Looking at powerlifting programs

[anfee]

Check the sample routine in this article. I think it would be a good place for you to start.

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

I did something similar for my first cycle and made pretty killer gains. I would only deadlift on day 1 and day 3 if it was me and I'd give each lift a day where I started with it for the strength day. Then throw in all your accessories on Saturday and you're good to go.

I actually wasn’t too far off with my thought process... Except this is 1000x better and puts all the heavy sets as the first exercise. Sooo maybe nothing like I mentioned Hana. I actually really like this layout, especially since the “Saturday” adds some spice to the program. LOL.

You’re the man. I’ll follow this and keep a log. I appreciate all the help and hand holding here.

 

[anfee]

Week one planned and primed - I’m going to actually do exactly the items listed in the program and then switch up variations of my squat and bench while continuing to focus on a conventional deadlift. Stay tuned for the log... that sounds so sexual. “Woman, stay tuned for DA LOG”

Here she is:

 

[RodgerThat]

Week one planned and primed - I’m going to actually do exactly the items listed in the program and then switch up variations of my squat and bench while continuing to focus on a conventional deadlift. Stay tuned for the log... that sounds so sexual. “Woman, stay tuned for DA LOG”

Here she is:
View attachment 91296

I would also do 3x failure on pull ups and dips 2xfailure (do hollow body dips easier on the shoulders harder on the triceps) day 1/2/3 so long as you’re taking a rest day between each. Also benching that much during the week with one day to work on imbalances might leaving you hurting in the elbows so wouldn’t hurt to do a super light weight of bicep curls during you warm up for being so your bicep tendons are moving nicely before you static load them with something so heavy

 

[anfee]

So I did day 2 (Wednesday) and holy fucking shit...

That beat the hell out of me. I’m going to need to adjust the weights a bit or have 2 rest days in between until I get the hang of the exercises.

Squats did not go as planned. Could not for the life of me get the squats up. Only 3x3 at 340 and I was winded. My joints felt so achy today which could be attributable to my adex or just not enough water. Combo? All I know is by the end of the workout I was dead. Took me a full hour and a half to complete. And I kept thinking “it’s just fucking 3 exercises... god damnit!”

Absolutely killer. My glutes were sore from when I did deadlifts on Monday for that single set of 4 at 405.

What the fuck did y’all recommend to me?!?! Stay tuned for more of this shit show called my life LOL.

 

[RodgerThat]

So I did day 2 (Wednesday) and holy fucking shit...

That beat the hell out of me. I’m going to need to adjust the weights a bit or have 2 rest days in between until I get the hang of the exercises.

Squats did not go as planned. Could not for the life of me get the squats up. Only 3x3 at 340 and I was winded. My joints felt so achy today which could be attributable to my adex or just not enough water. Combo? All I know is by the end of the workout I was dead. Took me a full hour and a half to complete. And I kept thinking “it’s just fucking 3 exercises... god damnit!”

Absolutely killer. My glutes were sore from when I did deadlifts on Monday for that single set of 4 at 405.

What the fuck did y’all recommend to me?!?! Stay tuned for more of this shit show called my life LOL.

Lower your weight... maybe? Proper powerlifting programming will not leave you with DOMS you are working with a weight that’s too heavy then. Drop everything 10% should feel almost too easy for the first little bit gettIng into powerlifting. Even if you’re an advanced lifter that doesn’t mean you have an adapted CNS and that’s why those dead’s on Monday are still killing you and your power.

 

[Masters Power]

No point in know anything close to your 1rm for deadlifts for a long time whatever it is it’s not a useful number and reaching total fatigue on any deadlift set fucks your CNS for a much longer time then your muscles take to recover from it and can leave you wondering why you are having shitty workouts week to week. Candito is garbage, in the way that he programs it breaks people. Both Layne Norton and Candito are incredible athletes one with great knowledge the other with so so candito being the later, anyways these guys have knowledge but they don’t take into consideration the long term effect. They make great instant results programs that leave you fucking broken the day after it’s done if you even make it that far. But there is caveats with every program, if there is a single guy here that’s ran Sheiko and hasn’t had their elbows been killing them because of it I’d be surprised but that is a program that will build a better bench... at the expense of your elbow health but man you’ll feel strong.

Someone like yourself I would change over to even something so simple as starting strength 5x5, will your bench grow? No but it’s better then your squat and deadlift so maybe that’s a good thing. The book “starting strength” will however make you laugh while you read about form and other movements that are going to make you even more powerful I.e the power clean. If you aren’t down for cookie cutter styles and just want to get better at deadlifting then I’d suggest something similar to @johntt44 did, I mean you’re starting in a similar strength zone and he followed a very simple protocol one day of the week you do speed pulls the other day you do heavy pulls but you never fail a rep.

I have become pretty efficient at putting up credible meet numbers over the years but what I have found as that has become the case is that there is virtually no set "programming" I can do based off of my my one rep meet maxes.

My body simply can't and doesn't hold up to any programming based on those numbers whether it be Norton, Candito, Sheiko you name it.

So for the past several years I am totally self programmed although I do use some of the people I respect programming and modify it greatly based on my own circumstances.

But I just can't do any cookie cutter program. I miss reps and my CNS suffers greatly. I am proficient at a one rep max on the three powerlifts because that is my focus but it doesn't translate well to sets and reps programmed based on those maxes for me.

I think a major part of this is that I have learned to focus and use maximum intensity for singles but it doesn't work on multiple rep sets at over 50 years old.

 

[anfee]

Lower your weight... maybe? Proper powerlifting programming will not leave you with DOMS you are working with a weight that’s too heavy then. Drop everything 10% should feel almost too easy for the first little bit gettIng into powerlifting. Even if you’re an advanced lifter that doesn’t mean you have an adapted CNS and that’s why those dead’s on Monday are still killing you and your power.

I’m lowering all my 1rm’s by 10%. Looking at those figures, I know I can hit them individually. However, all in one workout will be the true judge.

I’ll rest up and hit this again next Monday with my new weights. Thanks for the help

 

[Perrin Aybara]

I'd recommend starting your week with either your heavy squat or deadlift day and having bench in the middle to have a little time for recovery between.

 

[anfee]

I'd recommend starting your week with either your heavy squat or deadlift day and having bench in the middle to have a little time for recovery between.

Solid advice now that you mention it.

 

[colossus25]

I'd recommend starting your week with either your heavy squat or deadlift day and having bench in the middle to have a little time for recovery between.

Yuppp i start with deadlift then bench and squats at the end of the week.

 

[Worf]

No.

^This to the trap bar

 

[Worf]

So I did day 2 (Wednesday) and holy fucking shit...

That beat the hell out of me. I’m going to need to adjust the weights a bit or have 2 rest days in between until I get the hang of the exercises.

Squats did not go as planned. Could not for the life of me get the squats up. Only 3x3 at 340 and I was winded. My joints felt so achy today which could be attributable to my adex or just not enough water. Combo? All I know is by the end of the workout I was dead. Took me a full hour and a half to complete. And I kept thinking “it’s just fucking 3 exercises... god damnit!”

Absolutely killer. My glutes were sore from when I did deadlifts on Monday for that single set of 4 at 405.

What the fuck did y’all recommend to me?!?! Stay tuned for more of this shit show called my life LOL.

welcome to a powerlifting workout

 

[Worf]

Another good program for beginners is a push pull split

Monday: Pull Day
MainLift: Conventional DL 3x5
Accessory Movements:
Chin ups or variant 3x8
Shrugs or Variant 3x8
Good Mornings 2x10
Arm Curls or variant 2x10
Abs 3x25

Tuesday: Rest

Wed: Push Day
Main Lift: Squats 3x5
Main Lift: Bench 3x5
Accessory Movements:
Front Squats 3x8
Dips: 3x10
Calve Raises 3x10
abs 3x25

Thurs: Rest

Friday: Pull
Main Lift: DL Sumo 4x4
Accessory Lifts:
Barbell Bent Row: 3x6
Up right Rows 3x10
Stiff Leg DL 3x8
Abs

Sunday: Push
Main Lift: Standing OHP 3x6, 1x5
Close Grip Bench: 3x8, 1x6
Front Squats 3x8
Dumbell Step up Lunges 18" Box 3x10
skull crushers 3x7
calve raises 2x25
abs 3x15

This is like an improvement on starting strength. Very basic program. Everything is there and lots of room for adjustment. Its also left up to the user on how heavy to go. Change the reps, substitute in different exercises etc.

 

[Shortname_4206982]

I would definitely echo the other folks ITT who suggested you look into Mark Rippetoe and his book "starting strength" as well as his youtubes. Focus on form, drop the weight from 405, go down to like 315, add 10lbs a session and do 5x5 for a while til you need to switch to 3x5 then eventually 3x3 and 5x2 (should be deadlifting 120% of yr squat by that point)

 

[Perrin Aybara]

I would definitely echo the other folks ITT who suggested you look into Mark Rippetoe and his book "starting strength" as well as his youtubes. Focus on form, drop the weight from 405, go down to like 315, add 10lbs a session and do 5x5 for a while til you need to switch to 3x5 then eventually 3x3 and 5x2 (should be deadlifting 120% of yr squat by that point)

The chapters on form are very descriptive. In conjunction with watching videos on form and recording and analyzing your own videos you can really get the movements down.

 

[Oldschool]

Never been much into programs until recently. Why no love for the GreySkull programs? I really enjoyed running it my last little blast. Just curious.

 

[RodgerThat]

Never been much into programs until recently. Why no love for the GreySkull programs? I really enjoyed running it my last little blast. Just curious.

More of a intermediate program, not the best laid out program but it is good for someone once they’ve gone through the 5x5 style linear progression. Personally I’d lean towards Texas method 5x5 instead of grey skull then something like wendlers 5/3/1. But as far as cookie cutter programs greyskull is in the top 10 IMO for powerlifting in the beginner to late intermediate phase. For advanced level lifters it wouldn’t make sense for them to run it

 

[showstoppa]

If you are looking for a good beginner program, look at the greyskull lp