posted Thu, 04/18/2013 - 16:16
1955
Need serious help with a powerlifting routine
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So I am looking to switch over from body building type training to powerlifting but I am having trouble coming up with a program. So far I have lift heavy eod so workout Monday Wednesday Friday with main lifts being squats bench deads and doing around 8 sets of 3 or 10 sets of 2 with real heavy weight. Where I really need help is what accessory excercises to use and what reps/sets to keep the accessory work in? I would appreciate anybody who has experience with powerlifting helping me out. Thanks
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Here's a link to the 5/3/1 program explaining it:
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-...
Look up Jim wendler's 5/3/1 strength program. He gives examples of involves either pure strength training ancillary exercises or mixing in bodybuilding too. His program also includes scheduled de loading phases which I cannot emphasize enough the importance of. Most ppl training heavy months on end and end up getting weaker because their CNS is shot
BigBmajI did 5 X 5 and got super strong. I know it seems a little high for reps but that's what worked for me. Typically I'd try a real heavy single or double per exercise once a week to determine progress.
Monday - Squats, Bench, Shoulder Press. 5 X 5
Wednesday - Deads, Pull-ups, Rows 5 X 5
Friday - Same as Monday
The following Monday - Deads, Pull-ups, Rows.
I liked it quite a bit, and my core completely changed. I got much stronger.
Heard really good things about Westside's protocol.
AnonI'm doing a type of 5x5 workout now and getting stronger. I do 5x5 for the main movements, bench,squat,deadlift but then after that I move on to the bodybuilding excercises and do 3-4 sets of 8-15 reps to help burn some fat. I'm going to do this for a few more weeks and hopefully lean up then switch over to full powerlifting style routine
Look up Westside barbell. Really interesting, and start watching icecreamfitness on youtube.
In my opinion the most important accessories would be for bench: face pulls, rows, shoulder press, close grip bench; Squat: glute ham raises, good mornings; and for deads: glute ham raises, good mornings.
And of course partials of the big three.
Just looking over this post now, but have you looked into the Wendler 5/3/1 program? I had great results from it, I tweaked it to meet my standards and can send my copy through PM if you want
Have you looked at the titan training program?
AnonNope never heard of it. Been doin a lot of research and basically I'm going to start off with a heavy day for bench heavy day for squat then the next days focus more on speed. Also throw some high rep accessory work in on these days as well. I hve a lot to learn lol
I have been getting great results on the Texas method by Rippetoe
http://www.t-nation.com/free_online_article/most_recent/the_texas_method
Worth a look if you need some programming ideas
AnonDo you throw in accessory excercises on these days as well?
I got into lifting with power lifting. FR sent
Fr sent bro.