{"id":1616,"date":"2014-04-27T22:14:54","date_gmt":"2014-04-28T06:14:54","guid":{"rendered":"http:\/\/www.powerliftingtowin.com\/?p=1616"},"modified":"2018-05-09T12:22:35","modified_gmt":"2018-05-09T19:22:35","slug":"powerlifting-novice-program","status":"publish","type":"post","link":"https:\/\/www.powerliftingtowin.com\/powerlifting-novice-program\/","title":{"rendered":"The Best Powerlifting Program for Beginners: PTW Novice Program!"},"content":{"rendered":"<h1><strong>This program\/book is now out of date and no longer available. For the most current edition of the PowerliftingToWin Novice Program, please see <a title=\"ProgrammingToWin eBook\" href=\"http:\/\/www.powerliftingtowin.com\/programmingtowin\">ProgrammingToWin<\/a>.<\/strong><\/h1>\n<p><a title=\"FREE PowerliftingToWin Novice Program eBook and Workout Calculator Spreadsheet\" href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-novice-program#PowerliftingToWin_Novice_Program-Ebook\">Click here to receive your <strong><em>free<\/em><\/strong> copies of the PowerliftingToWin Novice Program eBook and Workout Calculator Spreadsheet!<\/a><\/p>\n<p><a href=\"http:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/PTW-Novice-Program-Workout-Calculator-KG-Version1.3.xlsx\">Click here for the KG version of the spreadsheet!<\/a><\/p>\n<div id=\"attachment_1617\" style=\"width: 287px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/Spreadsheet-Sneak-Peak.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1617\" class=\"size-medium wp-image-1617\" src=\"http:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/Spreadsheet-Sneak-Peak-277x300.jpg\" alt=\"Here's a sneak peak of the free Workout Calculator Spreadsheet.\" width=\"277\" height=\"300\" srcset=\"https:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/Spreadsheet-Sneak-Peak-277x300.jpg 277w, https:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/Spreadsheet-Sneak-Peak-250x270.jpg 250w, https:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/Spreadsheet-Sneak-Peak.jpg 584w\" sizes=\"auto, (max-width: 277px) 100vw, 277px\" \/><\/a><p id=\"caption-attachment-1617\" class=\"wp-caption-text\">Here’s a sneak peak of the free Workout Calculator Spreadsheet.<\/p><\/div>\n<h2>The Best Powerlifting Routine for Beginners<\/h2>\n<p>In the last three years, I\u2019ve spent my fair share of time on <a title=\"The PowerliftingToWin Forums\" href=\"http:\/\/www.powerliftingtowin.com\/forums\" target=\"_blank\" rel=\"noopener\">internet strength training forums<\/a>. One thing has become abundantly clear: at any given time, there are more novice trainees than anything else. And every last one of them desperately hungers for knowledge on proper training, nutrition, technique, and more.<\/p>\n<p>Many of these novices get recommend programs such as <a title=\"Starting Strength Review\" href=\"http:\/\/www.powerliftingtowin.com\/starting-strength\" target=\"_blank\" rel=\"noopener\">Starting Strength<\/a> or <a title=\"StrongLifts 5x5 Review\" href=\"http:\/\/www.powerliftingtowin.com\/stronglifts-5x5\" target=\"_blank\" rel=\"noopener\">StrongLifts 5×5<\/a>. Now, this is all well good except when these programs get recommended to powerlifting beginners. You see, powerlifting beginners have different needs than those that are addressed by the aforementioned popular programs. Because those programs were designed with general strength and\/or hypertrophy goals in mind, the programs aren\u2019t specific to the sport of powerlifting.<\/p>\n<p>The programs contain all sorts of dubious errors including, but not limited to: utilizing a 1:1 overhead press to bench press workout ratio, tons of barbell rows or power cleans, and they often include 5 to 10 times more squatting than deadlifting.<\/p>\n<p>Frankly, none of these practices make sense for a powerlifter; none of these practices are optimal for a rookie beginning his powerlifting journey. Of course, this begs the question, well what is the best routine for powerlifting novices?<\/p>\n<h2>The PowerliftingToWin Novice Program<\/h2>\n<p>Up until now, there has never been a program designed explicitly for those beginners and novices with an interest in powerlifting and the pursuit of maximal strength. To rectify this situation, and give powerlifting novices an alternative program actually designed specifically to help them meet their goals, PowerliftingToWin has constructed a full beginner\u2019s routine for powerlifting. I am confident that you will find this program to be the single best option available for novices who want to improve their maximal strength. There is nothing else out there that can compete with the PowerliftingToWin Novice Program when it comes to specifically increasing maximal strength in the novice trainee.<\/p>\n<p><a href=\"http:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/the-powerliftingtowin-novice-program-ebook-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1619\" src=\"http:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/the-powerliftingtowin-novice-program-ebook-2-204x300.jpg\" alt=\"The PowerliftingToWin Novice Program eBook\" width=\"204\" height=\"300\" srcset=\"https:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/the-powerliftingtowin-novice-program-ebook-2-204x300.jpg 204w, https:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/the-powerliftingtowin-novice-program-ebook-2.jpg 243w\" sizes=\"auto, (max-width: 204px) 100vw, 204px\" \/><\/a><\/p>\n<p>In this article, I\u2019m going to avoid length explanations. However, rest assured, by snagging a copy of the <a title=\"Grab your free copy of the eBook!\" href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-novice-program#PowerliftingToWin_Novice_Program-Ebook\">PowerliftingToWin Novice Program eBook<\/a>, you\u2019ll receive fifteen pages of rock solid explanation and justification for each and every aspect of the program.<\/p>\n<p>Without further ado, here is the program\u2026<\/p>\n<h2>The PowerliftingToWin Novice Program: Phase One<\/h2>\n<p><strong>Phase One: The \u201cTrue Novice\u201d<\/strong><\/p>\n<p><strong>Mon, Wed, and Fri: <\/strong><em>(same workout all three days)<\/em><strong><br \/>\n<\/strong><em>Squat<\/em><em>: 2 sets of 3-6 reps<br \/>\nPaused Bench Press: 3 sets of 3-6 reps<br \/>\nSumo Deadlift: 1 set of 3-6 reps<\/em><\/p>\n<p><strong>Sat:<br \/>\n<\/strong><em>General Physical Preparation Exercise #1<\/em><em>: 7 minutes to do as many reps as possible<br \/>\nGeneral Physical Preparation Exercise #2:7 minutes to do as many reps as possible<br \/>\nHigh-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts<br \/>\nMobility Work: 10 minutes<\/em><\/p>\n<p><strong>The Weight Progression Protocol:<\/strong><\/p>\n<p><strong>Phase One:<\/strong><br \/>\n<em>Squat<\/em><br \/>\nTotal Reps Completed \/ Weight to add for next workout:<br \/>\n6 Reps: +2.5lbs \/ 1.25kg<br \/>\n7-11 Reps: +5lbs \/ 2.5kg<br \/>\n12 Reps: +10lbs \/ 5kg<\/p>\n<p><em>Bench Press<\/em><br \/>\nTotal Reps Completed \/ Weight to add for next workout:<br \/>\n9 Reps: +2.5lbs \/ 1.25kg<br \/>\n10-17 Reps: +5lbs \/ 2.5kg<br \/>\n18 Reps: +10lbs \/ 5kg<\/p>\n<p><em>Deadlift<\/em><br \/>\nTotal Reps Completed \/ Weight to add for next workout:<br \/>\n3 Reps: +2.5lbs \/ 1.25kg<br \/>\n4-5 Reps: +5lbs \/ 2.5kg<br \/>\n6 Reps: +10lbs \/ 5kg<\/p>\n<p>As you can see, Phase One calls for the same workout performed three days per week featuring the squat, bench, and deadlift across all three training days. For your work sets, you\u2019ll be working in the three to six rep range. You\u2019ll be required to get at least three reps each set.<\/p>\n<p>Depending on how many total reps you got in the last workout, you\u2019ll determine how much weight to add to the bar for the next session. To avoid these calculations, <a title=\"Grab your free copy of the Workout Calculator Spreadsheet\" href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-novice-program#PowerliftingToWin_Novice_Program-Ebook\">download a copy of the Workout Calculator Spreadsheet<\/a>. With this program, you\u2019re not stuck to \u201clinear progression\u201d; you determine your own rate of progress through both adding reps and weight at your own pace.<\/p>\n<p>On Saturdays, you perform an overall athleticism enhancing, body-composition improving workout consisting of general physical preparation, conditioning, and mobility work.<\/p>\n<p>For a more in-depth explanation of each of these topics, <a title=\"Free PowerliftingToWin Novice Program eBook\" href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-novice-program#PowerliftingToWin_Novice_Program-Ebook\">grab your free copy of the PowerliftingToWin Novice program eBook<\/a>.<\/p>\n<h2>The PowerliftingToWin Novice Program: Phase Two<\/h2>\n<p>At some point, you\u2019ll cease to be able to make progress using the Phase One protocol; you\u2019ll \u201cstall\u201d out. \u201cStalling\u201d is defined as any time that you can\u2019t get at least your minimum three reps on each set for that workout. Many novice programs require that you try a failed weight three times; however, on the PowerliftingToWin Novice program, if you fail to get your minimum reps even one time, you are considered \u201cstalled\u201d.<\/p>\n<p>When you stall, you\u2019ll take 10% weight off the bar and switch over to Phase Two of the program:<\/p>\n<p><strong>Phase Two: <\/strong><strong>The \u201cAdvanced Novice\u201d<\/strong><\/p>\n<p><strong>Mon and Fri: \u201cHeavy Day\u201d<\/strong><strong><br \/>\n<\/strong><em>Squat:<\/em><em> 3 sets of 3 to 6 reps<br \/>\nPaused Bench: 5 sets of 3 to 6 reps<br \/>\nSumo Deadlift: 2 sets of 3 to 6 reps<\/em><\/p>\n<p><strong>Wed: \u201cLight Day\u201d<\/strong><strong><br \/>\n<\/strong><em>3-Second Pause Squat<\/em>: 2 sets of 3 to 6 reps<br \/>\n<em>3-Second Pause Bench<\/em>: 2 sets of 3 to 6 reps<\/p>\n<p><strong>Tue and Sat: GPP, Conditioning, Mobility<br \/>\n<\/strong><em>General Physical Preparation Exercise #1<\/em><em>: 7 minutes to do as many reps as possible<br \/>\nGeneral Physical Preparation Exercise #2:7 minutes to do as many reps as possible<br \/>\nHigh-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts<br \/>\nMobility Work: 10 minutes<\/em><\/p>\n<p><strong>The Progression Protocol:<br \/>\nPhase Two:<\/strong><br \/>\n<em>Squat<\/em><br \/>\nTotal Reps Completed \/ Weight to add for next workout:<br \/>\n9 Reps: 1.25lbs \/ 0.5kg<br \/>\n10-17 Reps: 2.5lbs \/ 1.25kg<br \/>\n18 Reps: 5lbs \/ 2.5kg<\/p>\n<p><em>Bench<\/em><br \/>\nTotal Reps Completed \/ Weight to add for next workout:<br \/>\n15 reps: 1.25lbs \/ 0.5kg<br \/>\n16-29 Reps: 2.5lbs \/ 1.25kg<br \/>\n30 reps: 5lbs \/ 2.5kg<\/p>\n<p><em>Deadlift<\/em><br \/>\nTotal Reps Completed \/ Weight to add for next workout:<br \/>\n6 reps: 1.25lbs \/ 0.5kg<br \/>\n7-11 Reps: 2.5lbs \/ 1.25kg<br \/>\n12 Reps: 5lbs \/ 2.5kg<\/p>\n<p><strong>Wed \u201cLight Day\u201d <\/strong><br \/>\n<em>3-Count Paused Squat and 3-Count Paused Bench<\/em><br \/>\nTotal Reps Completed \/ Weight to add next workout:<br \/>\n<em>6 reps<\/em>: +1.25lbs \/ 0.5kg<br \/>\n<em>7-11 reps<\/em>: +2.5lbs \/ 1.25kg<br \/>\n<em>12 reps<\/em>: +5lbs \/ 2.5kg<\/p>\n<p>You\u2019ll notice that the \u201cadvanced\u201d novice phase features a few key differences:<\/p>\n<ol>\n<li>The jumps of weight are halved; you\u2019ll need <a title=\"These are the microplates I personally use\" href=\"http:\/\/www.powerliftingtowin.com\/my-microplates\" target=\"_blank\" rel=\"noopener\">microplates<\/a> to do this program.<\/li>\n<li>Wednesday becomes a lighter day both in terms of volume and the exercises you use.<\/li>\n<li>The volume goes up on the \u201cheavy\u201d days on Monday and Friday.<\/li>\n<\/ol>\n<p>All of these changes are implemented in order to keep you progressing as smoothly as possible for as long as you\u2019re individually capable of. If you\u2019re interested in the full explanation, reasoning, and science behind these programmatic changes, make sure to download a copy of the <a href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-novice-program#PowerliftingToWin_Novice_Program-Ebook\">PowerliftingToWin Novice Program eBook<\/a>.<\/p>\n<p>If you’d like to see a full video review of the program, check this out:<br \/>\nhttp:\/\/youtu.be\/lbP5iiO5HRs<\/p>\n<h2 id=\"PowerliftingToWin_Novice_Program-Ebook\">The PowerliftingToWin eBook and Workout Calculator Spreadsheet<\/h2>\n<p>To receive your free copies of the PowerliftingToWin eBook and Workout Calculator Spreadsheet, simply enter your email into the box below. For the KG version of the spreadsheet, <a href=\"http:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/PTW-Novice-Program-Workout-Calculator-KG-Version1.3.xlsx\">click here<\/a>.<\/p>\n<p><a href=\"http:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/the-powerliftingtowin-novice-program-ebook-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1619\" src=\"http:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/the-powerliftingtowin-novice-program-ebook-2-204x300.jpg\" alt=\"The PowerliftingToWin Novice Program eBook\" width=\"204\" height=\"300\" srcset=\"https:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/the-powerliftingtowin-novice-program-ebook-2-204x300.jpg 204w, https:\/\/www.powerliftingtowin.com\/wp-content\/uploads\/2014\/04\/the-powerliftingtowin-novice-program-ebook-2.jpg 243w\" sizes=\"auto, (max-width: 204px) 100vw, 204px\" \/><\/a><\/p>\n<p><!-- Begin MailChimp Signup Form --><\/p>\n<div id=\"optin\">\n<form id=\"mc-embedded-subscribe-form\" class=\"validate\" action=\"http:\/\/powerliftingtowin.us3.list-manage.com\/subscribe\/post?u=a1a6e905f323bc23fefb07d80&id=e2032b5882\" method=\"post\" name=\"mc-embedded-subscribe-form\" target=\"_blank\"><input id=\"mce-EMAIL\" class=\"required email\" name=\"EMAIL\" size=\"25\" type=\"email\" value=\"Enter your email\" \/><\/p>\n<div id=\"mce-responses\" class=\"clear\">\n<div id=\"mce-error-response\" class=\"response\" style=\"display: none;\"><\/div>\n<div id=\"mce-success-response\" class=\"response\" style=\"display: none;\"><\/div>\n<\/div>\n<div class=\"clear\"><input id=\"mc-embedded-subscribe\" class=\"button\" name=\"subscribe\" type=\"submit\" value=\"Get your FREE copies NOW!\" \/><\/div>\n<\/form>\n<\/div>\n<p><!--End mc_embed_signup--><\/p>\n<h2>Like this Article? Subscribe to our Newsletter!<\/h2>\n<p>If you liked this articled, and you want instant updates whenever we put out new content, including exclusive subscriber articles and videos, <a title=\"Newsletter Sign-up\" href=\"http:\/\/www.powerliftingtowin.com\/newsletter\">sign up to our Newsletter<\/a>!<\/p>\n<h2>Questions? Comments?<\/h2>\n<p>For all business and personal coaching services related inqueries, please contact me:<br \/>\n[contact-form-7 id=”3245″ title=”Contact form 1″]<\/p>\n<h2>Did You Enjoy The ProgrammingToWin Series?<\/h2>\n<p>If so, you’ll absolutely love our eBook <a title=\"Get ProgrammingToWin\" href=\"http:\/\/www.powerliftingtowin.com\/programmingtowin\/\">ProgrammingToWin<\/a>! The book contains over 100 pages of content, discusses each scientific principle of programming in-depth, provides six different full programs for novice and intermediate lifters, contains a spreadsheet that calculates the workouts for you, and, best of all, the book is available for as low as… $0.00! <a title=\"Get ProgrammingToWin\" href=\"http:\/\/www.powerliftingtowin.com\/programmingtowin\/\">Get your copy now<\/a>!<\/p>\n<h2>Table of Contents<\/h2>\n<p><a href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-programming\/\">Powerlifting Programs I: Scientific Principles of Powerlifting Programming<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-training-variables\">Powerlifting Programs II: Critical Training Variables<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-training-organization\">Powerlifting Programs III: Training Organization<\/a><br \/>\n<a title=\"Starting Strength Review\" href=\"http:\/\/www.powerliftingtowin.com\/starting-strength\">Powerlifting Programs IV: Starting Strength<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/stronglifts-5x5\">Powerlifting Programs V: StrongLifts 5×5<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/jason-blaha-5x5-novice-routine\">Powerlifting Programs VI: Jason Blaha’s 5×5 Novice Routine<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/candito-linear-program\">Powerlifting Programs VII: Jonnie Candito’s Linear Program<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/sheiko-novice-routine\">Powerlifting Programs VIII: Sheiko’s Novice Routine<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/greyskull-LP\">Powerlifting Programs IX: GreySkull Linear Progression<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/powerlifting-novice-program\">Powerlifting Programs X: The PowerliftingToWin Novice Program<\/a><br \/>\n<a title=\"Madcow's 5x5 Review\" href=\"http:\/\/www.powerliftingtowin.com\/madcows-5x5\">Powerlifting Programs XI: Madcow’s 5×5<\/a><br \/>\n<a title=\"Texas Method Review\" href=\"http:\/\/www.powerliftingtowin.com\/texas-method\">Powerlifting Programs XII: The Texas Method<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/beyond-531\">Powerlifting Programs XIII: 5\/3\/1 and Beyond 5\/3\/1<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/the-cube-method\">Powerlifting Programs XIV: The Cube Method<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/the-juggernaut-method\">Powerlifting Programs XV: The Juggernaut Method<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/westside\">Powerlifting Programs XVI: Westside Barbell Method<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/sheiko\">Powerlifting Programs XVII: Sheiko Routines<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/smolov\">Powerlifting Programs XVIII: Smolov and Smolov Junior<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/base-building\">Powerlifting Programs XIX: Paul Carter’s Base Building<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/lilliebridge-method\">Powerlifting Programs XX: The Lilliebridge Method<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/candito-6-week-strength-program\">Powerlifting Programs XXI: Jonnie Candito’s 6 Week Strength Program<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/the-bulgarian-method-for-powerlifting\">Powerlifting Programs XXII: The Bulgarian Method for Powerlifting<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/10-20-life\">Powerlifting Programs XXIII: Brian Carroll’s 10\/20\/Life<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/destroy-the-opposition\">Powerlifting Programs XXIV: Destroy the Opposition by Jamie Lewis<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/coan-philippi-deadlift-routine\">Powerlifting Programs XXV: The Coan\/Philippi Deadlift Routine<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/korte-3x3\">Powerlifting Programs XXVI: Korte’s 3×3<\/a><br \/>\n<a href=\"http:\/\/www.powerliftingtowin.com\/rts-generalized-intermediate-program\">Powerlifting Programs XXVII: RTS Generalized Intermediate Program<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This program\/book is now out of date and no longer available. For the most current edition of the PowerliftingToWin Novice Program, please see ProgrammingToWin. Click here to receive your free copies of the PowerliftingToWin Novice Program eBook and Workout Calculator Spreadsheet! Click here for the KG version of the spreadsheet! The Best Powerlifting Routine for\u2026 <span class=\"read-more\"><a href=\"https:\/\/www.powerliftingtowin.com\/powerlifting-novice-program\/\">Read More »<\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":1619,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[420,174,195],"tags":[262,247,5,153,263,248],"class_list":["post-1616","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all","category-programming","category-programs","tag-beginner","tag-novice","tag-powerlifting","tag-powerliftingtowin","tag-program","tag-routine"],"_links":{"self":[{"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/posts\/1616","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/comments?post=1616"}],"version-history":[{"count":5,"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/posts\/1616\/revisions"}],"predecessor-version":[{"id":3559,"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/posts\/1616\/revisions\/3559"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/media\/1619"}],"wp:attachment":[{"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/media?parent=1616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/categories?post=1616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.powerliftingtowin.com\/wp-json\/wp\/v2\/tags?post=1616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}