Need help with powerlifting routine

[Ironlyfe80]

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, I have decided to give the Texas method a shot. Now I have to get used to the extra volume, but I dont think that will be an issue. The real issue is I don't do power cleans or snatches, and I don't know how ideal it is deadlift more than once a week.

I downloaded the "go ham texas method" app for guidance, but need to modify it a little. It calls for squat and bench everyother day, but with the 3rd day going for a 5 rep pr, but the dead and cleans seem a little backwards to me. On the first day, it calls for 1 set of 5 of deads, the second day is glute ham raises or back extensions, and the 3rd day is cleans or snatch, alternating each week.

Wouldn't it be more optimal to try and pr a set of 5 on the 3rd day with the other 2 lifts, with accessory work (ghr/be) the first 2 days? Only suggestions would be appreciated.

I did do the first day today. It was 5 sets of 5 on squats and bench based off 90% of my 5rm on each lift.
Squats
5x5 of 345
Bench
5x5 325
Deads
1x5 345
And I threw in a 1x1 of 405, just because.
I also added in 4x12 of standing calf raises at max (not sure what it was)

 

[Perrin Aybara]

There's other templates without the oly lifts. Type out what that routine calls for and I can tell you my opinion for optimizing it for powerlifting.

Or if you check out @Ickyrica's log he's doing what I believe is the ideal version for powerlifting. I couldn't find the template anywhere, but told him what I could remember of it.

 

[ickyrica]

Sheiko strikes again thread. Page 14. Come with your A game

 

[franchise24]

Good thread at @Ironlyfe80. @Perrin Aybara helped me switch up my routine. Still learning it, but I love it. You will get the help you need here.

 

[Ironlyfe80]

There's other templates without the oly lifts. Type out what that routine calls for and I can tell you my opinion for optimizing it for powerlifting.

Or if you check out @Ickyrica's log he's doing what I believe is the ideal version for powerlifting. I couldn't find the template anywhere, but told him what I could remember of it.

Day 1
Squats 5x5 @ 90%5rm
Bench 5x5 @ 90%5rm
Deads 1x5 @ 90%5rm

Day 2
Squats 2x5 @75%5rm
Ohp 3x5 @ 80%5rm
Pullups 3x AMRAP
glute ham raise or back extention
5x10 (alternating each week)

Day 3
Squats
1x5 100% 5rm (or new pr 5rm)
Bench
1x5 100% 5rm (or new pr 5rm)
Power clean or snatch
5x3 @ 100% 5rm (alternate lifts each week)

Thats all it shows on the app. Im not sure how it progresses really. I dont see how deadlifts progress either, without trying for new 5rm each week like the other lifts.

 

[Ironlyfe80]

Good thread at @Ironlyfe80. @Perrin Aybara helped me switch up my routine. Still learning it, but I love it. You will get the help you need here.

Thanks man! I figured I would be able to get help here. I've been reading for a while and can really see the comradeship.

 

[Perrin Aybara]

Day 1
Squats 5x5 @ 90%5rm
Bench 5x5 @ 90%5rm
Deads 1x5 @ 90%5rm

Day 2
Squats 2x5 @75%5rm
Ohp 3x5 @ 80%5rm
Pullups 3x AMRAP
glute ham raise or back extention
5x10 (alternating each week)

Day 3
Squats
1x5 100% 5rm (or new pr 5rm)
Bench
1x5 100% 5rm (or new pr 5rm)
Power clean or snatch
5x3 @ 100% 5rm (alternate lifts each week)

Thats all it shows on the app. Im not sure how it progresses really. I dont see how deadlifts progress either, without trying for new 5rm each week like the other lifts.

Yeah, don't do that template. It's outdated for one. I believe even Mark Rippetoe himself agrees that trying to hit a deadlift 5RM after 5x5 squats isn't going to go well.

Deadlift twice a week is good, by the way. I'm currently doing each lift twice, but in the past I've gone as high as 3x for squats and 4x for bench with good results. 2x seems to be my sweet spot though.

 

[Perrin Aybara]

Thanks man! I figured I would be able to get help here. I've been reading for a while and can really see the comradeship.

We're a family here for real.

 

[Ironlyfe80]

Yeah, don't do that template. It's outdated for one. I believe even Mark Rippetoe himself agrees that trying to hit a deadlift 5RM after 5x5 squats isn't going to go well.

Deadlift twice a week is good, by the way. I'm currently doing each lift twice, but in the past I've gone as high as 3x for squats and 4x for bench with good results. 2x seems to be my sweet spot though.

I just read your post in Ickyrica's thread. That looks almost exactly what I'm looking for. When do you do accesories though, 4th day or after main lifts?

 

[Perrin Aybara]

I just read your post in Ickyrica's thread. That looks almost exactly what I'm looking for. When do you do accesories though, 4th day or after main lifts?

Either could be made to work. I prefer a fourth day myself. Just don't get carried away where it affects recovery. I just hit some higher reps on a few things like lats, traps, biceps, hamstrings, etc. and call it a day. I'd do overhead press on that day in your situation.

 

[Ironlyfe80]

Either could be made to work. I prefer a fourth day myself. Just don't get carried away where it affects recovery. I just hit some higher reps on a few things like lats, traps, biceps, hamstrings, etc. and call it a day. I'd do overhead press on that day in your situation.

I think a 4th day will definitely work best. I'd go stir crazy hitting the gym only 3 days a week.

I'm going to start the program you outlined next week, and probably turn this thread into a log. I signed up for a new gym today and met the guy in my town that has a powerlifting team. He invited me to a mock meet this Saturday. At least I can see where I am really at and I'll be able to set better baselines.

 

[Ironlyfe80]

Today was a light day since I will be doing a mock meet on Saturday.

Squats
2 x 5 @ 275
Bench
3 x 5 @ 275
Neutral grip pullups
5 x 5
Standing calf raises
5 x 10
Seated calf raises
5 x 10

 

[Ironlyfe80]

Did a small mock meet today, just to see where I am at before I start the new program.

I was really stoked when I got 495 on squat. The highest I have done before was 405, but for reps. I expecting to get about 460. 1st rep was 435, should have been easy, but was a little difficult because I took it for granted. Jumped to 475, and it felt really easy, but after review video, I saw I didn't hit good depth. Instead of doing it again, I put 495 on, went low, and put it up with ease. I am really excited how my squat is progressing.

On bench, I got 405 quite easily with good form and all. Felt good and put 425 on. It felt super heavy, got it about halfway up and had to call for the spotter. My lat locked up a little so I called it on bench.

Went on to deads. My pr was 495, but with straps. I use straps alot because of the 9 operations I have had on my right hand. The most I have pulled before without straps was 405. Today, I was able to pull 505 without straps. Tried 525, but was exhausted and called it a day.

I have never maxed all 3 lifts in the same day before, so I think I learned a lot if I ever decided to do a meet one day.

 

[Ironlyfe80]

Did a little supplemental work today. Started with 20 mons on the treadmill at a 5% incline @ 3.2 mph.
Did 5x5 ohp @ 190 rpe around 7
Neutral grip pullups 3 x amap
4 x 12 lying ham curls
4 x 12 leg extentions
3 x 10 hammer curls
3 x 12 overhead tricep extention
By then I was pretty gassed and called it a day. Dont want to over do it.

 

[Ironlyfe80]

First true day of the new program, that was originally laid out by @Perrin Aybara for @Ickyrica.

Squats- intensity day
135 x 10
225 x 5
315 x 5
365 x 5
385 x 5
405 x 5 (5rm)
Deads - volume day
135 x 10
225 x 5
340 x 5 - 5 sets
Bench- light day
135 x 10
225 x 5- 2 sets
225 x 10 supposed to be 3rd set of 5, but could help doing a few more reps
Also did 3 sets of 10 on standing calf raise.

 

[Perrin Aybara]

Also did 3 sets of 10 on standing calf raise.

You went too far here, lol.

One of these days I'm going to find the original template for you guys. If there's any differences they aren't much and I'm confident this is solid as it's laid out in @Ickyrica's thread.

 

[Ironlyfe80]

You went too far here, lol.

Yeah, I was worried about that, haha.

I feel it's definitely going to be solid, for a few months at the least. Especially since I'm not really accustomed to the volume, but with the 3 varying levels of intensity it's very doable.

 

[Perrin Aybara]

Yeah, I was worried about that, haha.

I feel it's definitely going to be solid, for a few months at the least. Especially since I'm not really accustomed to the volume, but with the 3 varying levels of intensity it's very doable.

Just try to stay away from RPE 10's and you'll be all good.

 

[Ironlyfe80]

Just try to stay away from RPE 10's and you'll be all good.

Even on 5RM intensity days?

 

[Perrin Aybara]

Even on 5RM intensity days?

In my opinion, yes. You're too advanced and using enough weight you'll overtrain with this amount of volume and that much intensity. I mean we're all different, but I know I would without question. Do x5 @RPE 9 on those days.

If after a couple weeks you feel you need more add a back off set or two at a lighter weight. You can rotate in x3 @9 on your intensity days, too. When I ran it I did 8's, 5's and 3's. Looking back 8 was probably too many reps, but it's cool to change your rep ranges if you need to in order to progress.