2 reviews for Calgary Barbell Free 16 week Powerlifting Program

2 years of prior experience

As expected strength gains

As expected muscle gains

Squat 85kg to 95kg Bench press 50kg to 60kg Deadlift 110kg to 120kg

5 years of prior experience

As expected strength gains

Less than expected muscle gains

42 years old. Been working out since I was 15. Have been truly powerlifting for about 4 years. Competing in a powerlifting meet next Saturday, so I don't know fully how the program did. But, in the last 2 weeks I set a new pause bench PR at 325 lbs. Started at 303. Up 22 lbs! On squat, so far I am up to 435 from 420. 15lbs! Deadlift has worked me up to nearly my previous max, so I hope to surpass that at the meet in a week. Update. I completed the meet (my first in 11 months). I went from 420 on squat to 435. I went from 303 on bench to 320. Deadlift from 535 to 565. I also did not really do any powerlifting stuff for quite awhile after the last meet. Came into this 16-Week program pretty detrained from 1 rep max output. I stretched the program to about 20 weeks due to lower back fatigue. I'd run it again. So, all in all, I am pleased, especially with bench. I have lost pec size, but am stronger on bench. I added in "bro days" since this is only a 4 day program. On 2 of the off days I did shoulders, biceps, triceps, shrugs and some other stuff to keep from loosing too much size.