Novice/intermediate powerlifting routine
Ok so I recently decided I want to lift more of a powerlifting routine than bodybuilding. So went to eroids and asked for advice a member had recommended me stronglifts 5x5. The routine was basically broken down to 2 weeks
Wk 1
Mon squat 5x5 ,bench press 5x5, barbell row 5x5
Wed squat 5x5, oh press 5x5, deadlift 1x5
Friday squat 5x5, bench 5x5, rows 5x5
Wk 2
Mon Squat 5x5 ,oh press 5x5, deadlift 1x5
Wed squat 5x5, bench 5x5, rows
Friday squat 5x5, oh press 5x5, deadlift 1x5
Each week you would alternate now this is a 12wk program. Now this is a decent program and I'm not here to knock this program. But seeing that the creator of this programs pr's where 419 squat and 495 deadlift with no powerlifting experience or coaching how far could I really get on this program. And there where no set days for pr's or anything to work toward, just add 5lbs to every workout. So I began to do research and found a couple of programs that stood out to me. The Louie Simmons west side barbell method was nice alittle advanced for me, ed coan has a nice method as well but again alittle to advance for me. Then I found the Texas method and it stood out to me. It's a intermediate program that's really basic.
Monday
volume workout
1)Squat-170x10,170x5, 245x3,280x2 warm up
Now it's 5x5 of 90% 5rm For the rest of squats
2)Bench-120x10,120x5,175x3,200x2
Now it's 5x5 of 90% 5rm for the rest of bench
3) Deadlifts 165x10,165x5,240x3,275x2
Now it's 1x5 90% 5rm for the rest of deads.
Now for accessories I did close grip bench, skull crushers,weighted sit ups.
Now this is a sample of the workout for me to post the whole thing would take forever. But it's a mon,wed,fri routine with Friday being your PR day and that sets the bar up for next Monday's volume workout as the program continues you should see your numbers increase to a point to where you need to modify your routine cause your strength has hit a plateau. You can also take this routine straight to a meet with some basic modifications. I've downloaded the Texas method app and it's really good. The Routine seems alittle bit different than what the creator designed but same lifts. Please remember this is for a novice/intermediate powerlifter not an experience one, I'm sure there's flaws with this program. And Sorry for cutting this post short Im beat from the first night of Texas ass pounding lol. If any body has any recommended accessories I can do that will help I'm all ears. Thanks guys.
https://www.lift.net/workout-routines/texas-method/ This is the site for the Texas method since I've skipped over some steps.
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NattyMee5x5 with 1,5x a week bench a week for powerlifting?
Why would you have the same volume & intensity on OHP and bench if you are going for powerlifting?
Texas method is not a powerlifting program, it is more a general strength program by Mark Rippetoe and is supposed to be run by intermediate lifters who do not make gains on SS(starting strength).
Sure you will make gains to an extend, but it has so much that is not useful for a powerlifter in my opinion.
Try candito 6-week strength program(maybe up the bench volume, do 1-2 set more of the top set each training)
it seems as if you are a novice at english as well lol. Not sure what you’ re 1rep max is but if you are looking to get stronger you can’ t just copy a cookie‒cutter powerlifting program. Seems like a pretty ideal program except the fact that you should base it around percentages of your 1rp max not just what the program offers for everyone. Not exactly sure if i completely understand the entire program, the way you worded it just threw me off. either way i would definitely increase your percentages each week, work up to doubles and triples, and maxout atleast every 2 weeks for each lift. as a beginner you can start out maxing pretty frequently but as you get stronger and work up to heavy ass lifts then you will probably need more time between each PR..... this is just my recommendation man...... maybe some other fellas with powerlifting knowledge will chime in
http://www.powerliftingtowin.com/texas-method/
https://www.lift.net/workout-routines/texas-method/
I really don't feel like explaining the whole method so here are some sites cause your confused about the whole Texas method..also can' t and you' re shouldn't have a space..