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

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

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

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

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

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?

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.

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.

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.

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.

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.

Good stuff man

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.

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

At least wer'e clear! :D

^^^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.

There is no loading or deloading. It's conjugate. Perhaps every 8 weeks or so.

You're powerlifting, not bodybuilding. It's the same volume throughout because NOTHING supplemental is to failure.

No deloading.

See above.

You should be on any given ME for 2 weeks tops.

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.

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! :D

please edit that. i dont want it to become a bb.net catchphrase :p

WS4BB it is then! :D

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 :p

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?

I missed two workouts when I went home, so it acted as a deload. I don't think I needed one though.

I knew it! :D I'll edit the 'anuj' thing later.

It's too late. It's been incorporated into my data banks. I MUST use the verb "to anuj" in a sentence :biglaugh: .

this is not fair :(







































:p

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

^^^^^^^^sweet

BTW, I just wanted to make sure that you know I'm referring to WS4BB :)

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.

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.

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?

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.

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

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.

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.