Giving it a go
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 Heres a program that 0311 posted about a week ago that im going to start and give powerlifting a try. A little back round on me is im 26 years old 6 ft right now im sitting at 175 pounds at about 5 to 7% body fat, yes im very lean. I dieted down from 190 over the last 3 months. My highest weight was over 200 pounds about 213 i was heavy and very strong benching 315 for 4 reps. Past training ive done is the normol high volume when i started and i got good results and i was lifting like that up till about 2 years ago and have been confused really ever since. Ive tried a bunch of different programs in that time frams from dc, to hit, to some other. I never really gave them enough time and training solo its hard to get the full benfits out of dc training. I want to be on a program that produces. Some goals i have at this time are of course to get bigger and add some more mass, i look at powerlifters and they are thick and massive guys i dont dig the big bellys but im sure that can be avoided. I dieted down so i can add lbm mass again and start building. Ive switched to a lean mass diet just about 2 weeks ago and all the food is great. Cant wait to get this started ive been messing around in the gym the last few workouts and i rack dealifted today i got a max of 425, i had a max bench of 300 i just need a max squat and ill do that this next week, i dont think thats to bad at 175 pounds. __________________ |
If you can, post the program you are going to do from the outline above according to your weaknesses and likes/dislikes...
For example: Max Effort Squat: 1) Max Effort Movement: Low Box Squats: Working up to a 3 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 |
A couple questions i have about this program are
How do you set up this program is it eod or can i do the max days back to back? Day1 max effort questions My first excerise will be a squat Variations lets just say front squats How many sets should i do to work up to my max of is it as many as i feel i need I do i max set of 3 reps followed by rep work at 2 sets of at 80% so if a squat 300 ill do rep work with 240 My supplement work would be rack deads for 1 max set of 5 reps Im sure ill build up to the max with as many sets as need to hit the max How many accessory excerise should i pick i can you give some suggestions Day 2 questions Is it best to always start off with the flat bench press i dont really understand why you would something different. I understand the tricep part i work up to my max Accessorie work on this day how many sets and rep range would you suggest. I see there is alot of back work on this program is it better to do it all on one day of should it be trained more often? Ill stop here for now Thanks 0311 for your hlp |
Max bench day
Max Effort Movement flat bench press Supplemental: Triceps (Board/Floor Presses, 1-3rm) Accessories: 3 sets of 10 nothing to failure shoulders push press bent over rows overhead tri ect ez curl bar Im starting to understand everything else the more i look at it, does this program always stay the same, and is there a point of deloading from time to time. My main focus is getting stronger i can see already this is going to be very different from the bodybuilding training. Should be fun something different Im taking tomorrow off and ill start monday with max effort squat day. Im going to look over this more over the weekend and post up some questions. |
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225 x 5, 275 x 5, 315 x 5.....405 x 5 Quote:
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Again, don't use one of the actual lifts..I posted all the variations to choose from in the "beginners powerlifting program". If you really feel a need to use them, then I'd refer you to something like single factor 5x5 or something... Quote:
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and you say your not a nice guy 0311. That response had to take you atleast 20min. fz1, thank this man ...
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But to anyone brand new with a post count of zero pm'ing me for advice, yep, I'm definately NOT a very nice person.... |
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