Okay, to start: I know next to nothing about powerlifting. Please bear that in mind:
I’m curious, what does a seasoned powerlifting routine look like (generally, not necessarily a specific breakdown of all your lifts)?
For instance, do you train bench three times a week? Once? When you train it, do you give ME every session? Do you attempt your max once a week?
Again, I confess to ignorance here and I’m not asking for a tailored program (I’m still a strength training novice). I’m just curious as to the basics.
I think my basic assumption is that an intermediate - advanced powerlifter would no longer be doing SL 5X5 or SS, because they would have already topped out on those routines.
There is endless amounts of different routines and set ups that different people go by. It is dependant on what is best for you. I’m not even by a long shot, a seasoned powerlifter, but I don’t know of any PLer who max effort benches 3 times a week. Even maxing out every single week like you were saying would catch up to you pretty quick.
your routine depends on what goals you have, and what weakpoints you need to bring up. I work off the westside template, but by no means am I doing “westside”. its tailored to my goals. If you’re looking to get started, try this: http://www.elitefts.com/documents/getting_ready.htm worked very well for me.
I suppose one of the things I was curious about is that I saw a PL making a PR of something like 600 pounds. I was wondering, does that mean that this person would workout with, say 585 for a set of 3 - something to that effect. Another example is there is a post in this forum (I believe) where a guy is squatting 835 pounds (IIRC). Since that was a PR for the guy, I doubt that was a workout set, but would I assume he’d be working out in the 700 lb range?
[quote]Pangloss wrote:
Thanks all for the replies.
I suppose one of the things I was curious about is that I saw a PL making a PR of something like 600 pounds. I was wondering, does that mean that this person would workout with, say 585 for a set of 3 - something to that effect. Another example is there is a post in this forum (I believe) where a guy is squatting 835 pounds (IIRC). Since that was a PR for the guy, I doubt that was a workout set, but would I assume he’d be working out in the 700 lb range?[/quote]
As a general guideline, your 3RM would be somewhere around ~95% of your 1RM. Again though, not everyone will have the same percentages for the their rep maxes; that too is something that you’ll eventually figure out for yourself.
On a side note, I had alot of success with the Westside methods.
No matter what you chose to do, do it as hard as you can for at least 6 months before you change something or try a different program. People run into problems when they completely switch their program every 2 months. Then, when their weights don’t go up, they get on the internet and say stuff like, “Westside only works if your on steroids.” Dont be that guy.
Old school power training. Raw records from the 70’s that still stand today were prepared for with similar cycles as this. There’s a million ways to cycle and everyone does it a little or very different, but this one is crude training with zero fluff. As basic as it gets for raw lifting.
Recently this resurfaced with Jim Wendler’s 5/3/1 which is the same crap with a tiny twist. It’s interesting how for 5 years straight everybody says how training in this fashion sucks, then out of nowhere everybody finds it the bee’s knees untouchable greatest program ever… And it’s not even a powerlifting program…
Here’s another one from the same site, New Lifter it explains a bit about the first article, and also shows an old school football strength program.
[quote]Pangloss wrote:
Thanks all for the replies.
I suppose one of the things I was curious about is that I saw a PL making a PR of something like 600 pounds. I was wondering, does that mean that this person would workout with, say 585 for a set of 3 - something to that effect. Another example is there is a post in this forum (I believe) where a guy is squatting 835 pounds (IIRC). Since that was a PR for the guy, I doubt that was a workout set, but would I assume he’d be working out in the 700 lb range?[/quote]
yes and no. when you get to that strength level you train differently. you’ll understand more when you get there. for now keep the volume high and train hard.
[quote]Pangloss wrote:
Thanks all for the replies.
I suppose one of the things I was curious about is that I saw a PL making a PR of something like 600 pounds. I was wondering, does that mean that this person would workout with, say 585 for a set of 3 - something to that effect. Another example is there is a post in this forum (I believe) where a guy is squatting 835 pounds (IIRC). Since that was a PR for the guy, I doubt that was a workout set, but would I assume he’d be working out in the 700 lb range?[/quote]
This isn’t applicable at all to you, so why sweat it? I understand the quest for knowledge, but you gotta build a foundation first (both in weight training and knowledge base). Like another poster said, you will understand the answer to this question when it is applicable for you.
For now, you should concentrate on basics and build on that. When I first got back into weight training, I started with Starting Strength. Did that for 3 months and switched to 5-3-1. I had a prior strength training and athletic background (with 5+ year layoff) so my gains on Starting Strength came pretty quick and I burnt out on it faster than most. Your mileage will vary. But its a good start.
But like STB said, pick something, give it your full attention and don’t do anything else for 6 months. As long as it isnt a stupid program, you will make gains.
[quote]VTBalla34 wrote:
This isn’t applicable at all to you, so why sweat it? [/quote]
I’m not really sweating it. I was watching a few videos and became curious. At the time I knew about ‘beginner routines’ and now I’m finding that they aren’t necessarily ‘beginner’.
[quote]VTBalla34 wrote:
I understand the quest for knowledge, but you gotta build a foundation first (both in weight training and knowledge base). Like another poster said, you will understand the answer to this question when it is applicable for you.[/quote]
I definitely agree with you here - I’m at the foundation stage. I’m still trying to get my form correct, so I recognize that I have a long way to go. I was still curious though.
[quote]VTBalla34 wrote:
For now, you should concentrate on basics and build on that. When I first got back into weight training, I started with Starting Strength. Did that for 3 months and switched to 5-3-1. I had a prior strength training and athletic background (with 5+ year layoff) so my gains on Starting Strength came pretty quick and I burnt out on it faster than most. Your mileage will vary. But its a good start.[/quote]
Yes, I’m considering SS (or a similar program). Right now I’m working through an impingement (which seems 85% of the way healed). So I have to delay the program for another week or two (mainly because of the overhead press).
[quote]VTBalla34 wrote:
But like STB said, pick something, give it your full attention and don’t do anything else for 6 months. As long as it isnt a stupid program, you will make gains.
[/quote]
I think this is good advice and I will be following it. Right now I’m working on my form and getting healthy. I should be able to start an actual routine shortly.
[quote]Pangloss wrote:
Thanks all for the replies.
I suppose one of the things I was curious about is that I saw a PL making a PR of something like 600 pounds. I was wondering, does that mean that this person would workout with, say 585 for a set of 3 - something to that effect. Another example is there is a post in this forum (I believe) where a guy is squatting 835 pounds (IIRC). Since that was a PR for the guy, I doubt that was a workout set, but would I assume he’d be working out in the 700 lb range?[/quote]
Eric Lilliebridge (835 squat guy) details his training on Paul Carter’s blog:
Start light and make sure your form is right. One thing I will add, if you do plan to compete or just train seriously, is to find a group of experienced lifters. That made the biggest difference for me.
