Need help with 3-day PL routine

[TRONtheMAN]

Hi, ive decided to switch gears and get stronger, and im trying to decide what PL routine to go with. I lift MWF due to schedule constraints.

My numbers are S:250/D:425/B:285. I've dabbled a little in strength training before, but never too seriously. Ive been reading alot of articles lately and ive decided that i want to go with the c/p deadlift routine. My problem is, what should i do for squat and bench? Ive looked at the prilipen bench program, but i cant get much feedback for it. I know i need to squat more frequently. What do you guys think about this layout?

Monday-
Light Squats
Heavy Bench
Assitance

Wednesday-
C/P Deadlift routine

Friday-
Heavy Squat
Light Bench
Assistance

This is just a rough layout of the schedule. How would you guys go about as far as %'s and progression. Any help is greatly appreciated. Thanks.

[Maverick_J8]

Hi, ive decided to switch gears and get stronger, and im trying to decide what PL routine to go with. I lift MWF due to schedule constraints.

My numbers are S:250/D:425/B:285. I've dabbled a little in strength training before, but never too seriously. Ive been reading alot of articles lately and ive decided that i want to go with the c/p deadlift routine. My problem is, what should i do for squat and bench? Ive looked at the prilipen bench program, but i cant get much feedback for it. I know i need to squat more frequently. What do you guys think about this layout?

Monday-
Light Squats
Heavy Bench
Assitance

Wednesday-
C/P Deadlift routine

Friday-
Heavy Squat
Light Bench
Assistance

This is just a rough layout of the schedule. How would you guys go about as far as %'s and progression. Any help is greatly appreciated. Thanks.

I'm not versed when it comes to other powerlifting programs other than Westside Barbell, so I will let someone else chime in and help out, but I do know that the squat and deadlift are very similar in movement and use almost the exact same secondary/assistance muscles... which is exactly why WB train the squat and deadlift on the same days, or alternate.

Therefore I would not include that heavy squat day in your split, especially two days after your deadlift workout.

I would also do the light squats on Monday AFTER the heavy benching and assistance.

[TRONtheMAN]

Thanks for the input man. So take out the heavy squats on friday and put them after deadlifts of wednesday? Or do light squats on friday, or all 3 days? Any more help would be greatly appreciated. Thanks.

[Maverick_J8]

Thanks for the input man. So take out the heavy squats on friday and put them after deadlifts of wednesday? Or do light squats on friday, or all 3 days? Any more help would be greatly appreciated. Thanks.

Assuming the C/P deadlift routine you refer to consists of heavy deadlifting (which i'm sure it does), with the aim of increasing your 1RM max, then I would not include a heavy squat day at all.. personally. Depends on what kind of percentages/weights/volume you'll be using and your recovery ability.

I know I'd highly risk overtraining my lower back, especially, if that were me.

If your deadlift goes up, i'm sure your squat will improve anyway with a 285 number anyway. Just concentrate on also strengthening the secondary muscles too - lower back, abs, hamstrings and glutes.

[TRONtheMAN]

Ok, ill leave out heavy squats for the duration of the c/p routine. It includes heavy work and speed work. As far a bench press routine, what do you guys recommend? Thanks for the help.

[BgMc31]

Quick question, are you looking for to compete are just looking for power routine? That split isn't very good and I would never leave out heavy squats. I'd do the opposite. If anything leave out heavy deads and focus on heavy squats. Your deadlift will go up even if you don't deadlift heavy if you're squatting heavy. But the other way around isn't true. Continual heavy deadlifts are known to tax your CNS way too much to do on a weekly basis. I only deadlift heavy once a month. I focus on rack pulls, deficit deads, and speed deads as my deadlift training while doing heavy squats and speed squats. But I'm a competitive powerlifter/strongman and I don't know if that's your focus.

I'd look into Wendler's 5/3/1 routine. It seems to be what you are looking for.

[TRONtheMAN]

I don't have any immediate plans to compete, but if I get to a point where I feel confident in my abilities then I would consider it. I just want to focus on getting strong.

How would you set up a 3-day split? I've looked into 5/3/1, but i'd like to incorporate heavier sets too. Do you like the c/p deadlift routine? What about the prilipen bench program? Thanks for the help.

[BgMc31]

Those splits you are referring to are designed for experienced powerlifters who have plateaued in a particular lift. And they use them during their offseasons to bring those in stride with the other lifts. I'd avoid those lift specific programs until you are consistent with all three lifts. I don't know your experience level but I'd focus on overall strength first.

[TRONtheMAN]

Ok. would you add heavier singles/doubles to 5/3/1? Thanks.

[dec11]

3 day split worked for me for 12yrs of competing

bench
squat
dlift (heavy every 2wks)

build afew assistant exercise after main compounds

obv if you compete things change as you are peaking for a meet

[BgMc31]

Ok. would you add heavier singles/doubles to 5/3/1? Thanks.

I do that every 4-6 weeks. I do one day with 5,3,2,1,1,1 for each lift just to test myself.

[BgMc31]

3 day split worked for me for 12yrs of competing

bench
squat
dlift (heavy every 2wks)

build afew assistant exercise after main compounds

obv if you compete things change as you are peaking for a meet

KISS METHOD!!! I dig that Dec!

[The Toad]

Quick question, are you looking for to compete are just looking for power routine? That split isn't very good and I would never leave out heavy squats. I'd do the opposite. If anything leave out heavy deads and focus on heavy squats. Your deadlift will go up even if you don't deadlift heavy if you're squatting heavy. But the other way around isn't true. Continual heavy deadlifts are known to tax your CNS way too much to do on a weekly basis. I only deadlift heavy once a month. I focus on rack pulls, deficit deads, and speed deads as my deadlift training while doing heavy squats and speed squats. But I'm a competitive powerlifter/strongman and I don't know if that's your focus.

I'd look into Wendler's 5/3/1 routine. It seems to be what you are looking for.

BgMc when your doing your rack pulls and deficit deads how many reps are generally doing, and are you doing them weekly.

[BgMc31]

I switch them up. One week deficit deads, next week rack pulls, 3rd week regular deads. I usually go 5x5 or 3x3.

[The Toad]

Thanks, I have been having trouble fitting them in my routine.

[BgMc31]

No problem. Constantly doing full deadlifts, heavy, every week will burn you out faster than you think. Your CNS can't take that kinda punishment. Good luck.

[TRONtheMAN]

I think I will go with the earlier proposed mwf split of bench one day, squat one day, deadlift one day. How many assistance lifts would you guys recommend? Also, how would you go about progression? 5x5, 3x3, % based, etc...? Sorry for all the questions, you guys are much more helpful than the other forum I asked at. Thanks

[dec11]

I think I will go with the earlier proposed mwf split of bench one day, squat one day, deadlift one day. How many assistance lifts would you guys recommend? Also, how would you go about progression? 5x5, 3x3, % based, etc...? Sorry for all the questions, you guys are much more helpful than the other forum I asked at. Thanks

i wouldnt go much more than 3 exercises per chest, back and leg session.

[songdog]

I would check in to the 5x5 routine.I love it.This will pack it on .

[BgMc31]

I don't do more than 2-3 assistance exercises per lift/body part. I use percentages on my core lifts though. Bases loosely on the Wendler 5/3/1 method. But like I said...loosely.

[TRONtheMAN]

What do you guys think about westside for skinny bastards? It seems to be an easier version of westside, but I've read about people seeing great results. Any help is appreciated. Thanks.

[BgMc31]

westside for skinny bastards is excellent. I put my two teenage sons on it and it worked like a charm.

[TRONtheMAN]

Did you have them on the old version with only one lower body day, or the latest version with two days? Thanks.

[BgMc31]

one day, because they are involved in other sports pretty much all year around, I gotta be smart with how often they train.

[TRONtheMAN]

Have you seen wendler's new version of 5/3/1? He swaps the 3's and 5's, and adds singles to the 3's and 5/3/1 day. I like this new version better with the inclusion of singles for extra work. What do you guys think of it? I can't copy from my phone, but google 5/3/1 reloaded. Thanks.