You know what you have to learn to love if you want to really succeed, Anuj? Subtraction. You subtract the numbers from one exercise at one point from the numbers at a later point and you LOVE the number that results :) .

How you feel about an excercise while you're doing it is all fine and well; how you feel after doing it has not much relevance at all compared to that number. Puking is not anabolic.

LMMFAO!!

*bump

i know this is an old thread, but it has some awesome info so i figured some of the people who are looking for powerlifting programs might want to look at this.

been doing this well basically this for a month now after reading this and been going great. my deadlift has finally surpassed my bench...ha ha it's about time. got to offset those years in high school when all that was worked was chest and bi's ha ha

^^^^I'm glad you got your deadlifts up. Good for ya.

I think, however, that this idea of a beginning pw program creates some confusion. If one is a beginner lifter, than he/she doesn't need a "powerlifting" program, beginning or otherwise. The idea of beginners doing 1 to 3 rep maximums in itself is really a no-no. Most strength adaptations in the beginning are non-specific. You dont need complicated specialized routines. If I had come up with this I would have called it a "introductory pw routine" or something like that.

Not that I am saying that you should stop doing something that is working for you although when I hear something like bench being higher than deads there is no way I would have recommended something like this. All a person who has neglected deads really needs to do to quickly get them past bench is to simply do deads once a week at any moderate rep range and not too much volume at first.

Basically, this is not a "beginner" program. Just asking a beginner to choose between all the different "accessories" is enough for me to call foul on that score. I don't think that the powerlifting forum in itself is something that beginners need to concern themselves with. Everything in here is more "advanced" techniques.

i understand, i have been working out consistently for at least a year and a half doing the normal split every one starts out with chest and tri's then the next day back and bi's. but in the last four months have been doing powerlifting routines my bench is up to 315 deads are at 325. i don't consider myself a beginner just some one who has a lot to gain incorporating powerlifting into the way i work out.

I understand. The term as I was using it doesn't really have much to do with how long you've been working out but more the training level. In other words, someone who can bench significantly more than they can dead would benefit from a simpler straightforward program...for many many reasons. If it works for you then good, I was more speaking to those in similar situations who may think this is necessary.

so would there be a different outline i should be following? probably just focus more on my weak points would be the answer to that

Well I don't wan't you to think I'm saying what you are doing is "no good" or a waste of time. But on the other hand, going, by what you are saying about deads, for instance, I'd have to wonder whether there was a "weak point" to focus on. Unless you mean weak point in regards to weak exercises rather than specific things holding you back in said exercise. Which is really part of my point.

When you are new to really dedicating yourself to something like deads, or squats, or whatever else, if you take the time to really nail down technique and make sure you maintain that technique as you progress (not letting bad habits creep in and cement themselves) then for a while all you need is that.

Now if you had a pre-existing problem like a big postural imbalance or you were very quad dominant as is typical then a qualified trainer would be able to point you to exercises to get the right muscles up and running so that you could perform things like deadlifts safely and get the most out of them. But most beginners are not going to be aware of any of these problems and certainly not how to choose from a list of accessories even if they do need them...which they most likely don't.

You spend all that time doing more complex things like this, adding in more advanced techniques and targeted exercises when you could probably progress more quickly and efficiently by just doing that exercise you neglected but doing it in a reasonable way. Because all the extra stuff...most are going to have a really hard time telling what helped them and what didn't simply because they haven't really had time to discover any weak points that need addressing. It's the same thing with all the squat variations or accessories.

Don't get me wrong..this is a fairly straigthforward and simple thing. I have know way of knowing what you need or don't need. But if, like you said, you spent a lot of time doing just chest then you probably could benefit from a simple program focusing on the big three and adding in other things as needed or appropriate. Perhaps focusing on overhead press along with squat and deads for while and just doing enough bench for maintenance.

i see what you mean and funny thing is i have been going hard on strict over head press with no leg drive. as far as form when i started getting serious about strength and not just working out to look better i had a partner so we could watch and critique each others form but the last few months our dedication has proven to be on different levels so i have just been trying to watch my own form :lame:. but all in all thanks for the info and i understand about the right supporting movements.