Powerlifting program

[Luigi]

Hey guys

i dont know very much about powerlifting but hoping someone can recommend a good program for a beginner ?

something that focuses on the big 3 lifts and lasts at least 8 weeks would be good.

thanks.

[runveerun]

How about 5x5? I'm trying to find the good link on it, it's in here somewhere....

[runveerun]

The file is gone but I have it on my computer I will spam you with it.

[bar-belle]

Hey guys

i dont know very much about powerlifting but hoping someone can recommend a good program for a beginner ?

something that focuses on the big 3 lifts and lasts at least 8 weeks would be good.

thanks.

If you want a programme that focuses on the 3 lifts then sheiko could be the one. 29 template is a beginners programme you could do 4 weeks back to back or sheiko 37 (low volume) is an 8 week programme if you want something a bit more challenging. Just a thought

[BarBrother]

I would definitley recommend a 5 x 5 schedule of some sort

[thatwaslight]

i would recommend you stick to your pump classes brah.

[Luigi]

i would recommend you stick to your pump classes brah.

yea you just saying that coz u know im gonna be stronger than u soon enough haha

[Old Bull]

I would definitley recommend a 5 x 5 schedule of some sort

Agree with BB, then maybe the Advanced unless you are doing 1.5 times BW Squat then go to the advanced. A lot of these programmes are dependant on good technique or things just go astray. WSB will get you strong overall but does not address the technical side of the lifts Sheiko is the same if your technique is rubbish Boris will compound it more..

OB

[Luigi]

I would definitley recommend a 5 x 5 schedule of some sort

Agree with BB, then maybe the Advanced unless you are doing 1.5 times BW Squat then go to the advanced. A lot of these programmes are dependant on good technique or things just go astray. WSB will get you strong overall but does not address the technical side of the lifts Sheiko is the same if your technique is rubbish Boris will compound it more..

OB

ok going to find out my 1rm's this week but squat is definatly over 1.5xbw i still dont know how to squat low bar yet does this matter ?

[Old Bull]

I would definitley recommend a 5 x 5 schedule of some sort

Agree with BB, then maybe the Advanced unless you are doing 1.5 times BW Squat then go to the advanced. A lot of these programmes are dependant on good technique or things just go astray. WSB will get you strong overall but does not address the technical side of the lifts Sheiko is the same if your technique is rubbish Boris will compound it more..

OB

ok going to find out my 1rm's this week but squat is definatly over 1.5xbw i still dont know how to squat low bar yet does this matter ?

No not really low bar helps if you want to move bigger weights in comps but you get a bigger engine room glutes hammies etc where high bar bigger quads. You can move the bar down slowly over time 1/2-1" at a time.

[SoaringSwine]

Something like this could be good for you:

http://www.joeskopec.com/ruspeak.html

It's sets x reps BTW.

[Luigi]

thanks ss not a bad looking program. although 5kg on bench 1rm doesnt seem like much over 9 weeks ?

and what other exercises would you recommend adding in. if any ?

[SoaringSwine]

thanks ss not a bad looking program. although 5kg on bench 1rm doesnt seem like much over 9 weeks ?

and what other exercises would you recommend adding in. if any ?

I'd be happy with 5kg in 9 weeks! But that's not necessarily how much you'll gain, you might be able to do more.

Any extra assistance work would be well short of failure. I'd do some upper back/lat work a couple times a week. Maybe some lunges and light good mornings after the deadlifts.

[Luigi]

thanks ss not a bad looking program. although 5kg on bench 1rm doesnt seem like much over 9 weeks ?

and what other exercises would you recommend adding in. if any ?

I'd be happy with 5kg in 9 weeks! But that's not necessarily how much you'll gain, you might be able to do more.

Any extra assistance work would be well short of failure. I'd do some upper back/lat work a couple times a week. Maybe some lunges and light good mornings after the deadlifts.

ok thanks, i think i will give this one a shot as its simple and easy to follow. step one test out my 1rm's 2mo :pray:

[Draft]

Maybe a bit late but this website has a breakdown on heaps of strength training programs (not a lot on sheiko though).

[nate225]

Luigi,

Go have a yak to big Craig & Fryup. They know their stuff.

Personally I like WSB, that said if I was doing PLing again I'd be straight into Sheiko 29. Awesome results being shown if you don't mind the lack of concern for the way the lifter feels!!! :grin: Lift like robot - strong like traktor! :grin:

[Luigi]

Luigi,

Go have a yak to big Craig & Fryup. They know their stuff.

Personally I like WSB, that said if I was doing PLing again I'd be straight into Sheiko 29. Awesome results being shown if you don't mind the lack of concern for the way the lifter feels!!! :grin: Lift like robot - strong like traktor! :grin:

willdo.

ill have a look at sheiko 29 now.

[Jigga]

Sheiko looks fun but switching from a bbing program I would be worried about some muscles atrophying to a certain degree. You couldn't thrash Lats, Bis, Tris, Delts etc just doing Bench, Squat, Dead I would have thought?

[nate225]

Sheiko looks fun but switching from a bbing program I would be worried about some muscles atrophying to a certain degree. You couldn't thrash Lats, Bis, Tris, Delts etc just doing Bench, Squat, Dead I would have thought?

The Russian lifters dont seem to have a problem with size in any of those areas!

That said it is a strength, more specifically a PLing, programme not a BBing one. Although Rob put about 5kg on during his 29 training as well as adding 50kg to his total.

[steak]

Sheiko looks fun but switching from a bbing program I would be worried about some muscles atrophying to a certain degree. You couldn't thrash Lats, Bis, Tris, Delts etc just doing Bench, Squat, Dead I would have thought?

agree with Nate :nod: My back, arms and delts have grown and there has been nor "direct" work on them other than the odd weighted circuit for conditioning over the past few months.

[Jigga]

I'm not taking a stab at Sheiko guys - I want to be proven wrong because I would like to try the program! I thought one of you might suggest a bit of assistance work could be thrown in or simply that the primary focus of the program is to increase your total - not to build a BBer physique.

[nate225]

I'm not taking a stab at Sheiko guys - I want to be proven wrong because I would like to try the program! I thought one of you might suggest a bit of assistance work could be thrown in or simply that the primary focus of the program is to increase your total - not to build a BBer physique.

You are correct, the primary focus is to increase your total. However the volume is higher than most are used to and hence many grow as a result.

If you start tinkering with Sheiko programmes and adding stuff, without knowing the methodology behind the programme, you may not get the results and/or get burnt out (see week 3 sheiko syndrome! :grin: ). People like Eric Talmart, Dave Bate etc may have modified versions that suit you?

The programme doesn't really take into consideration how a lifter feels (a product of having tens of thousands of disposible lifters maybe! :grin: ) so it's not a feel good thing all the time. My good pal SP describes the feeling of being constantly burnt out, but then having massive improvements in lifts / comp totals.

[Jigga]

Cheers Nate, that was helpful. :wink:

[Luigi]

fry recommends wendlers 5/3/1 witha bit of modification, what you reckon nate ? going to start my program 2mo so need to choose between that or sheiko 29

[tinytraps]

IMO wendlers 5/3/1 could be a better choice especially if you have a more physique driven focus. Sheiko is good but not the be all end all of powerlifting training(although it works damn well for most).