B.A.'s Basic Powerlifting Routine for Beginners

[B.A.]

I'm far from becoming the next Louie Simmons, but the following programme may be of some help to a few members. I've used this program for a number of clients interested in powerlifting/ increasing strength at the gym I work at and have been met with promising results. Do the exercises in the stated order:

Monday or Tuesday: Squat day - Regular Squats 5x5, Good Mornings 5x5, Power Snatches 3x3 or jump squats 3x3 or Lunges 3x8and Sit - Ups (weighted if possible) 3x10 (Get a School Gym Teacher or experienced lifter to show you the technique for Snatches. They build INCREDIBLE total body strength and power IMHO.)

Wednesday: Bench Day - Flat Bench Press 5x5, Bent Over barbell Power Rows 3x8 (Instead of the bar being in your hands the whole set, bar starts on floor, pick it up overhand grip with as much power as possible up to just below your sternum, then lower it to the floor and let go, and repeat), Dips 3x5 (weighted if you're strong enough), Lat pulldowns 3x8 or pull ups/ chins 3x8 (depends on your strength), and lastly skull crushers 3x8.

Friday: Deadlift Day - Regular Deadlift 5x5 or 8x3, High Pulls or Power cleans 3x3 (do a google search on them if you don't know the exercises), Push Presses 5x5 (Strict military presses are for bodybuilders. Use your knees/ some leg power to force that bar up!), and another deadlift movement, such as romanian deadlifts 3x8.


Do grip training on Mondays and Fridays aswell: Dumbell/ Barbell holds, plate pinches and weighted/ non weighted hangs are some really good grip exercises.

Cut out all the bodybuilder exercises. No knee extensions or leg curls, no hack squats or leg presses, cut out/ limit fancy machines and pulleys and limit your dumbell work, no upright rows or bent over barbell rows or preacher curls or military presses or dumbell flyes etc etc. Leave that stuff to the bodybuilders!

Give the routine 3 to 4 months consistent training to merit a decent shot at it before throwing it on the scrap heap.

- B.A.

 

[B.A.]

Some methods of Periodisation

With 5x5, 5x3, 3x3 and 3x1 you take the same approach. For each period of training you have five workouts to accomplish a 2.5kg incrament. If you train Squat, bench on Monday for example, you will have five Mondays to accomplish whatever weight and repetitions you're attempting (as above). Start at 5x5 with whatever weight you can do comfortably for 8 repetitions for one set. You'll probably notice that it's too easy, so enjoy it while you can. Stick with 5x5 until you're unable to successfully accomplish an incrament of 2.5kg per workout. If after five workouts you're unable to do this then drop to the next stage, 5x3 and so on until you reach 3x1. This type of training is great for squatting and benching, however deadlifts are a little different IMO. Deadlifts should be trained with doubles and triples. I use the above program for squatting and benching. For deadlifts I train 8 sets for three reps and 3 sets for 2 reps. The 8 sets are usually progressive to about 80% and the 3 sets I use one weight at approx. 90 to 95%. I have found more then 3 repetitions is hard on your hands and shins.

Hope this makes some sense.

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Move the sets/ reps on your bench and squat to 5x5, increase the poundages to an amount that you can do with moderate ease for this set/ rep range. There is no point in being able to do this weight "15 times", as you are training for explosive power and strength, not endurance. make 2.5kg incremental increases on they two lifts weekly until you struggle to complete 5x5 for that given weight. Attempt 5x5 with the weight a couple more times, you may adapt, and try another 2.5kg increase. When it becomes impossible to complete 5x5 for the weight, move the bench/ squat to 5x3, and increase the poundage by 5-10kg (triples are alot easier to do than 5 straight sets), and take the 5x5 as far as you can, just like you did with the 5x5. When you can do no more, go to 3x3, take it as far as you can, then 8x3, take that as far as you can, then back to 5x5. You should find that you have made a strength increase of between 20 and 25%.

- B.A.

 

[Templeton]

Excellent post, this is a great way to train. Back to basics. Try a cycle of this kind of stuff then revert to more regular bodybuilding and watch how you grow.

 

[Soshyopathe]

solid