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Thread: Powerlifting routine.

  1. #1
    treant is offline Junior Member
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    Powerlifting routine.

    I've been looking for a good beginner powerlifting routine that is a little more fun than the stronglifts 5x5.. cus thats kind of dull..

    Any advice on like how often I can squat/bench/dead etc.? And what kind of split to do?

    Thanks

  2. #2
    swolehead's Avatar
    swolehead is offline Member
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    I keep 5 to 7 days between my squat and deadlift throw my bench day in the middle of that all sets of 3 then the rest I call fillers like upper back arms rest days and such try not to use the muscles you use on big 3 before of after those day for example upper back before or after deadlifts ect

  3. #3
    treant is offline Junior Member
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    woah.. that's definitely different than strong lifts lol what with the squatting 3x a week and all..

    Thanks for the input man.

    Hmm.. seems like a good routine.. big basic lifts as the main focus with the hypertrophy stuff tossed in but in such a way as to not impact the big lifts.. me gusta.

  4. #4
    Docd1871231 is offline Banned
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    For a beginner, the best routine to increase your strength will be one that has you squatting multiple times a week as well as pressing multiple times a week both overhead and flat bench. Deads can be done more frequently in the beginning but as the weights begin to get heavy you need to do them less frequently as they take time to recover from.

    Most PL'ers you'll see don't do 'splits'. They train the lifts themselves then finish up with accessory lifts or auxiliary movements that strengthen the main lifts. I began with a simple program like starting strength, what Stronglifts plagiarized, and then moved onto Texas method and something with more PL specificity.

  5. #5
    swolehead's Avatar
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    no squating 3x a week I'm sure some people do but I can't .try this out you won't be dissapointed

  6. #6
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    Nubster is offline New Member
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    Spend $10 and get the 5/3/1 ebook by Jim Wendler.

  7. #7
    Buff99 is offline Junior Member
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    Texas method. Do it
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  8. #8
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    phist_2000 is offline New Member
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    Basic and simple:
    Monday Flat Bench
    Wednesday Squat
    Friday Deadlift

    I alternate between incline and flat... Sometimes alternate on a two week cycle with dumbells. But, I think these three exercises are the most important exercises for real growth.

  9. #9
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    Squats and bench and tris
    Day off.
    Deads, back, and shoulders
    Day off.
    Repeat.

  10. #10
    dasdas is offline New Member
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    Bill Star's Mad Cow 5x5 is working great for me.

  11. #11
    prenes is offline Junior Member
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    I used to do splits but I saw a cap in strength. I now do full body workouts each day. I dont do as many sets as I once did but my strength continues to grow.

    squats, overhead press, bench day 1
    deads, incline bench, upperback day 2
    hack squats, dumbbell flys, decline bench day 3
    cables day 4
    squats, overhead press, bench day 5
    rest
    repeat

  12. #12
    boxinggsxr is offline Junior Member
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    Quote Originally Posted by treant View Post
    I've been looking for a good beginner powerlifting routine that is a little more fun than the stronglifts 5x5.. cus thats kind of dull..

    Any advice on like how often I can squat/bench/dead etc.? And what kind of split to do?

    Thanks
    Switch over to the conjugate method
    there is tons of plans on elite fts or westside barbell book of methods

  13. #13
    HoldMyBeer is offline Productive Member
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    Edited: I answered the original question and didnt realize it was an old post that someone bumped. damnit. Please add a delete button for us user plebs
    Last edited by HoldMyBeer; 06-21-2018 at 02:28 PM.

  14. #14
    Testie's Avatar
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    I’m just a 43 year old gimp now that cringes when I have to bend over, but when I did powerlifting routines in between body building, I went strictly by a routine Ed Coan wrote using percentages of your one rep max etc. and I always made my increased 1 rep max at the end of the program . I had good results while being %100 natural totaling over 1400 lbs at around 180. He is all over the web, check him out you won’t be disappointed even though it seemed like I was doing less I was doing more.
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  15. #15
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    powerliftmike is offline ~Elite AR-Hall of Famer~
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    I like 3 days a week. It really depends on your training style. I rotate variations every 2-3 weeks in Westside/conjugate fashion. So for BP, do flat DB, narrow grip, regular/wide grip, DB inclines, and then all the band, chain, partial, and rep variations. SQ: reg, safety squat bar (really must cut the weight down on this one), bench/box squat, front squat, occasionally partial work, bands, reverse bands, chains, and various rep schemes. DL: much less frequent but same style as above, but also switch to bent over rows in their place.

    Often neglected in powerlifting, I feel occasional high rep (15-25 rep) is beneficial. Max effort all the time is not good. Heavy 20 rep squats are legendary. "Uncle Loz" said back in the day he hit 250kg/550lbs for 20 and it was the probably the hardest thing he ever did.

  16. #16
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    Cylon357 is online now Nice Guy Cy
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    Quote Originally Posted by Testie View Post
    I’m just a 43 year old gimp now that cringes when I have to bend over, but when I did powerlifting routines in between body building, I went strictly by a routine Ed Coan wrote using percentages of your one rep max etc. and I always made my increased 1 rep max at the end of the program . I had good results while being %100 natural totaling over 1400 lbs at around 180. He is all over the web, check him out you won’t be disappointed even though it seemed like I was doing less I was doing more.
    Ed Coan is possibly the GOAT powerlifter, especially in the 220 wt class. I vary my conditioning programs based on a squat conditioning routine of his that I read about in the old Powerlifting USA magazine in the early 90s.

    I recently saw where he had one or both hips replaced. He still looked relatively good for a man of his age. A bit out of shape, but I think he had just had the hip done.
    Testie likes this.

  17. #17
    KirkXnLUnsemnGep is offline New Member
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