Thoughts on a program

**krod** · 03-10-2009, 05:33 AM

Gday, gday..

I have been reading this forum for a few weeks and was hoping to get a basic program i wrote for myself appraised..
Im training alone, (with the very occassional spotter)..
20y.o...6' 210lb .. 4 months back into training after about 9months without regular training..
Trying to get my squat back to what it was 16months ago ( 380lb raw at 193lb to IPF depth). at the time i was benching 225 and deadlift 210..

Here is the basic layout:
Mon:
squat, raw and kw&B
Rack pulls
3in below knee, on knee and above knee, maxxing out for all 3 heights..
inc bench
Abs

Tue: thai boxing:

Wed
Front squat
Bench
Gms
abs
flys

thu.
BTN press
Strict Mill
raises

fri:
zercher deads
reg deadlift
rows
chins
abs

sat
speed bench
anc bands
sus bands
board press
heavy pushdowns
heavy bi's..

At the moment I haven''t tried a max, but I'm squatting 400lb for a double with kw& b deep, benching 240lbs for a double raw and deadlifting 440x4 raw.. Feel like I'm plateuing mentally and physically

any hints or suggestions you could give would great as there are no other lifters ( power or olympic) in my city...

**krod** · 03-10-2009, 05:34 AM

ammendment 16months ago was deadliftin 210kg or 458lb

**Nooomoto** · 03-10-2009, 11:40 AM

I think lifting 5 days a week is too much, when powerlifting. You could be over training, thus the reason for your plateau. I hit a plateau while on gear, I switched my program to Andy Bolton's program. It took me right out of my slump.

Try it:
andy boltons 3 lift training\

You didn't mention your diet. What does that look like?

**krod** · 03-10-2009, 09:35 PM

eating a high carb, high protein diet..
lots of rice, pasta and red meats..
having 2 shakes per day plus an animal pack on heavy days..
have 2 more weeks on this cycle, then i was considering going to a sheiko or a bolton program...
you're right about the overtraining... that program was mainly to help iron out a few weaknesses i found.. namely my shoulders and pecs...
am reading over this forum so i can better decide what cycle to try next...

**Nooomoto** · 03-11-2009, 10:58 AM

How many calories a day are you taking in? Whats your carb

rotein ratio?

**krod** · 03-13-2009, 01:07 AM

havnt really kept track... ratio is around 60carb:40 protein... I tend to carb load on training days

**reardbandit** · 03-21-2009, 01:03 AM

I would honestly say that diet is probably equally, if not more important than most anything you do at the gym until you get really, really big (not just in body size but weight as well).

That being said, try some DC training by Dante Trudel. Google it and see what you think. I am a huge proponent of DC training, namely big weights, low volume. Then again, I'm not really a powerlifter, but I think the program could translate over.

If you really want god advice, try PM'ing Doc.sust or one of the other big-time powerlifting guys on the board.

**2475** · 04-01-2009, 09:57 PM

Consider a 4 Day a week
A Body Building Routine to Build Size in the Arms Shoulder and Chest
Old School Squat Routine ( Progressive Overload) to Build Size and Strength
A Back Day with Some Deads and Rack Pulls
Incorperate a lot of basic mass builders/ Compomd excersies
Build You GPP
and strenght threw cals such as dips, pull ups Close Grip Push Ups and such when you can do 20 d&p's straight the focus on the weight 100%
Check out these articles

http://www.elitefts.com/documents/five_things.htm
http://www.elitefts.com/documents/gpp.htm
http://www.elitefts.com/documents/ge...eparedness.htm