Experienced PL looking for new ideas to break plateaus gain strength.

bighulksmash

bighulksmash

Legend
HEY guys iam enjoying my PL program but i want to cruise to another level of the game . Not necessarily record breaking but personal record breaking. Any ideas to pass these old records and hit some new PR's ???
 
Idk what you've done, but I see a lot of powerlifters neglect volume. That is, do a 2 day split three times a week, and hit 10 sets of 6-10 reps on squats for example (this if just an example)
 
Hulk, look into 10/20/life. I swear by this program. It is customizable to pretty much anything you want to do. Put 28 lbs on my bench in 10 weeks heading into APF Nationals this year. Follow Brian on fb. He's always putting up articles on how to customize it...
 
napalm said:
Hulk, look into 10/20/life. I swear by this program. It is customizable to pretty much anything you want to do. Put 28 lbs on my bench in 10 weeks heading into APF Nationals this year. Follow Brian on fb. He's always putting up articles on how to customize it...
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This is a good option^ Napalm is the man

I've used this program for over a year and continue to do so, haven taken my comp squat from 2.89 xBW to 3.27 xBW, 90lbs.

Really, any program you pick is going to produce gains if you dedicate yourself to it.
 
x3 on the 10/20/Life... Heard nothing but good things.

I haven't ran it as my current program is working just fine. It's a Mix of 531, but I Cube it and I have a few rest/pause sets every week. So it's a bastard child of 531, The Cube Method and DoggCrapp..lol

I liked 521, but my 1 week was taxing. So I adapted the Cube Method. Which I didn't like most of it. I did like how it rotated heavy days. DC was one of my first real programs I did back in 2001 that I actually made real progress with. I use the rest/pause sets for many of my accessory lifts.
 
hewhoisripped said:
Idk what you've done, but I see a lot of powerlifters neglect volume. That is, do a 2 day split three times a week, and hit 10 sets of 6-10 reps on squats for example (this if just an example)
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Usually i aim for sets of 5 at my 1rm then next lift day at 10lbs but iam stuck at a certain number.
 
CellWarrior said:
x3 on the 10/20/Life... Heard nothing but good things.

I haven't ran it as my current program is working just fine. It's a Mix of 531, but I Cube it and I have a few rest/pause sets every week. So it's a bastard child of 531, The Cube Method and DoggCrapp..lol

I liked 521, but my 1 week was taxing. So I adapted the Cube Method. Which I didn't like most of it. I did like how it rotated heavy days. DC was one of my first real programs I did back in 2001 that I actually made real progress with. I use the rest/pause sets for many of my accessory lifts.
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Nice as long as the dog crap dont stick to ya shoe
 
napalm said:
Hulk, look into 10/20/life. I swear by this program. It is customizable to pretty much anything you want to do. Put 28 lbs on my bench in 10 weeks heading into APF Nationals this year. Follow Brian on fb. He's always putting up articles on how to customize it...
Click to expand...

Im lookin for as much power as i can get and as massive arms as i can get.
 
I have a log in the log section of the yeti stack by phwsupplements . This company's solid and i can't wait fot it to hit me full force! !
 
bighulksmash said:
Usually i aim for sets of 5 at my 1rm then next lift day at 10lbs but iam stuck at a certain number.
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Sets of 5 at your 1RM? Is that really your 1RM then? There needs to be some form of periodization. Varying volume and subaximal weight goes a long ways with building strength.
 
Sean1332 said:
Sets of 5 at your 1RM? Is that really your 1RM then? There needs to be some form of periodization. Varying volume and subaximal weight goes a long ways with building strength.
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Persay my deadlift is 300 1rm i do it 5x rest in between 30 seconds .before work out i like a shake and after workout its meat and carbs with a big glass of milk
 
A lot of PL programs don't do to much Arm work. For me my best growth for arms is to hit Biceps and Triceps in the Same session and Super Set them. Cram as much blood into them to stretch the fascia out.

1.Warm up

2. Super set a Rest Pause of Preacher Curls and Close Grip.
4 sets with a Total rep range of 18-20.. you have to be quick.. NO REST....Skip the Static Hold

3. Super Set 7x12 on Straight Bar Cable Curls and Rope Pressdowns Do these like FST-7 does.. Keep dropping the Weights to keep the 12 rep range.

3. Either Rev. Curls or Hammer Curls.. to finish off the Biceps and hit the Forearms
Super Set Diamond Push ups or Dips. Just a simple 3-4 sets of 10-12.

4. 4x25 Wrist Curls.. I just use a BB with no weights added. By the 3rd set my forearms are done.

Done..Arms should be toasted, but MASSIVE....

If you do this along with a PL program. Make sure to do it on your Light week and not around your Bench Day.

Invalid Link Removed
 
CellWarrior said:
A lot of PL programs don't do to much Arm work. For me my best growth for arms is to hit Biceps and Triceps in the Same session and Super Set them. Cram as much blood into them to stretch the fascia out.

1.Warm up

2. Super set a Rest Pause of Preacher Curls and Close Grip.
4 sets with a Total rep range of 18-20.. you have to be quick.. NO REST....Skip the Static Hold

3. Super Set 7x12 on Straight Bar Cable Curls and Rope Pressdowns Do these like FST-7 does.. Keep dropping the Weights to keep the 12 rep range.

3. Either Rev. Curls or Hammer Curls.. to finish off the Biceps and hit the Forearms
Super Set Diamond Push ups or Dips.

4. 4x25 Wrist Curls

Done..Arms should be toasted, but MASSIVE....
Click to expand...

U mind if I screen shot this ?
 
Sean1332 said:
Well you brought up wanting a program to give you big arms. I guess you already know
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I was doing push ups pull ups to warm up then id be the ass hole that threw on every plate and needed a pick up to get it off the bar just to get 2 solid reps ... so glad those days are over. Now its a little more calculated.
 
CellWarrior said:
A lot of PL programs don't do to much Arm work. For me my best growth for arms is to hit Biceps and Triceps in the Same session and Super Set them. Cram as much blood into them to stretch the fascia out.

1.Warm up

2. Super set a Rest Pause of Preacher Curls and Close Grip.
4 sets with a Total rep range of 18-20.. you have to be quick.. NO REST....Skip the Static Hold

3. Super Set 7x12 on Straight Bar Cable Curls and Rope Pressdowns Do these like FST-7 does.. Keep dropping the Weights to keep the 12 rep range.

3. Either Rev. Curls or Hammer Curls.. to finish off the Biceps and hit the Forearms
Super Set Diamond Push ups or Dips.

4. 4x25 Wrist Curls

Done..Arms should be toasted, but MASSIVE....

If you do this along with a PL program. Make sure to do it on your Light week and not around your Bench Day.

Invalid Link Removed
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Another thing i loved was the alow negative reps... on the Preacher curls people would think i was doing it to be a jerk n waste time . I just wantes the most muscle for my money
 
With a 300lb DL.. your still kind of a beginner stages. I would do 531 and on your Shoulder Press. Add a Super set of Biceps and Triceps in there.

There is an APP called BIG Lifts that will calculate all your 531 Numbers for you. It's simple and Cheap. Well worth it. The Basics for 531 are simple to follow and not complex. Don't deload at the 4th week. Deload at 8 weeks.
 
That^ Stick to something basic, and STICK to it. Follow a program. 5/3/1 and the Cube Method are two programs that are simple and easy to follow. You can do your curls whenever you want.
 
CellWarrior said:
With a 300lb DL.. your still kind of a beginner stages. I would do 531 and on your Shoulder Press. Add a Super set of Biceps and Triceps in there.

There is an APP called BIG Lifts that will calculate all your 531 Numbers for you. It's simple and Cheap. Well worth it. The Basics for 531 are simple to follow and not complex. Don't deload at the 4th week. Deload at 8 weeks.
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Iam and not ashamed at all
 
Im in a similar boat moving from Greyskull, which is a progression with 5 reps in the big 3 to some Westside stuff. While Westside is pretty controversial, its centered around taking one of the big 3's and doing 1 rep max variations of it. Think 1rep max sumo deadlift on matts or box squat with bands. The idea is i you have all these pr's for random **** like box squats, deadlifts off pegs, etc, if you're constantly setting new pr's in variations then when you finally do a straight up squat, deadlift, or bench in competition, theres no way you don't pr.
 
Ljohnson said:
Im in a similar boat moving from Greyskull, which is a progression with 5 reps in the big 3 to some Westside stuff. While Westside is pretty controversial, its centered around taking one of the big 3's and doing 1 rep max variations of it. Think 1rep max sumo deadlift on matts or box squat with bands. The idea is i you have all these pr's for random **** like box squats, deadlifts off pegs, etc, if you're constantly setting new pr's in variations then when you finally do a straight up squat, deadlift, or bench in competition, theres no way you don't pr.
Click to expand...

2-5RM's play a roll in it too...and choosing a lift variant that addresses an individual weakness in a lift.
 
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