new to powerlifting

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    new to powerlifting


    i wanted to start to get into powerlifting.. i havent been lifting very long(about a year) im 21 5'10 165lbs..  the one problem i have is no access to a gym.. i have a pretty good bench http://www.fitnessfactory.com/Fitnes...n&linkid=3 thats the bench i have.. you can use it as a squat rack as well... anyway i was wondering what a good routine would be for powerlifting when all i have is this bench and dumbells...

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    Well, it's going to be very hard to get into powerliftin without being able to squat. I would recommend probably recommend two periodization routines. One for the bench and one for the Deadlift and then just throw them together. Periodization always works for beginers and it's simple. Then you can just add your BBing movements or whatever as you see fit.

    But really I have 2 major pieces of advice if you really want to Power Lift. Save up and get a power rack, and eat A LOT more. To be a good powerlifter, in order to have the right leverages and all, you should probably end up being around 240#s at that weight. Obviously this would be a long term goal, and I'm not saying get fat, but you would want to gain a considerable amount of weight to help get stronger and to have the leverages.
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    i can squat with the bench i have... you can adjust the bench i have to be a squat rack..
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    Oh, I looked at it, but I guess not close enough. I also obviously have a har time reading since I now see that was in your first post. I would go with something like the 3x3 or 5x5, again adding in a little bit of supplemental work, mainly for the tris, and for whatever else you feel you need. You would just need to do some upper body stuff as everything but the calfs would be addressed with your main workout. They would only take about 45 minutes, so you could do whatever assistance for the last 15 minutes of each day, or skip assistance all together if you don't really care about how big and defined you look.

    If you want a spreadsheet to do one of these or something else, I should be able to dig some up.

    I think periodization is a much better place to start than westside or something complicated. One main reason is you get to work on your form A LOT and that is the most importanat thing for you right now.
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    http://www.geocities.com/ultimateiro...ng_routine.htm

    does this look good? 2 days a week doesnt seem like enough though..
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    or is this more of what you are talking about

    http://people.whitman.edu/~ytrebemf/...WLroutine.html

    last routine at the bottom of the page
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    When I started PLing we used to do 4x a week.

    Mon: Bench, assistance
    Tues: Squat, assistance
    Thurs: light bench or other pressing, assistance
    Fri: Dead, assistance

    A good way to go is straight out of Ed Coan's book. Work up to one top set for each PL. Do two assistance lifts for two sets each. First set get 8 reps, second set get as many as you can with the same weight.

    Agree with PLer - don't do anything complicated.

    You could train for a push-pull meet, do one, and get the feel of PLing. That is something you could do now while you aren't set up for squatting good.
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    does the 3x3 work well? i heard deadlifting 3x a week isnt a good idea..
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    Check out this website: http://www.deepsquatter.com/strength/archives/index.htm

    This is where I first learned about Power Lifting, Deep's got some good stuff up there. The Korte 3x3 will probably work pretty well for you. A lot of people say to first try it out exactly how it's written, but the first time I tried it I added some assistance like I was talking about, and it still worked great. I think it's a really good beginner program. If you have any questions after reading his articles, let me know.

    Also, I have a spreadsheet for it, if you want to check it out.
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    It works, I know a lot of people who have had success with it and like it. I'd give it a try if I were you. If you do it, let me know how it goes. DLing 3x per week is fine, after about 4-5 sessions you will get used to it. A lot of people have a tough time the first week, but quikly adjust. If you have a problem, just do the minimum he says and if that's too much, you can even cut it down a little more, but you should be able to get used to it after a few sessions.

    In addition to it's other benefits it's good to do all three lifts in the correct order a lot, because then you get used to it and if you do a meet, you won't have a hard time doing the bench after the squat like a lot do and you won't be completely worn out by the deads like some people get.
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    what assistance exercises do you think are most benficial for powerlifting?
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    With this type of program, you would not need much, especially with where you're at. If all you want is to get better at PLing then I would say just do the program, and then on the middle day do added triceps and on the last day do some added lat work. This would be Tris on your heavy bench day and Lats on your heavy dead day (in the second half).

    Also, I would take 2 of the off days and add in Ab exercises. The core is way important. Here are exercises I would think would work well for this.

    Tris:
    I would do 1-2 extra movements for about 3 sets of 5-10 (no working to failure, leave a couple reps in you each time)
    DB extensions
    BB ext to throat
    pushdowns
    Also inclines
    or board presses every now and then if you feel up to it, but you are already getting enough pressing motion in the basic routine.

    Lats:
    Just 1 extra movement for 3-4 sets of around 10.
    BB Rows
    DB Rows
    Lat pull downs or pull ups if you have access to either.

    Abs:
    Straight Leg sit ups.
    Ab pull downs, if you have access
    Side Bends
    Straight leg raises
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    one thing about the 3x3 i dont get is the bench.. do you always want to do the same flat bench? or do you want to do some incline? or differnt width grips?
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    PLer- Do you got some good periodization programs you could post?

    Sanosuke- You can change yer grip for each set. Heres a couple examples:

    set 1- wide grip
    set 2- close grip
    set 3- shoulder wide grip
    set 4- close grip
    set 5- wide grip
    set 6- close grip
    set 7- shoulder wide grip
    set 8- close grip

    OR

    set 1- wide grip
    set 2- shoulder wide grip
    set 3- close grip
    set 4- shoulder wide grip
    set 5- wide grip
    set 6- shoulder wide grip
    set 7- close grip
    set 8- shoulder wide grip
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    Yeah, go with something like what Inzah dude listed for grips. But all is done on a flat bench. Like I said a routine like this will really help you solidify your form. If you don't know what proper form should look like, find out, then tape yourself and find what you need to fix in it.

    BTW, for anyone interested the JM Blakely tape, "Building a perfect beast" goes over what form should be like in the bench almost perfectly. The only problem I have with it is he beleives in a REALLY high arch. Mild archs are good, but unless you are a bench specialist, you shouldn't do the high arch. It will wear out your back and you won't be able to deadlift well.

    Here's some periodization routines. I made some of the spreadsheets, but not most of them. I also have a cool one I made for all the squat cycles for westside if anyone wants that. I am going to try a routine that's new to me, starting in a week or so. It looks really promising to me, but I don't want to post it until I try it, just in case it sucks. If it works like I hope it to, I will post it.
    Attached Files Attached Files
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    sweet ass spreadsheet man!! thanks a ton!
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    Originally posted by PLer
    Yeah, go with something like what Inzah dude listed for grips. But all is done on a flat bench. Like I said a routine like this will really help you solidify your form. If you don't know what proper form should look like, find out, then tape yourself and find what you need to fix in it.

    BTW, for anyone interested the JM Blakely tape, "Building a perfect beast" goes over what form should be like in the bench almost perfectly. The only problem I have with it is he beleives in a REALLY high arch. Mild archs are good, but unless you are a bench specialist, you shouldn't do the high arch. It will wear out your back and you won't be able to deadlift well.

    Here's some periodization routines. I made some of the spreadsheets, but not most of them. I also have a cool one I made for all the squat cycles for westside if anyone wants that. I am going to try a routine that's new to me, starting in a week or so. It looks really promising to me, but I don't want to post it until I try it, just in case it sucks. If it works like I hope it to, I will post it.
    Ya those spreadsheets are great. Good job on them. Just post that routine now. Just make sure you say that you havn't started it yet and don't know how well it will work so you wouldn't recommend trying it yet or something like that.
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    i had one more question.. i wanted to get a belt.. i cant afford those $50-$100 belts.. are the everlast ones any good? like these http://store.yahoo.com/titleboxing/e...ded-belts.html

     
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    I would not buy that. You need a real belt. If you can't afford one, I would probably just go without until enough money could be saved. That belt won't give you enough support to really matter much anyway.

    Here'a a place with good deals on good belts and free shipping.

    http://www.isapower.tv/sys-tmpl/inzeradvanceddesigns/

    So it would come out to about 10$ cheaper than buying from monster muscle or Inzer, I think.

    58-70$ is a lot, but you will save instead of buying that other belt now and then having to go get a good belt in the future.
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    PLer- I pmed you along time ago but never got a reply so I'll just ask you here. What are your lifts?
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    PLer - have you tried that Weil one that is in a spreadsheet you posted?
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    i was wondering about rests time in between sets.. since with this 3x3 you are doing a lot less weight than your max id assume you should only need to rest for maybe 30 seconds or a min max.. what do you guys say?
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    oh i had another question.. say i want mass and strength.. would it be better to do a 4 week strength routine then switch to a 4 week mass routine and keep that pattern? or would it be better to do like a few months of one and switch?
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    Id say do a few months of each if your gonna do that. Powerlifting will build mass tho if you just wanna stick with that full time. If you always switching back and forth you probly wont be really good at either one, but if you do one or the other and concentrate on that one thing then youll be good at it.
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    Just rest until you feel you're ready for the next set. It may be 30 seconds as you are building up to your working weight and 2 minutes between sets when you get there. Just go by what you feel.

    I would just stick with powerlifting. Powerlifting can bring a lot of quality mass if you eat a lot and somewhat well. If you feel like you want some work that you don't think you're getting from doing a Powerlifting routine, just throw some BBing work in addition to or in place of some of your powerlifting work. Have you ever looked at a magazine like Monster muscle? Any powerlifter who actually cares about his appearence easily *****s what a BBer looks like. Can you say there are many BBers who can even compare in strength to Powerlifters? So if you want both, powerlift with a little supplemental BBer work.
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    anyone have a site that has good info on the 5x5 routine?
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    I know I've seen one a couple months back, I'll try to find it, but right now I have no idea where I saw it, so ii might be hard to find.
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    Try my westside routine I posted. Although joining a gym would be very beneficial.
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    has anyone tried that Max-OT program? it looks more geared towards mass than strength though..
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    Originally posted by Sanosuke
    has anyone tried that Max-OT program? it looks more geared towards mass than strength though..
    Ya, it is.
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    ive been doing the 3x3 for about 2 weeks now..  its not so bad.. wat i was wondering is would adding military press to the routine be a good idea? or should i just stick to the big 3 and thats it...
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    Try it how its written the first time. Its worked great for anyone Ive talked to for deadlift and squat. Not always for bench tho so you could maybe add in lockouts or somehting for it if you feel like it. I would try it how its written first then if u wanna try it again you can modify it abit and add in some stuff.
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    Originally posted by Sanosuke
    ive been doing the 3x3 for about 2 weeks now..  its not so bad.. wat i was wondering is would adding military press to the routine be a good idea? or should i just stick to the big 3 and thats it...
    Not really, if you want to add in any assistance stuff, keep it to the lighter movements. So for shouldders that would be front, side or rear raises, instead of the heavier stuff like military presses. For tris, stuff like extensions. Lats you could work somewhat heavy movements on one day for a few sets. Only do extra work for a body part on one day per week if you are going to add them, and don't overdue it. You're getting plenty of work from the 3x3, but I know people like me lose some tricep size if they don't add in a little.
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    ok i got a new problem.. well for awhile now im going to be on 12 hour shifts at work.. incase you guys wanted to know im a aircraft mechanic the the US Air Force... well anyway with everything going on im forced to work 12's now... my days off are sunday and monday.. well Ive been doing the 3x3 3 times a week but now that im working so many hours im just so exhausted by the end of the day.. I cant work out i would take a eca but then i wouldnt be able to fall asleep.. now i figure there are 2 days i can workout.. saturday late at night(since i dont have to get up early the next morning) then moday.. so i have a days rest.. anway would doing the 3x3 just those 2 days give ok results? or is there another routine i can do.. any feedback would help.. thanks
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    Id say drop 3x3 then. Then work bench on one day off, and squat/deadlift on the other. Alot of the same muscles are used in squat and deadlift so work them together. Like westside but youd have to set something up so its only one day instead of two (ME and DE). If you were to do this you could work the squat (on the squat/deadlift day) for two weeks, then work the deadlift for two weeks. Liek alot of the same muscles are used so the assistance would be alot alike but the main movement of that workout would just change back and forth every two weeks. And lift heavy in these two workouts and youll probly still see gains.
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    since its only 2 times a week what assisstance exercises would you suggest?
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    for bench you could do something like this:
    bench press
    some press for triceps (close grip, jm press, etc)
    some triceps extension
    shoulder work (front raises, side laterals, military press...)

    For squat/deadlift:
    powerclean
    do squat or deadlift
    g/h raise
    SLDL
    i donno really.

    For bench, I think what i posted above would work. For squat and deadlift tho, im not really sure. I just posted what i think might be alright. Wait till Pler replies, he'll have a better idea then me.
  

  
 

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