimated 1RM (e1RM) curve calculated from your top sets. The trajectory across a block is what matters."},{title:"RPE and RIR on every set",body:"RPE-based programs run as designed. Log a 9 on your top single, an 8 on your back-off, and Boostcamp stores the data so you can see fatigue trends across the block."},{title:"Plate calculator with multiple bars",body:"Configure your bar (women's 15kg, standard 20kg, deadlift bar, safety squat bar) and the plate calculator tells you exactly which plates to load on each side. No mental math after a heavy single."},{title:"Strength Score across the big five",body:"Boostcamp Pro tracks a single 0-100 strength score across squat, bench, deadlift, overhead press, and rows using the IPF DOTS formula. Block-over-block deltas at a glance."},{title:"Wave loading and training-max math",body:"Programs like Sheiko, nSuns, and Candito are built on percentage-based wave loading. Boostcamp does the math, applies the waves, and prompts the next session's weights from your training max."},{title:"Custom programs for meet prep",body:"Build your own meet prep mesocycle in the program builder: training-max waves, RPE-based top sets, paused-bench accessories, conjugate-style variations. Pro removes the limits on custom programs."}],x=[{name:"Pick a program for the prep window",body:"First meet, 8-12 weeks out: Candito 6-Week or a Sheiko variant. More experienced: Sheiko 29 / 32 / 37 or a custom peak. The first block of prep usually runs 4-6 weeks, then a peaking block runs 4-6 weeks."},{name:"Set conservative training maxes",body:"Use 87-90% of your true 1RM as your starting training max for each lift. Going lighter than you think you need to is the right call. The program adds weight from there."},{name:"Train the competition lifts at competition cues",body:"Pause every bench rep at competition depth. Squat to depth on every working set. Deadlift from a dead stop. Build the platform habits in training so they're automatic on meet day."},{name:"Log RPE on top sets",body:"Every top single, top double, and AMRAP gets an RPE 5-10 score. Watch the trend across the block. If RPE creeps up at the same percentages, fatigue is accumulating."},{name:"Taper in the final two weeks",body:"The last two weeks should drop volume sharply while keeping intensity high enough to stay sharp. Most peaks end with a single max attempt at 90-95% the week before the meet, then a deload."},{name:"Open conservatively on meet day",body:"Open at 90-92% of your training-day best. Take a second attempt you're confident you'll make. Save the third for a real test. 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