New To PowerLifting

[D9S0M]

What's up guys..

Im new to powerlifting and was wondering what would be the best routine for a beginner like my self...

Im looking for strength and thickness...

23
167
5'9

[Iron freak]

stick to the basics.bench,squat,deadlift.mabe some arms,traps.3 sets of 8-10. that put alot of size on me.

[RJstrong]

nice to have you aboard. Powerlifting is a great sport and the feeling of hitting personal records is very rewarding... now that being said let me see if I can steer you in the right direction. Everything revolves around the 3 lifts squat, bench, and deadlift... and all accessory exercises should be geared towards those lifts. Starting off I would keep my reps in the 3-5 range once you are properly warmed up... each lift is different so with practice you will find the range best suited for yourself. They key is to start yourself at a pace that allows for proper technique to develop... the heavy weights will come, however they will come much easier if your form is perfect... obviously this comes with practice, and ideally if you had a knowledgeable powerlifter that you could talk with or train with to help guide your technique that would be great! here is a look at my training split... keep in mind this is not written in stone but it has worked well for me:
mon- squat
tues-off
wed-off
thur-bench
fri-deadlift
sat-closegrips/arms
sun-off
just work on building your foundation, in particular great form, find your bodies most advantageous leverages in each lift (ie sumo, or conventional deadlifting) and start building your strength... good luck and train hard!

[artica]

I definitely 2nd RJ's recommendations. As a newbie learning the lift is very important so spending a day training the specific lift is extremely valuable, once you have learned the lift you can then begin developing speed strength. Using dynamic movements, contrast resistance and even gear. The one thing I recommend is to learn when to lay off, do not overtrain yourself by going balls out every week, learn to modify volume. a great starter cycle would look similar to this:

Week 1 (medium volume)
Week 2 (low volume)
Week 3 (high volume)
Week 4 (deload, use a medium volume for accesory work, skip your ME lift)

As for exercise layout, RJ's is right on as well
Day 1 - Squats
Day 2 - Bench (ME)
Day 3 - Off
Day 4 - Sled Work, or recovery work
Day 5 - Deadlift Training
Day 6 - Rep Work on bench

Try and not max out with singles for a while, stick with 3's and 5's to develop a solid base. This will help take care of weaknesses so injury is prevented when maxing out with singles.