advice from experienced powerlifter needed

dlduree

Banned
Hello

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 bodybuilding.com 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
MONDAY

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
WEDNESDAY

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
FRIDAY

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
 
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.
 
Check out the sticky on all the westside stuff. A good beginner program is Westside for skinny bastards at Invalid Link Removed. 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.
 
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.

Monday:
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

Wednesday:
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

Friday:
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
 
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
 
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 :D
 
You must log in or register to reply here.
Back
Top