New to powerlifting

yegy3 · 08-03-2009, 02:31 AM

So ive been body building but my bro has asked me for a workout program to increase his strength and im wondering how the routines would differ.

The only thing I can think of giving him would be a 5x5 push/pull split

so like:
Mon: 5x5 on military press, bench, close grip bench

tues: 5x5 on BB shrugs, bicep curls and BB rows

wed: off

thursday: legs - squats, deadlifts, lunges

friday: another push with 3 sets of 8-12 reps for each exercise

saturday: off

sunday: pull with 3 sets of 8-12 reps for each exercise

Iono something like that..would that work?

**MikeNYY420** · 08-03-2009, 12:09 PM

Nah bro, that has a lot of isolation and higher reps. Higher reps are good for a switch up but generally you want to keep them a bit lower(2-8). I've been doing 5/3/1 for strength training and it's great, all my lifts are up 20 or more lbs in 3 weeks!!! Being 16 helps too thoguh hahaha, I love it.

To do this program you need to know your 1RM and then use 90% of that. So if I bench 100lbs(I don't haha) then my 90% 1RM is 90lbs. Just some simple cross multiplying incase you don't know.

Here's the routine:
Monday:
Squats 65%, 75%, 85%(5,5, as many as you can.
Assistance exercise one(I use leg press)
Assistance exercise two(I use leg curls or SLDLs)

Tuesday:
Military press(same percents)
two assitance exercises, everyone want bigger arms so I do curls
And lying tricep extensions

Wednesday:
Off
Thursday:
Deadlifts(same percents)
2 assitance(I like pull ups and BB rows)

Friday:
Bench(Same percents)
2 assitance(I use DB bench and dips)

Saturday adn Sunday off

Next week is 70,80,90% of your 90% RM-3 reps, 3 reps and then as many reps as you can at 90%.
And week 3 is 75,85,95, 5 reps at 75, 3 at 85 and as many as you can at 95.

Then on week 4 deload, I'll give you percents for that too if you want to use this routine. You'll make gains I promise.

yegy3 · 08-03-2009, 05:14 PM

awesome mike! thats perfect thanks a lot...id love to the see the deload week percentages also if possible...now how do u cycle this into ur bodybuilding? or are u strictly powerlifting?

**MikeNYY420** · 08-03-2009, 05:17 PM

Np dude.

Honestly I grow no matter what. I lift for strength but I train arms and stuff because I like the extra stimulis for growth. But for the most part you get bodybuild with the powerlifting compounds. Bench squats and deadlift. You might want to include incline bench though. I haven't lost anything on my upper chest since not doing incline though. \K I'll get the Ebook up and get the deload percents up for you after I eat.

yegy3 · 08-03-2009, 10:54 PM

sorry i just need some clarification..at the top you said u do 5/3/1 reps. but then for like squats u said 5/5/as many as u can? and do u do that for all the exercises for the first week? (including two assistance exercises)

everything looks great ill tell my bro and i think im gunna try it in the near future

yegy3 · 08-03-2009, 10:55 PM

o and as far as diet? surplus of calories correct? like a clean bulk?

**MikeNYY420** · 08-03-2009, 11:42 PM

First week's 5,5, and then on the last set do atleast 5 and then just keep going till near failure(stop a rep short). You should be able to do 10-12 if you really push.

The next week's 3,3 and at least 3 and again as many as you can.

Then 5,3,1(as many as you can)

Then deload I should be able to send you the eBook, what's your email address?

The 5/3/1 reps are on the last week before the deload, the program's call 5/3/1 look it up if yhou want. The assitance exercises should be in the 10-15 rep range and never to failure. Always stop 2-3 reps before failure on assitance.

All I eat is fish, lean beef, brown rice veggies, fruits and oats for the most part. Very clean but you eat to eat a lot. Trust me it's extremely easy when you get used to it. I eat like that every single day and never cheat because I don't crave things cuz I'm too busy stuffing my face with chicken breast. And if I do eat ice cream, who gives a damn a little sugar and unsaturated fat's good for ya. Moderation.

bigjohn510 · 08-06-2009, 02:13 AM

sheiko routine is good and a westside program... a 5x5 is good for a beginner to get his core up

**MikeNYY420** · 08-06-2009, 11:06 AM

I send you the book in an email. Did it work?

yegy3 · 08-06-2009, 04:46 PM

no it didnt open. you think u can try sending it again?

bigjohn510 · 08-06-2009, 06:09 PM

what book

**MikeNYY420** · 08-06-2009, 06:22 PM

5/3/1 yeah I'll send it again hang on.

bigjohn510 · 08-07-2009, 02:41 AM

how much do you weigh bandit and are those lifts raw with no bench shirt and squat/dl suit

TXMoose41 · 10-06-2009, 03:23 PM

Do either of you know a website or resource to look into in the Dallas Texas area, for local power lifting comps? I am just starting out and obviously am not looking in the right places.

Cork · 10-07-2009, 10:22 AM

Would this help you out? I just Googled it real quick

The Texas PowerScene.com

You could also check spcific federations websites for schedules. APA and APF seem to be popluar.

reality218 · 11-07-2009, 07:44 PM

could also try a russian powerlifting routine like someone said before sheiko or this one http://www.enormous.biz/russian_power_lifting.html... 5/3/1 is great as well...what is the lifting experience?

RAGEN2008 · 11-08-2009, 02:46 PM

I've been working on my bench and have added some strength training using a max day once a week and a dynamic, speed work and bands and things for more stabilization.

On my max days I do sets of 3-5 and a final set 1 rep or if I can do more I'll try another one rep max. I also feel harder since I started my strength training more.

I'm really getting into the strength training, get a good routine, nothing is as rewarding as setting new maxes.