Go Back   Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Powerlifting

Giving it a go

Powerlifting discussion on Giving it a go, within the Bodybuilding Forum; Source: Meso Board Written by Matt Reynolds Max Effort Squat: 1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by ...


Reply
 
LinkBack Thread Tools Display Modes
Old 07-15-2006, 05:15 PM   #1
fz1
Rank: New Member
 
Join Date: Jun 2006
Posts: 41

Default 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.


__________________
fz1 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-15-2006, 05:23 PM   #2
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

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

Darkhorse's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-15-2006, 05:44 PM   #3
fz1
Rank: New Member
 
Join Date: Jun 2006
Posts: 41

Default

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
fz1 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-15-2006, 05:55 PM   #4
fz1
Rank: New Member
 
Join Date: Jun 2006
Posts: 41

Default

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.
fz1 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-15-2006, 06:40 PM   #5
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Quote:
How do you set up this program is it eod or can i do the max days back to back?
I wouldn't, no.

Quote:
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
Whatever it takes. Look at the "how to warmup sticky"..

Quote:
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
Yup.

Quote:
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
For a 5 RM, I would work up to it in sets of 5 reps..So it could look like:

225 x 5, 275 x 5, 315 x 5.....405 x 5

Quote:
How many accessory excerise should i pick i can you give some suggestions
Not a whole lot..It's not a bodybuilding program. Refer to my previous post for the example. Also look at the powerlifting exercise sticky again.

Quote:
Day 2 questions
Is it best to always start off with the flat bench press i dont really understand why you would something different.
In powerlifting, especially Westside, you rarely if ever use the flat bench, squat, or deadlift. You use a variation of the lift. This will enable you to train year around without burning out or adapting to the exercises. The premise of Westside is that if your "variation" lifts increase, you can be sure that your actual "big three" will increase along with it.

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:
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?
I'd do 3 x 10 for shoulders, biceps, and triceps. That's about it. Having a strong back increases your pressing and pulling power, and is one of the most important muscles! The more the merrier.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-15-2006, 11:55 PM   #6
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

and you say your not a nice guy 0311. That response had to take you atleast 20min. fz1, thank this man ...
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 07-16-2006, 05:01 PM   #7
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Cool

Quote:
Originally Posted by hrdgain81
and you say your not a nice guy 0311. That response had to take you atleast 20min. fz1, thank this man ...
LOL, well Hrdgain, the whole, "I'm not a nice guy" was really just me getting fed up and venting. Of course I'm usually one of the first people to try and help..Especially with anything powerlifting which is my new forte.

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....
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Powerlifting


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 04:44 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.