Change to powerlifting

[ajmitchell]

Been running five day bodybuilding for the past two years and am bored with it now.

I want to concentrate on lifting strength.

Any idea where I can find a decent program to follow. Four day a week works well in terms of time available.

[Phedder]

How long do you want to dedicate to increasing your strength? If you're willing to devote 5-6 months + I'd definitely suggest 5/3/1. Steady, realistic progressions and has you aiming to make rep PRs on most sessions for the main lifts, and assistance work is up to you. For the first 2-3 cycles I'd set it up as an alternated Boring But Big template

531 Squat

5x10 deadlift or RDL

1 other ex + abs

531 Bench

5x10 OHP

2 back exercises

531 Deadlift

5x10 Squat

1 other ex + abs

531 OHP

5x10 bench

1-2 back exercises + tris.

Having you do each main lift twice a week will give you more time to truly hone your technique on them, then in the following cycles you can change the assistance to better suit any weaknesses you have.

[ajmitchell]

Cheers for the advice.

Just so i understand correctly it goes as follows ?

Week 1 - 5 sets with reps to failure squat etc ... / 5 x 10 dead etc...(day1)

Week 2 - 3 sets with reps to failure squat etc .../ 3 x 10 dead etc ...(day1)

Week 3 - 1 sets with reps to failure squat etc .../ 1 x 10 dead etc...(day1)

Repeat ...........

[Phedder]

Not at all, sorry. I should have clarified the 5/3/1 a bit more, I just assumed most people knew a little about the program :shifty:

the 5/3/1 comes from the target reps on each week, which are derived from percentages, which are derived from 90% of your 1RM. Starting from 90% 1RM helps ensure progression. Working sets are all ramped up, week one 3x5, week two 3x3, week three 5,3,1 then week 4 is a deload week. The final set is the heaviest of each day and meant to be the progression set. You must hit the minimum number of reps with the prescribed weight, you can go for more reps if able but that's not always necessary or beneficial.

Basically it works in 4 week cycles, and after each cycle you add 5kg to squat and deadlift numbers and 2.5kg to bench and OHP numbers. The 5x10 I mentioned stays the same every week, and you should start by using only 40-50% of your 1rm for the first cycle to get used to it.

I'll PM you the E-book which it explains it all much better, it's not a very long read either and very much worthwhile. A lot of pearls of wisdom from Jim Wendler that apply to all training, not just his 5/3/1 program.

Out of curiosity, what are you current stats? Bodyweight and best lifts in the big 4? You may be better suited to simpler program with quicker progression. Have you used the Squat, Bench, Deadlift and OHP plenty in your training?

[Dr Squat]

I'll PM you the E-book

Nek minit FBI on Phedder's doorstep...

[Riccardo]

Or worse, Jim Wendler himself

[ajmitchell]

Stats

Weak as........

83kg 15% ish BF

Bench 95

Squat 110

Dead lift 130

OHP 65

Used all in training before but with high reps only.