MESO-Rx
Anabolic Steroids
Powerlifting Workout Plans?
- Thread starter Spideog
- Start date
laclark89
Member
if your transitioning from bb I would start with a more beginer program like a 5x5 then mabe a 531.
Also its j wendler 531, jm blakley is different power lifter.
FFHall
New Member
5/3/1 is a good program for when you're struggling to progress elsewhere. I agree with above, coming from the higher reps ranges of BB, I would start out with a 5x5 program for a while and see how you get on. Stronglifts 5x5 is a good example.
SenorSuperdrol
Member
5/3/1 is ok. You’d probably be happier buying a more comprehensive program from Ben Pollack or Deathgrip Derek. Lastly, you’d get the most performance from actually hiring a coach.
Doesn’t matter, just eat shit like ice cream and rest 15 minutes between sets and you should see your strength go up quickly
TurtleTank
Member
5/3/1 was too low volume for me, even when I was natty. I like 5x5 or a beefier 5/3/1 derivative.
Here’s my base plan right now:
Day 1:
Heavy Squats - 5 triples
Bench assist - usually incline, sets of 8
Dead Assist - weighted chin ups
Maybe some abs
Day 2:
Heavy Bench - 5 triples
Bench Assist - usually OHP, sets of 8
Dead Assist - usually rows, sets of 12
Light Squats - 3 sets of 12
Day 3:
Deads - 3 moderate triples then 3 heavy singles
Light bench - 5 sets of 8
BBing supplement - usually bi’s and side delts
Here’s my base plan right now:
Day 1:
Heavy Squats - 5 triples
Bench assist - usually incline, sets of 8
Dead Assist - weighted chin ups
Maybe some abs
Day 2:
Heavy Bench - 5 triples
Bench Assist - usually OHP, sets of 8
Dead Assist - usually rows, sets of 12
Light Squats - 3 sets of 12
Day 3:
Deads - 3 moderate triples then 3 heavy singles
Light bench - 5 sets of 8
BBing supplement - usually bi’s and side delts
TurtleTank
Member
Here’s this weeks log if that helps:
Advanced LP (Cycle 4):
Cardio #1:
Jogging:
Heavy Squat:
Heavy Bench:
Jogging:
Heavy Deadlift:
Advanced LP (Cycle 4):
Cardio #1:
Jogging:
- 4.0mi x 6.0mph
Heavy Squat:
- 445x3x5
- 55x5x5
- 230x5x5
Heavy Bench:
- 345x3x5
- 225x8x5
- 145x8x5
- 385x10x3
Jogging:
- 4.0mi x 6.0mph
Heavy Deadlift:
- 525x3x3, 575x1x3
- 315x6x5
- 70x12x5
- 50x12x5 machine
gollumgains
New Member
100%
When i first started powerlifitng back in 2012, ran smolov, sheiko etc . Had a one on one with a coach in a powerlifting gym and seeing how much the atmosphere , brotherhood and people literally cheering you to get that lift it made it easy to join on the spot.
barbell001
Member
Blimey, how do you go on to do Volume Bench after training Heavy deads??! I am crippled after heavy deads, can manage some sets of BB rows after buts thats about it lol
TurtleTank
Member
I’ve been lifting a long time, I guess. I usually have some adrenaline left and get in a good pump after deads, but a couple hours later, the fatigue sets in. I feel like I got hit by a truck the next day. Trying HGH and hoping that will help a bit. Honestly I feel like I have more strength in me, but going too heavy tears me up for days. If I can manage to recover faster, I think I could be putting up bigger numbers.
TestosTyrone
Banned
531 is a great starting point.
I prefer conjugate method for RAW lifters, not equipped. Focus on getting stronger at movements you suck at.
Pause bench
Close grip bench
Paused close grip
Incline bench
Paused incline
Floor press
Spoto press
AMRAP sets (aim for 8 reps)
Deficit deadlift
Banded deadlift
Banded deficit deadlift
Sumo deadlift
Sumo block pull
High bar squat
Low bar squat
Paused squat
AMRAP
Just find what works best for your needs and hammer at those weaknesses.
Pick a few, cycle through them for a few weeks, don't try to hit PRs unless it's AMRAP sets. Lower the % and hit an AMRAP. If you're constantly progressing in things you suck at, you'll always be hitting PRs every time you come into the gym. If some days you aren't feeling it, autoregulation comes into play. Have fun with it
I prefer conjugate method for RAW lifters, not equipped. Focus on getting stronger at movements you suck at.
Pause bench
Close grip bench
Paused close grip
Incline bench
Paused incline
Floor press
Spoto press
AMRAP sets (aim for 8 reps)
Deficit deadlift
Banded deadlift
Banded deficit deadlift
Sumo deadlift
Sumo block pull
High bar squat
Low bar squat
Paused squat
AMRAP
Just find what works best for your needs and hammer at those weaknesses.
Pick a few, cycle through them for a few weeks, don't try to hit PRs unless it's AMRAP sets. Lower the % and hit an AMRAP. If you're constantly progressing in things you suck at, you'll always be hitting PRs every time you come into the gym. If some days you aren't feeling it, autoregulation comes into play. Have fun with it
Anabolic_Cheese
New Member
I've had a lot of success with Heavy Light Medium kind of training in the past.
I suggest picking up Andy Baker KSC Training book it should have a few programs to pick from.
I suggest picking up Andy Baker KSC Training book it should have a few programs to pick from.
Worf
Member
What was your total volume prior to the switch. It may behoove you to allow time for the adjustment in intensity and then move forward with tonnage minimums or RPE standards. An in person coach or crew is going to be a requirement if you want to take competition seriously.
Grimnir
New Member
Powerliftingtowin has a lot of good workouts with reviews of each of their strengths and weaknesses. Though I don't like the program he came up with for beginners. Then again I'm no an expert it just seems boring. I'd also check the boostcamp or strengthlog apps. They have some good programs and make it easy to track workouts and progress.
Rogal69
New Member
100% this. I worked with Greg Panora’s team for years and I got the strongest with them. Everyone ran the same program and everyone was hitting PR’s consistently. I couldn’t recommend it enough. If you want to run solo then look into 5thset by Swede burns, it’s similar and what Greg’s used to be based off of and is a fantastic program. Worked up from a 1500 ish total to a 1700 + total at 220 in about 2 years. Slow and steady progress is what works best.
I like Base Camp 2.0 by Kodiak Barbell BASE CAMP 2.0(offseason 9 week) — KODIAK BARBELL
It’s basically three 3 weeks waves that increase in RPE each week, reset for the next 3 week wave and then each wave drops reps/increases weight.
It’s basically three 3 weeks waves that increase in RPE each week, reset for the next 3 week wave and then each wave drops reps/increases weight.
