Beginner Powerlifting Program
Beginner Powerlifting Program (My Westside Tweak) Source: Meso Board Written by Matt Reynolds Max Effort Squat: 1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%) 2) Supplemental: Some sort of pull (deadlifts, straight leg deadlifts, Romanian deadlifts, rack pulls, 1-5rm) 3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each) • Glute Ham Raises • Pullthroughs • Hyperextensions • Reverse Hypers • Lat Pulldowns • Hip Abductions • Abs/Obs 4) Sled Dragging Max Effort Bench: 1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%) 2) Supplemental: Triceps (Board/Floor Presses, 1-3rm) 3) Accessories: (shoulders, lats, triceps, biceps) • Overhead Work • Barbell Rows • Dumbell Tricep Extensions • Biceps Speed Squat Day: 1) Speed Box Squats: 12 sets of 2 reps with 60% best box squat. Very fast and good form. – at the end work up some if you feel good. – 60 sec rest between sets 2) Supplemental:Goodmornings: 5rm 3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each) • Glute Ham Raises • Pullthroughs • Hyperextensions • Reverse Hypers • Lat Pulldowns • Hip Abductions • Abs/Obs 4) Sled Dragging Speed Bench Day: 1) Speed Bench: 9 sets of 3 reps with 60% best bench press. Very fast and good form – 60 sec rest between sets 2) Supplemental: Close grip bench for a 5rm 3) Accessories: (medial delts, lats, triceps, biceps) • Pull-ups or Lat Pulldowns • Dumbell Tricep Extensions • Rear & Medial Delts: Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Face Pulls – (pick 1-2 exercises for 4-6 sets total) • Biceps |
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Squat Variations- Good Mornings bent leg Good Mornings with a stiff leg Good Mornings suspended from Chains Good Mornings with bands Good Morning "Squats" Box Squats below parallel Box Squats above parallel Box Squats with bands Zercher Squats Front Squats Deadlift Variations- Conventional Deadlifts Stiff Legged Deadlifts Romanian Deadlifts Dimel Deadlifts Platform Deadlifts Plate Deadlifts Rack Pulls Quote:
1, 2, 3, 4 and 5 Board press (Use only 1-3 if RAW) Close Grip Bench Press Incline Bench Press CG Incline Bench Press Decline Bench Press CG Decline Bench Press Pause Presses Db Press (2 x 20, high repetition work, Hold with hands facing inboard) Wide Grip Bench (ring finger on rings) Floor Presses |
Here's my interpretation of a two week ME Squat/Deadlift.
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1) Max Effort Movement: Low Box Squats: Working up to a 3-5 RM, then 2 x 3 at 80% for rep work. Box should be 4" below parallel. 2) Supplemental: Platform Deadlifts: 2-3" platform, Sets of 5 working up to a 5 RM. 3) Accessory: Nothing to failure! • Lat Pulldowns: 3 x 10 • Pullthroughs: 3 x 10 • Hyperextensions: 2 x 10 • Abs/Obs: 3 x 10 HEAVY 4) Sled Dragging ----------------------------------------------------- Max Effort Squat: WEEK TWO 1) Max Effort Movement: Low Box Squats: Working up to a 1 RM, then 2 x 3 at 80% for rep work. Box should be 4" below parallel. 2) Supplemental: Platform Deadlifts: 2-3" platform, Work up to a 1 RM. 3) Accessory: Nothing to failure! • Lat Pulldowns: 3 x 10 • Pullthroughs: 3 x 10 • Hyperextensions: 2 x 10 • Abs/Obs: 3 x 10 HEAVY 4) Sled Dragging |
0311 thanks for the posts is it possible to see how you would set up your me bench day for the first 2 weeks.
week 3 for the me squat day would you go back to workout 1 you posted. I see how you changed things up from week 1 and 2. Is there any logic behind the changes. It looks like week 1 is working in the 3 to 5 rep range, then week 2 is working up to a 1 rep max? How long do you like to stick with excerises (4 weeks) then change? |
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1) Max Effort Movement: Floor Presses: 5rm, followed by rep work..(choose 4x6@65%, 3x5-6@70-75%, 4x3@80% – This uses Prilepin’s Chart as a guideline for the rep work) 2) Standing Military Press: 3 x 5-8 strict (no leg drive) [I know it calls for either board or floor presses here, but it's not manditory, especially since floor presses more than take care of your triceps as the ME] From here the rest is same as above. 3 x 10 per each exercise with the exception of maybe the JS Rows. * For the following week, do a 1 RM for floor presses and keep everything else the same. * Supplemental exercises can be rotated out every 2-3 weeks. Did you read the thread: Increasing RAW Bench. That's one way to do it, but it's fairly advanced in regards to technique and volume. Quote:
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I'm getting personally trained by Matt Reynolds (author of both articles) and that's what he has me doing. Prior to this, I've never done ANY of these exercises..Wide grip pause presses, board and floor pressing, ect. It's helped me develop tremendously going for a 5 RM for a new exercise, then the following week blasting past it for a 1 RM. IMO, never bite off more than you can chew, especially since there's no hurry. :) So, after you cycle through all the exercises with both a 5 RM and 1 RM, you can start to stay in the 1 RM trying to hit new PR's weekly with the rotating exercises. The only exercises I STILL use with a 5 RM is a deadlift variation albiet platform, stiff leg, conventional, romanian, plate, ect. Those are awesome in the 5 RM, especially when you beat your previous PR. I'll stick to those for 2 weeks (5 RM, 1 RM), then change. Quote:
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Good stuff man
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this thread is awesome....i say sticky...
oh, and i know im gonna do this in january. |
Anuj, any reason you're attracted to it besides it's complicated nature? I ask because if a simple 5x5 "is not for you" then I fail to see why this is other than the look of it on paper.
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^^^ur right. i love the complications. :p
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