advice from experienced powerlifter needed

  1. advice from experienced powerlifter needed


    im needing some advice on beggining powerlifting
    what i have now seems sound but as a begginer I feel like I will overtrain easily I have tested for my one rep max on the squat , deadlift and bench and have made it through the squat workout and the bench work out and am very tired .Is there some form of adaption that i should be doing?
    I was also wondering if you guys can recommend a program or cycle to to beggin with. here is the program I started I found it on first my maxes

    bench 265

    squat 275

    deadlift 235

    the program I am using right now I am on the 1st week of the strength cycle using 75% max

    Squat(use the strength cycle)
    Olympic Squats/Pause Squats 1x3(alternate)
    Leg Press 4x6(heavy)
    Leg Extensions 3x10(moderate)
    Leg Curls or Seated Leg Curls 3x8
    Seated or Standing Calf Raises 4x15
    **Squat Walkouts(1x1) and Rack Squats(3-4x2) can be done in place of squats

    Bench Press(use the strength cycle)
    Incline Bench/Decline Bench 3x10
    Wide-Grip Bench Press 1x10
    Dumbbell Bench Press 3xfailure
    Behind-the-Neck or Front Shoulder Press or Seated Press 4x6
    Lateral Raises or Bent-Over Lateral Raises 3x10
    Barbell Curls 3x8
    Hammer Curls 3x8
    **Bench Press Lockouts(3-4x2) can be done in place of bench

    Deadlift(use the strength cycle)
    Good Mornings 3x10
    Behind-the-Neck/Front Pulldowns 4x6(heavy)(alternate)
    Cable Rows, Dumbbell Rows, or Machine Rows 3x10(moderate)(alternate)
    Shrugs 3x10
    Close-Grip Bench Press 3x10
    Triceps Extensions or Dips 3xfailure
    Heavy Cheat Curls 2x6
    Hammer Curls 3x8
    **Rack Deadlifts(4x2) can be done in place of deadlifts

    Chart 1: Sample Hypertrophy Meso Cycle
    Week Sets Reps Intensity Rest
    1 5 10 62% 3 Minutes
    2 4 10 64% 3 Minutes
    3 3 10 66% 3 Minutes
    4 3 8 68% 3 Minutes
    5 3 8 70% 3 Minutes

    Chart 2: Sample Strength Meso Cycle
    Week Sets Reps Intensity Rest
    1 5 6 75% 3 Minutes
    2 5 6 77% 3 Minutes
    3 4 5 79% 3 Minutes
    4 4 5 82% 3 Minutes
    5 3 4 85% 3 Minutes

    Chart 3: Sample Power Meso Cycle
    Week Sets Reps Intensity Rest
    1 3 4 87% 3 Minutes
    2 3 3 89% 3 Minutes
    3 3 3 91% 4 Minutes
    4 3 3 93% 5 Minutes

    Chart 4: Sample Peaking Meso Cycle
    Week Sets Reps Intensity Rest
    1 3 3 95% 5 Minutes
    2 2 2 97% 7 Minutes
    3 2 1 99% 7 Minutes

  2. I would try to find pl's in your area to train with first off. I do mainly low volume work , especially when a meet is coming up. Not a lot of movements.

    Sat. Sq/Dl
    Mon. Shirted benches, close grip
    Tues. Back work
    Thurs Board presses, tricep/shoulder work

    I know that isn't much detail but it is basically what I do.

  3. Check out the sticky on all the westside stuff. A good beginner program is Westside for skinny bastards at That workout you have looks nearly overly complicated. I've tried researching this stuff out the ass, and I found the most simple workouts are the most effective. Make sure whatever you do incorporates plenty of posterior chain development for the lower body, and lots of back, tricep (boards, lockouts, etc), and upper back work for the upper body. Some people use a 5x5, some people like I think Guy does a very basic split that apparently is highly effective. From there, it's pretty wide open, but if I were you I would start out with something very basic, learn to deload, proper pl form and go from there.

  4. those charts confuse me. and the westside stuff works but for someone who's new to the game it can get very confusing very fast. here's a routine that i started on, it's very simple and it works like a charm. i still pretty much do this routine, it just gets changed when i hit plateaus.

    Squats 2 x 5
    Box squats 2 x 5
    Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
    posterior core movement 2 x 10-20reps
    heavy abs 2 x 20
    hips 1 x 20-25 reps
    Calves (your choice of exercise if you like) 2 x 10

    Wide grip flat bench 2 x 6 (index fingers on the rings)
    hammer grip dbs 2 x 8-12 reps
    tricep push downs 1-2 x 8-100reps. (yup 100)
    db side laterals 1-2 x 10reps light
    db front raises 1-2 x 10reps light
    pull-a-parts 1-2 x 20reps

    Dead lifts (rotate variations each week) 2 x 5
    posterior core movement 2 x 10-20reps
    heavy abs 2 x 20reps
    rows 2 x 4-8reps
    Reverse grip narrow grip pull downs 2 x 4-8reps
    Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
    hammer curls or reverse curls 2 x 8-12reps

  5. oh yea, if you dont know what a posterior core movement is it's like, glut ham raises, reverse hypers, 45 hypers, good mornings, pull thrus, stuff like that

  6. Guy, do you do a bunch of work sets before hitting the 2x5's and stuff?

  7. i do maybe 4-6 warm up sets depending how i feel, but those 2x5s are work sets, you just have to load up the weight so you are barely getting the 5th rep. it's basically balls to the wall training

  8. thanks guys this is what i needed


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