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Powerlifting templates

holdenman

By holdenman
in Powerlifting & strength

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holdenman Senior member

holdenman

Posted
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Ok, basically I'm down to 3 free days a week to do weights. I still wanna do a novice comp sometime next year but am up to fucks at the moment and need some guidance.

What programs do you recommend? Preferably 3 days a week, only worried about gaining on big 3 lifts (mainly squat), anything from 1-6months, would rather struggle than find it too easy.

Templates appreciated, even if their in Russian lol.

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tinytraps Veteran member

tinytraps

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INput some conservative maxes into the spreadsheet (no psyche up no stims, something you could almost do cold) and follow as recommended. Either do the full 12 weeks or the last 8 weeks its up to you, I like the 8 weekers because you test pretty frequently 12 weeks seems like it can be a bit drawn out. However there is a novice comp scheduled for 3 march so roughly 12 weeks away so you could run the program as is.

new_low_volume_program.xls

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BeastBuilder Senior member

BeastBuilder

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5/3/1 is awesome !

You could do it 3 times a week easy !

Numerous ways you could do it, but since you wanna focus on the big 3 I'd say something like

Monday: 5/3/1 Squat and Leg Accessories

Tuesday: Rest

Wednesday: 5/3/1 Bench and Chest/Shoulders/Tris Accessories

Thursday: Rest

Friday: 5/3/1 Deadlift and Back/Bis Accessories (Bit of core or lower back work if wanted)

That has pretty much all your bases covered, if you get stuck for exercise selection or whatever I'm sure we can give you a hand :nod:

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