New to powerlifting..Help needed/Log included

[Fordfan01]

I have been training for bodybuilding but decided to get my feet wet in powerlifting as well. I really dont know where to begin so ne help would be great.

Well ive been working out for about 3 years now. Im just now getting back into the gym after a long ankle injury kept me out of the gym. Im 6'1" 180 lbs 20 yrs old.

Traing schdule:
Mon - Chest Tri
tues legs
wed off
thurs - back bis
fri - shoulders

Maxes all before injury should be back to par soon
Bench max 240
Squat max 225 (never really maxed and havent been training legs very long)
deadlift max 320

[cmillett]

Ok 1st things 1st , you need to focus on the big 3 , SQ bench and DL

Some like to split their SQ DL days but others like myself like to train SQ and DLs in the same daay by cutting the volume a bit.

Heres my bread and butter split stolen from Kennelly

Sun - off
mon- upper back / SQ DL rehab
Tues-bench DE/ rehab
wedn-off
thur-SQ DL
fri-off
SAt-bench Heavy or ME

You will find fast that having isolation days (like shoulder day) will put you in an overtrained state fast .

My advice is this ,

Start off with a 4 day wkly split , and have 3 days specfic for the SQ bench and DL with an assistance day.. Since your already been weight training, start with weight around thr 50-65% range for sets of 5 for the next 4 wks or so , then start going for sets of 3 in the 70-85% range for the next 4 wks , And remeber too pay attention and work on your form , every rep needs to be consistent , thats why you see alot more Plers train their main lifts under reos of 5 with more more sets too add or minus the volume.

Dont by all means get caught up in routines right now , you need too focus on the right form with the right rep set range....

[Fordfan01]

thanks cmillet....but im a bit stupid. what does rehab mean?

[cmillett]

rehab ,

example with my split ,

Sun - off
mon- upper back / SQ DL rehab
Tues-bench DE/ rehab
wedn-off
thur-SQ DL
fri-off
Sat-bench Heavy or ME


For the bench DE rehab day,, 1st of all , If I do bench it will be nothing over 65%v of my raw max......No shoulder presses either , nothing heavy on the shoulders or pecs for me.......I ,ike to do close grip work for light volume sets,and then change it up to some speed work for 8x3 for a couple wks as long as the % are still rather low on the main bench day.......For rehab I like band raises for the shulders but you can do any kind of shoulder/cuff rehab work you want, juts remember , this isnt BBing , you are rehabing ! Take a weight that you know you can work with for sets of 30 , but dont do 30 reps ! jusr do 3x10-15 ....

For the Sq and DL , rehab really gets complicated or can be , just keep it simple , reverse hypers , I like Banded Gms ot Banded SLDLs.....

[Fordfan01]

so really it would only be two heavy days a week?

[cmillett]

Yes , if you do the SQs and DL 2gether , If you choose not to , then it would be 3 main or heavy days.


I perfer to do them together as most are doing this now, It gives me more time for my lower back to recover, and besides the muscle used for SQs and DLs is mostly the same muscles,They are just use for different mechanics I guess you could say.

I found by training my pulls on a different day my lower back was BURNT ! due too the fact that it was getting hit twice a wk.. But split variations and learning too pay your training by ear can keep this from happening.

[artica]

solid help for you by cmillet

[Fordfan01]

ok well i got a routine down now with help from a member of another board

Mon- BEnch main (chest and foward shoulders)
Tue-off
wedn-upper back
thur-Bench light or DE
Fri-SQ/DL (legs)




%s = present Max

wk.
1.Progressive sets of 10 reps in the 50-65% range
2.Progressive sets of 5 reps in the 60-75% range
3.Progressive sets of 3 reps in the 70-85% range
4.Work up to a 3 rep max
5.Rest or only use 50% on main days , NO assistance work
6.60-75% progressive sets of 5
7.75-90% progressive sets of 3
8.Deload no assistance work. Use 65% on main lifts for 3x5
9.MAX on main days , NO ! assistance work

[Fordfan01]

ne thoughts?

[Doc.Sust]

i like it. give it a shot!