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Darkhorse 07-12-2006 05:19 AM

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

Darkhorse 07-12-2006 05:52 AM

Quote:

Originally Posted by 0311
Max Effort Squat:

1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%)

Different variations to choose from listed below. Just looking at it, I would choose between a variation of GM or Squat for my first exercise since the second one is some sort of PULL.

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:

Originally Posted by 0311
Max Effort Bench:

1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%)

Bench Variations-

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

Darkhorse 07-26-2006 06:47 PM

Here's my interpretation of a two week ME Squat/Deadlift.

Quote:

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 Squat: WEEK ONE

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

fz1 08-02-2006 03:34 PM

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?

Darkhorse 08-02-2006 04:46 PM

Quote:

Originally Posted by fz1
0311 thanks for the posts is it possible to see how you would set up your me bench day for the first 2 weeks.

Quote:

Originally Posted by 0311
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

Well, going off of the Beginner template above, I'd recommend doing something similiar to this:

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:

Originally Posted by Fz1
week 3 for the me squat day would you go back to workout 1 you posted.

No. This is the conjugate method. Beginners especially should only rotate ME lifts every 2 weeks (no more than 3). Once you're advanced and pushing a lot of weight, then you're looking at rotating exercises weekly, and shooting for 5 lb PR's. So for week 3, you'd find a different exercise.

Quote:

Originally Posted by Fz1
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?

This is a Beginners Template (and an effective one at that). This in most cases means that the lifts are NEW to that individual. So instead of fucking up going for a 1 RM and probably injuring yourself, lifting with the goal of a 5 RM will get your feet wet while at the same time keeping it heavy and learning good technique.

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:

Originally Posted by Fz1
How long do you like to stick with excerises (4 weeks) then change?

As previously stated, new exercises for ME should be 2-3 weeks, then rotated. Once you've become advanced enough to hit new 1 RM's for every exercise and you're comfortable, then they should get rotated weekly. Deadlifts I always prefer 2 weeks (5 RM, 1 RM, change) each time beating my old PR from a few weeks back. Supplemental lifts such as arms doesn't really matter. You could change them as well weekly if you're bored, or every 3-4 weeks.

Darkhorse 08-02-2006 05:16 PM

Quote:

Originally Posted by 0311
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.

One more important thing to note. I suggest you make a spreadsheet or keep a very detailed log book. Always keep a very precise record of everything you do whether it's a 5 RM or 1 RM. This ensures you know what you previously did 'x' amount of weeks ago so you can beat it. Occasionally, you could try and beat your old 5 RM's as well. Progression can only be attained from an accurate log book. Hypothetically, it could be upwards of 6 weeks in between some lifts, and it would be difficult to remember.

verbatimreturned 08-02-2006 07:27 PM

Good stuff man

_Wolf_ 10-05-2006 03:02 PM

this thread is awesome....i say sticky...

oh, and i know im gonna do this in january.

EricT 10-05-2006 03:23 PM

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.

_Wolf_ 10-05-2006 03:36 PM

^^^ur right. i love the complications. :p


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