Beginner Powerlifting Program

[randomhero97]

0311,

Did you lift raw the whole time you ran this? Most of the guys I train with are kinda of anti-Westside but I wouldn't mind trying a cycle or two with it. This looks better than the traditional template as you use the actual lifts. Thanks.

[Darkhorse]

Always been raw.

[randomhero97]

Originally Posted by 0311

Always been raw.

How many lifts did you rotate? I am think of trying something like this for the ME lifts:

Week 1 - 3rep max
Week 2 - 2rep max
Week 3 - 1rep max
Week 4 - rotate

I'm thinking of rotating 3 lifts for the ME days and for supplemental rotating every 6 weeks. Did you ever rotate in a deadlift variation for ME work?

[_Wolf_]

you should read through some of his journal: http://www.bodybuilding.net/personal...head-3124.html

also, when you say 3,2,1 RM do you mean you plan on hitting an existing 3RM or set a new 3RM PR?

because, lets say you want to hit new PRs for 3,2,1 RMs ok?

so..

Exercise: Deadlifts
Week 1 = 405 lbs x 3 reps (3RM PR)
Week 2 = 410 lbs x 2 reps (2RM PR)
Week 3 = 425 lbs x 1 rep (1RM PR)

do you think those are PRs? nope. they arent. only week 1 was a PR. if you do 405x3, then 410x2 is a given. that is NOT a PR. in powerlifting the goal is to increase maximal strength.

therefore, it would be much more beneficial for you if you did something like this...

Week 1 = Heavy. Work upto something close to your 3-5RM
Week 2 = Medium. Do more quality volume with something larger than 90% of your 1RM
Week 3 = Hit a new PR
Week 4 = deload

then restart..

of course, all this depends on your training experience, strength levels, etc etc...but its good to give this some thought.

[randomhero97]

Originally Posted by _Wolf_

you should read through some of his journal: http://www.bodybuilding.net/personal...head-3124.html

also, when you say 3,2,1 RM do you mean you plan on hitting an existing 3RM or set a new 3RM PR?

because, lets say you want to hit new PRs for 3,2,1 RMs ok?

so..

Exercise: Deadlifts
Week 1 = 405 lbs x 3 reps (3RM PR)
Week 2 = 410 lbs x 2 reps (2RM PR)
Week 3 = 425 lbs x 1 rep (1RM PR)

do you think those are PRs? nope. they arent. only week 1 was a PR. if you do 405x3, then 410x2 is a given. that is NOT a PR. in powerlifting the goal is to increase maximal strength.

therefore, it would be much more beneficial for you if you did something like this...

Week 1 = Heavy. Work upto something close to your 3-5RM
Week 2 = Medium. Do more quality volume with something larger than 90% of your 1RM
Week 3 = Hit a new PR
Week 4 = deload

then restart..

of course, all this depends on your training experience, strength levels, etc etc...but its good to give this some thought.

Thanks. I've got between an 1100-1200 total right now so I got a pretty decent strength base. I usually train 3 weeks volume then 3 weeks intensity so I guess it's kinda of dual factor type training. I probably could just hit singles every week and rotate weekly.

[_Wolf_]

Originally Posted by randomhero97

Thanks. I've got between an 1100-1200 total right now so I got a pretty decent strength base. I usually train 3 weeks volume then 3 weeks intensity so I guess it's kinda of dual factor type training. I probably could just hit singles every week and rotate weekly.

thats awesome....1100-1200 is great good luck

[widdoes2504]

1100-1200 is definitely a good base with which to work. Good luck on meeting your goals.

[randomhero97]

Originally Posted by widdoes2504

1100-1200 is definitely a good base with which to work. Good luck on meeting your goals.

Thanks. I know 1100-1200 is a big gap but I haven't tested maxes in a while so I would say it's probably closer to 1100. I have been competing in the USAPL for the last year and a half so I kind of base my total a little higher than my last meet.

[Darkhorse]

Originally Posted by randomhero97

How many lifts did you rotate? I am think of trying something like this for the ME lifts:

Week 1 - 3rep max
Week 2 - 2rep max
Week 3 - 1rep max
Week 4 - rotate

I'm thinking of rotating 3 lifts for the ME days and for supplemental rotating every 6 weeks. Did you ever rotate in a deadlift variation for ME work?

I'm doing a westside program now while on a calorie deficit having a lot of success keeping 3 x 3 w/ 2 sets > 90% for three weeks before rotating everything around. But I'm not gunning for new rep maxes either.

You'd probably be in good shape if you just keep it to 1-2 weeks before rotating. I wouldn't bother with doing a 3,2,1. Just do some heavy triples, then the following week singles (getting three heavy ones in there), then rotating out.

I have a lot more knowledge and experience now compared to back when I was getting my feet wet just starting to comprehend powerlifting. Everything depends on YOU. I personally try to pair exercises together for an effective workout vs. just switching out ME's and keeping everything else the exact same. For example, one ME day I'd do some decline barbell presses followed by some paused closegrip work for 6-8 reps. Another day I like doing some close grip bench work as my ME, then follow that up with some 3 board presses since I want to overload my triceps some more with limited ROM.

I'm thinking of rotating 3 lifts for the ME days and for supplemental rotating every 6 weeks.

Three lifts are fine as long as they're strengthening your weakpoints. Don't just pick random exercises without some thought put into it. As I've previously mentioned, rotating supplementals is up to you. I prefer rotating them much more frequently; maybe every 2-3 weeks for main supplementals like board pressing, JM presses, box squats, goodmornings, dimels, ect. More accessory orientated stuff like pullthroughs, db swings, banded work, ect I usually keep a lot longer.

Did you ever rotate in a deadlift variation for ME work?

I absolutely did. Rack deads every once in a great while, but conventional, platform, ect should definately be put in. Usually on the weeks I'm not doing a deadlifting variation as the ME, I like doing my DE supplemental exercise with SLDL's for a few heavy sets of 8 or so reps.. Of course that's only if I'm not doing speed deads on that day following speed squats.

[randomhero97]

Originally Posted by 0311

I'm doing a westside program now while on a calorie deficit having a lot of success keeping 3 x 3 w/ 2 sets > 90% for three weeks before rotating everything around. But I'm not gunning for new rep maxes either.

You'd probably be in good shape if you just keep it to 1-2 weeks before rotating. I wouldn't bother with doing a 3,2,1. Just do some heavy triples, then the following week singles (getting three heavy ones in there), then rotating out.

I have a lot more knowledge and experience now compared to back when I was getting my feet wet just starting to comprehend powerlifting. Everything depends on YOU. I personally try to pair exercises together for an effective workout vs. just switching out ME's and keeping everything else the exact same. For example, one ME day I'd do some decline barbell presses followed by some paused closegrip work for 6-8 reps. Another day I like doing some close grip bench work as my ME, then follow that up with some 3 board presses since I want to overload my triceps some more with limited ROM.



Three lifts are fine as long as they're strengthening your weakpoints. Don't just pick random exercises without some thought put into it. As I've previously mentioned, rotating supplementals is up to you. I prefer rotating them much more frequently; maybe every 2-3 weeks for main supplementals like board pressing, JM presses, box squats, goodmornings, dimels, ect. More accessory orientated stuff like pullthroughs, db swings, banded work, ect I usually keep a lot longer.



I absolutely did. Rack deads every once in a great while, but conventional, platform, ect should definately be put in. Usually on the weeks I'm not doing a deadlifting variation as the ME, I like doing my DE supplemental exercise with SLDL's for a few heavy sets of 8 or so reps.. Of course that's only if I'm not doing speed deads on that day following speed squats.

Thanks for the detailed reply. For bench I seem to have an awesome lockout so I really don't do any lockout work such as pin presses or 4-5 boards. My weakpoint seems to be off the chest up to 4." Actual comp. grip bench is what I'm trying to focus on and then floor presses or 3bd presses for heavy tricep work. I want to keep it as simple as possible.