Go Back   Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Powerlifting

Beginner Powerlifting Program

Powerlifting discussion on Beginner Powerlifting Program, within the Bodybuilding Forum; At least wer'e clear!...


Reply
 
LinkBack Thread Tools Display Modes
Old 10-05-2006, 03:38 PM   #11
EricT
Rank: Heavyweight
Experience: 7-10 Years
 
EricT's Avatar
 
Join Date: Jul 2005
Posts: 6,314
Country:

Gender:
Default

At least wer'e clear!
EricT is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-05-2006, 04:54 PM   #12
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

^^^true

but now ill tell u why i love the looks of this program and why i would do it over SF 5x5

if i was to attempt this program id make a few changes.

one: i would have 3 weeks of "loading" where i set new PRs - wether its a 5RM or a 3RM or whatever. basic purpose is to hit ANY PRs and virtually set a new 1RM without actually going under the bar for a 1RM because i am not that advanced enough. i probably am but unless i am 110% confident i wont.

two: i would have a low number of supplemental exercises in the first week. as the weeks progress (till week 3) i will add 1 set to each exercise

three: week 4 will be a deload week. to ensure i deserve this i will put my 110% out there to set adequate PRs on the chosen ME lifts

four: for the deload week i will do what is there in the DFHT protocol. i dont remember it properly but i think it is slashing the volume in half with the same load for accessory lifts and the load for the me will be the same as in week 1.

five: this is the first "cycle"

six: next cycle i will change all my me lift variations unless i am positively sure i can do more in the next 4 weeks. if i have done justice in the first 4 weeks i should not have the need to repeat any me lift.

seven: slowly i will run through all the possible me lifts 0311 has written and by the time i cycle back to my first lift in cycle 1 i will be a LOT stronger + bigger. but knowing me i wont be able to stay awak from the squat for long so i will have only a handful of Me lifts which i will cycle on and on and on and on.

thats why i like this program over 5x5. i can even choose to go to failure on certain lifts if i want to. the flexibility is the beauty of the program and the ability to customize it over 5x5.

_Wolf_'s Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-05-2006, 11:06 PM   #13
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Quote:
one: i would have 3 weeks of "loading" where i set new PRs - wether its a 5RM or a 3RM or whatever. basic purpose is to hit ANY PRs and virtually set a new 1RM without actually going under the bar for a 1RM because i am not that advanced enough. i probably am but unless i am 110% confident i wont.
There is no loading or deloading. It's conjugate. Perhaps every 8 weeks or so.

Quote:
two: i would have a low number of supplemental exercises in the first week. as the weeks progress (till week 3) i will add 1 set to each exercise
You're powerlifting, not bodybuilding. It's the same volume throughout because NOTHING supplemental is to failure.

Quote:
three: week 4 will be a deload week. to ensure i deserve this i will put my 110% out there to set adequate PRs on the chosen ME lifts
No deloading.

Quote:
four: for the deload week i will do what is there in the DFHT protocol. i dont remember it properly but i think it is slashing the volume in half with the same load for accessory lifts and the load for the me will be the same as in week 1.
See above.

Quote:
six: next cycle i will change all my me lift variations unless i am positively sure i can do more in the next 4 weeks. if i have done justice in the first 4 weeks i should not have the need to repeat any me lift.
You should be on any given ME for 2 weeks tops.

Quote:
five: this is the first "cycle"
I would hesitate to recommend this to you because you're trying way to hard to apply loading/deloading/bodybuilder-specific shit in a powerlifting workout.

You'd be much better served with WS4BB. You can monkey-fuck that program to death and it won't be as bad.

Quote:
thats why i like this program over 5x5. i can even choose to go to failure on certain lifts if i want to. the flexibility is the beauty of the program and the ability to customize it over 5x5.
You don't need any flexability IMO. I can see where you're trying to take this modified conjugate system. Do WS4BB because you're going to overanalyze this program to death. Shit, I haven't deloaded and I'm on week 17 still blasting with the program I'm running.

I can already envision you sprinkling in some rest/pausing, widowmakers, unneccessary deloads, dumbbell flyes, ect. You KNOW you want to! We all do!

Last edited by Darkhorse; 10-07-2006 at 05:56 AM..

Darkhorse's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-05-2006, 11:13 PM   #14
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

Quote:
Originally Posted by 0311
You can 'Anuj' that program to death and it won't be as bad.
please edit that. i dont want it to become a bb.net catchphrase

Quote:
Originally Posted by 0311
I can see where you're trying to take this modified conjugate system. Do WS4BB because you're going to overanalyze this program to death.
WS4BB it is then!

Quote:
Originally Posted by 0311
I can already envision you sprinkling in some rest/pausing, widowmakers, unneccessary deloads, dumbbell flyes, ect. You KNOW you want to! We all do!
you're damn right i want to!! no widowmakers? i LOVE that exercise. the feeling of wanting to throw up is nauseating and IMHO the one feeling which identifies a good workout from a shitty one

Quote:
Originally Posted by 0311
You'd be much better served with WS4BB.
then so be it

time for me to start working on that! ;)

peace

Anuj

ps: i get the point. i thought its similar to westside coz u mentioned u tweaked it. and i thought u took 1 week of dealoading. no?
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-06-2006, 09:48 AM   #15
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Quote:
and i thought u took 1 week of dealoading. no?
I missed two workouts when I went home, so it acted as a deload. I don't think I needed one though.

Quote:
you're damn right i want to!! no widowmakers? i LOVE that exercise.
I knew it! I'll edit the 'anuj' thing later.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-06-2006, 10:10 AM   #16
EricT
Rank: Heavyweight
Experience: 7-10 Years
 
EricT's Avatar
 
Join Date: Jul 2005
Posts: 6,314
Country:

Gender:
Default

It's too late. It's been incorporated into my data banks. I MUST use the verb "to anuj" in a sentence .
EricT is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-06-2006, 10:11 AM   #17
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

this is not fair :(







































_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-07-2006, 06:07 AM   #18
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Quote:
Originally Posted by Anuj
you're damn right i want to!! no widowmakers? i LOVE that exercise.
You're more than welcome to insert your widowmakers in the RE day.

Day 7 - RE Day - lower
RE squat - 1 x 10, 1 x 20
RE GM/pull - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-07-2006, 07:38 AM   #19
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

^^^^^^^^sweet
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-07-2006, 07:47 AM   #20
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Quote:
Originally Posted by Sentinel View Post
^^^^^^^^sweet
BTW, I just wanted to make sure that you know I'm referring to WS4BB
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Powerlifting


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 06:50 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.