Powerlifting routines.

[Varven]

How many of you train as powerlifters ?

Im curious as to if ppl on here have actively used 5x5, west side, 6x3, or other training routines for a powerlifting mindset.

I want to train along this way for some time when I start off next year, I know its early but Im curious about it..

[Varven]

Admin, i was having a retarded moment while shoving my face with eggs , please move this to the appropriate section. Thanks.

[Growth]

Ive never trained specifically with powerlifting in mind, i have tried 5x5 before though, i found it worked pretty good for me, good strength increases with some size increase.

I think its a good idea to give it a go next year, you may find that is really what you want to do instead of bbing.

[Varven]

Ok ive thought about it more and I think Im too young and unexperinced to jump into westside training just yet.

Who else can direct me towards some usefull powerlifting info.

At the moment Im thinking 5x5 on basic lifts with 3 additional sets of support work at 8 - 10 rep range.

Anyone care to step in with periodization theories.. Expensive Urine ???

[ExpensiveUrine]

I posted some links to periodization articles by Lyle a while ago. See if you can find them.

[Varven]

E.U. i did... and I read through them. It makes sense.. but Im still having trouble forming a proper "routine"....

I will post up a model routine i made up a while back after reading those articles... they need some work on them

[brock_solid]

Why don't you try something like 2 weeks powerlifting then 2 weeks bodybuilding and compare the two towards your overall strength/muscle increases>

[Growth]

I think you would need a little longer on each to really see any differences.

[Marcus]

I've used a few powerlifting routines in the past. More so with compund lifts like deadlifts. I think you will benefit by incorporating some powerlifting aspects into your workouts from time to time.

[jono]

Why don't you try something like 2 weeks powerlifting then 2 weeks bodybuilding and compare the two towards your overall strength/muscle increases>

2 weeks you wont see shit. try 6 mnths each at least

[Tonka]

Hey VV,

I agree with Jono, after 2 weeks you wont see stuff all. 6 months minimum. You have to ask yourself VV if you are looking to change your current BB rotuine or looking to powerlift. I know a few top class bodybuilders competing in NABBA and NZFBB that started off powerlifting and then made the transition to the BB stage. What you have researched works but things have certainly changed from the days where periodization ruled the roost.

I have sent a message throught to your inbox so have a look and see if that makes sense. Just as a side note, alot of todays top powerlifters still use bodybuilding exercises/templates like supersets/compound sets/giamt sets to bring up smaller bodyparts as assist work. This is normally done either on a separate "recovery" day or (in many cases) after there heavy/dynamic strength work.

[Varven]

Thanks for the PM Tonka, very helpfull, really appreciate it.

No Im not looking at anything for 2 weeks... more like 6 months to a year.

My primary focus so far has been BB.

I want to change it to PL for a while.. say maybe 6 months to a year.

I am hoping to stay in shape during this... just cause I want to take up PL doesnt mean I wanna get to 150kg at 25% bf and throw around boulders like they do on ESPN strongman shows.

Tonka I will keep this page up for our discussion so others can benefit from it as well.

My proposed plan:

Monday

ME Dead+Squat

Tuesday

ME Bench

Thursday

DE Dead+Squat

Friday

DE Bench

Does that seem sensible ?

I will imitate your routine:

warmup:

AB work , lower back work, halmstring all performed in 15 - 30 rep range.

Main Work:

You had mentioned 3 - 4 excercises working at a 3RM.

So my understanding is: on Mon its going to be Squat + Deadlift, each 3 to 4 sets of 3 RM, Followed by 2 sets of 5reps.

Have I got this right ?

Then Tuesday will be 3 to 4 sets of 3RM for Bench press, Followed by 2 sets of 5 reps.

Assistance Work for Monday:

this is just an example of what I thought up of, am I along the right track :

Front Squats Superset with Leg press about 3 -5 sets of 10 - 15reps.

Lat Pull downs Superset with DB rows about 3 - 5 sets of 10 - 15reps.

Assistance Work for Tuesday:

Again, just an example, please comment on suitability:

Incline DB presses SS flat DB flyes 3 - 5 sets of 10 - 15reps.

I would like to believe so far Im on the right track, correct me if Im wrong.

Now another mystery: what happens on Dynamic Effort days:

I have never done any speed work... so i have no understanding of it.

My grasp of it: You work at 40% of 3RM weight... and go for speed ? How do you measure speed.. or rather what target do I force myself to follow:

say X number of reps in Y number of seconds ? Or ?

Also on DE days can I have different assistance work. Say some Shoulder and arm work ( my BB colours are showing here lol ) .

Thanks for your advice mate.

Oh yeah one last thing... Where do you buy bands from and what sorta gym do you work out at. At this point if I walk into my gym with bands and chains they will call security.... :wink: So when i do get around to obtaining it all I will have to talk to management.

[Tonka]

VV,

just keep it simple mate. Remember I have been in the game now for 5 years (competitively) and the program I listed is after years of trial and error. Its high volume based and might not suit you.

Have a look at this site and check out some of Louie Simmons and Dave Tates articles:

http://www.westside-barbell.com/articles.htm

Read up and remember simple is better.

Stay strong

T

[Varven]

Just in case anyone else was interested in this, Ill post up a final routine i decided upon.

I will start off for a 12 week period with a push/pull/leg split using 5x5.

After that for 16 weeks I shall work with the following programme.

Goals is to work upto the following 1RM for August 2006 for a uni PL meet.

DL 190kg

SQ 150 kg

Bench 110 kg

Monday

Squat - heavy

Deadlift- light or speed deads

(assitance work - calves, hams-grip)

Tuesday

Bench - heavy

Triceps- medium(6-8 reps)

(assistance work - lats - bicep- abs)

Thursday

Deadlift - heavy

squat- light- speed squats

(assistance work -calve, hams-grip)

friday or saturday

Bench -light or speed work

overhead work(shoulders)

triceps- medium heavy

(assistance work- lats- bicep -abs)

Speed work is basically pick a weight thats roughly 50% of my max and do 10x2reps very explosive on the way up.

assisstance work 8-12 reps.

Heavy work 1-5 reps - week 1 try for a max set of 5 reps, week2 a max triple, week3 a single then start week 1 again.

[Growth]

Routine looks good VV, i must say though i think your selling yourself a bit short with those goals, with pure strength training i think you will easily reach those goals before that date. Good luck.

[Varven]

Thanks growth, yes those goals are a little short.. I expect a little more on all the lifts, but playing it easy since itll be my first time. Of course.. thats no excuse to not maxx out and go gorilla crazy.

Another aspect im thinking about is body weight. If I can do something crazy like keep my BW < 80kg, the ratio for those lifts would be better...

[Tonka]

Hey VV,

just checked out your template and it looks good. One thing though, keep the speed squats and deads on the same day. Dedicate your Monday train to a heavy squat/deadlift day and ALWAYS do squats 1st (On both your heavy and speed day). If you start with deads your lower back will be too taxed for any descent squat work.

On your heavy SQ/DL day I have always done box squat work to hit this movement with lots and lots of band and chain tension. For the deadlifts, you can vary the exercises and not necessarily deadlift off the floor week in week out. Different heights in a power rack (below the knee/at the knee/above the knee) are great for improving a weakness in your lift and also deadlifting off a plates for the lower end of the lift.

On speed day you have the percentages are 40-50% of the 1RM for the bench and 55-65% for the squat. Deadlifts are the same as the squat. As on the Max day I do my speed squats off a box set at parallel and only rest a maximum 45sec. for the speed deads I do 20 singles with only a 10sec rest in between each rep.

See how it goes and make sure you keep up with the assists. Dont forget the rear delts and the rotators as warm ups for the bench and get that core strength up (abs/hammstrings/lower back).

Good luck

Tonka

[Varven]

Thanks for the advice mate,

in regards to diet Ill aim for about 2g of protein per kg of bodyweight and carbs to keep me powered up, but not enough to make me fat .

I might actually be increasing my goals in terms of max lifts.

To give you some ideas of the kind of numbers at this uni meet,

this years top squat: 220 kg, deadlift 260kg ( new record at uni in the past 10 years) and bench 170kg.

In 2 years time I wanna rip those weights up, I wanna be the best

[Growth]

The bench record is impressive, the deadlift record is pretty poor though, the person who cracked the 170 bench should have been able to pull more than that.

[Varven]

the overall winner who had a grande total of i think 570 if im not mistaken had the 170kg bench. His bodyweight is 83 kgs.. thats bloody good if you ask me. Oh and hes natural.

[Tonka]

A 170kg bench @ 83kg is a good lift!! Where abouts was the uni event VV? Up in Auckland? Around this time of the year the NZPF always have novice events in each of the provinces. Just a sugguestion, get in and have a go and see what you can do with the rules and the refs.

If you are keen I can list some places, dates and times for you.

BTW were any of the lifters wearing equipment (squat suit/bench shirt)??

[Varven]

The event was held in Auckland university in August .

Most of the lifts were raw, but quite a few used knee raps, and i SUSPECT a few had on squat suits, cause you could see the outline underneath their t-shirts. There is no regulation against power suits i believe, only no wraps allowed.

If you could give me locations and times around Auckland it would be great mate, Id love to go watch a few events !

[Tonka]

On October the 30th there is a novice/open 3 lift comp at Club Physical in New Lynn.

Novemeber the 12 there is a Novice/Open 3 lift comp at Body FX Fitness Centre, Hamilton (on Te Rapa Rd).

I dont have start times but being a 3 lift event lifting will start around 11-12. Weigh in normally 9-10am. Hope this helps. If there are any other meets that come up I will post them for you.

Good luck and see you on the platform.

[Varven]

Thanks for the headsup bro,

Club Physical is a 2 min walk away from my place, will go check it out.

See you around,

V.V.

[Tonka]

Hey VV,

I have posted a response to your message. i hope it makes sense. Good luck and stay strong. keep us posted on your log.

Cheers

T