Make me strong

[Aestheticstqwe98]

Hey guys I've been weightlifting for about 5 years, mostly hypertrophy and endurance training. I lift heavy alot of the time, but nothing comparible to "heavy" by powerlifitng standards. I want to start incorporating a power week every-other-week into my training procotol. Can anyone here point me towards a nice 3-day power split for intermediately-experienced weak guys? I don't know where to start besides just basic overload on squat/bench/deadlift. I'd like to do power accessory work also..heavy rows, weighted chins/dips, etc. Please educate me. Thanks

 

[Mac11wildcat]

Do you have a strength goal in mind? What’re your big 3 lifts currently?

 

[Aestheticstqwe98]

Do you have a strength goal in mind? What’re your big 3 lifts currently?

Besides obviously being stronger, I want to start lifitng heavier for body composition. That might sound a little uneducated, but I've always admired the muscle density and thickness that powerlifters have. Putting on strength and size would be ideal. I'd like to swap between Hyper and Power weeks. I've got a great physique at 5'8" 190lb 12%BF, but I'm terribly weak especially on my squat.
200/235/300 s/b/d

 

[Mac11wildcat]

Gotcha. So I’m def not the one to recommend a power building program, just wanted to drop a friendly reminder that bodybuilding programs can still utilize ~6 rep sets for movements mixed with other “traditional” rep ranges the rest of the workout and build plenty of strength. Most BB are still world class strong. But for getting numbers up I think, given where you’re at, I’d def wait for a suggestion on getting that base up. It’ll help building in the future too.

 

[Aestheticstqwe98]

Gotcha. So I’m def not the one to recommend a power building program, just wanted to drop a friendly reminder that bodybuilding programs can still utilize ~6 rep sets for movements mixed with other “traditional” rep ranges the rest of the workout and build plenty of strength. Most BB are still world class strong. But for getting numbers up I think, given where you’re at, I’d def wait for a suggestion on getting that base up. It’ll help building in the future too.

So you're saying I can adust rep ranges for some lifts on my current regimen in order to mix hyper and power in the same workout? I get really creative and cover all my bases as far as tempo goes, but I never thought of mixing rep ranges on the same muscle group. According to my current training below, for which of these lifts would you utilize a 3-6 rep range, besides the obvious big 3.

 

[Mac11wildcat]

So you're saying I can adust rep ranges for some lifts on my current regimen in order to mix hyper and power in the same workout? I get really creative and cover all my bases as far as tempo goes, but I never thought of mixing rep ranges on the same muscle group. According to my current training below, for which of these lifts would you utilize a 3-6 rep range, besides the obvious big 3.
View attachment 150191

I wouldn’t go as low as 3 on anything but the big 3 really. But 6 is a viable rep range for almost any exercise (except maybe true isolation stuff, especially arms, where tendons can get aggravated quickly).

 

[Aestheticstqwe98]

I wouldn’t go as low as 3 on anything but the big 3 really. But 6 is a viable rep range for almost any exercise (except maybe true isolation stuff, especially arms, where tendons can get aggravated quickly).

Right. Okay makes sense

 

[Eman]

Eh... I don't know if it would really make sense to do a power week every other week. That's not really how powerlifting works?

I don't really know where you're at base wise but, a linear periodized program would very likely be all you need... Then just add hypertrophy movements after the main lifts. Focusing on strength every other week just isn't gonna really pan out long term.

5/3/1 could be helpful here, that's a very simple program to toss into your typical BB lifting. As you work down into the heavy singles, you can work down towards the 6-8rep max range on hypertrophy moves... And work up to the 15 rep range when you're on the other side.

The juggernaut method is another program that is easy to toss into a regular lifting plan... I actually prefer it to 531. When you are in the higher rep range blocks, you're doing hypertrophy work... And when you get into the realization block, you'll want to drop down the volume and intensity of your hypertrophy work.

Kind of just a basic overview, I can give you more detail if you need... Need to know your maxes, how many days a week you lift, anything else that's relevant.

 

[Btcowboy]

I like @Emans suggestion with 531, there are a couple variations including one set up for BB. Another option I liked that for me at one time worked for me was PHAT. It had 2 days of strength, a day off and 3 days of BB.

 

[malfeasance]

Hey guys I've been weightlifting for about 5 years, mostly hypertrophy and endurance training. I lift heavy alot of the time, but nothing comparible to "heavy" by powerlifitng standards. I want to start incorporating a power week every-other-week into my training procotol. Can anyone here point me towards a nice 3-day power split for intermediately-experienced weak guys? I don't know where to start besides just basic overload on squat/bench/deadlift. I'd like to do power accessory work also..heavy rows, weighted chins/dips, etc. Please educate me. Thanks

Hey, go do some reading at the powerlifting forum. Then maybe post your question there.

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Discuss powerlifting, competition, training journals.

thinksteroids.com

I just wanted to chime in, though, that you probably do not need anything special at this moment. With a 200 pound squat, you just need to get under the bar and squat two or three times a week. That number should go up no matter what rep and set range you do so long as you get after it and are eating enough. I don't think any special routine is required to double that number in a year.

Is this the result of a younger person who spent time on the upper body and neglected the legs?

 

[malfeasance]

Need help with powerlifting routine

Hey guys So I have been getting back into powerlifting for the last few months, but have figured out I might be going about it the wrong way. I have basically been focusing on each lift only once per week with accessory/hypertrophy work. After some advice from our forums favorite powerlifter...

thinksteroids.com

 

[malfeasance]

Need help , i may switch over to Powerlifting

Hey guys i'm thinking about switching from Bodybuilder over to Powerlifting because i really like to move heavy weight. Since i am training in a powerlifting gym (oldschool) and some people there told me i should switch to powerlifting because i relatively strong. Never thought of that actually...

thinksteroids.com

 

[Worf]

So you're saying I can adust rep ranges for some lifts on my current regimen in order to mix hyper and power in the same workout? I get really creative and cover all my bases as far as tempo goes, but I never thought of mixing rep ranges on the same muscle group. According to my current training below, for which of these lifts would you utilize a 3-6 rep range, besides the obvious big 3.
View attachment 150191

Well that needs to go if you want to get stronger. I’d cut that shit in half. Too much fluff and pump. Hit some basics, and try putting more weight on the bar every week or 2 and add reps when you move beyond that.
here’s a basic program.

Mon:
Squat 3x5 Heavy, try increase weight by 5 lbs per week
Bench 3x5 Light
Incline bench 3x10, light
Leg press, 3x10 moderate (rpe 7)

Wed
Deadlift 3x3, Heavy ( add 5 lbs weekly)
Bench 3x10 , moderate
Rows 3x 8-12
Flyes 3x 8-12
Abs 3x12-20


Friday
Squat 3x8, light
Bench 3x3 Heavy
Triceps 4x 8-12
Biceps 4x 8-12
Rdl’s 3x8 Light

 

[Test_Subject]

I like @Emans suggestion with 531, there are a couple variations including one set up for BB. Another option I liked that for me at one time worked for me was PHAT. It had 2 days of strength, a day off and 3 days of BB.

Your lifts are pretty low (no offence) so some sort of linear progression would be my recommendation. I’ve always liked Greyskull LP. 531 is a great template, but you might be selling yourself short on your rate of progress with it since its progression scheme is by nature more moderate in pace than LP programs. Once your lifts are respectable, 531 is exactly what I’d use.

You could also try a DUP 3 day routine like @Worf outlined. That’s a bit more complex to program properly, though.