Great Powerlifter's Routines

Bigger Stronger Leaner Powerlifting & Strength Sports
61

[quote]trivium wrote:
Also, I am looking for good write ups and explanations of the following:

Various 5/3/1 templates
Smolov
Smolov Jr.
Sheiko programs (I believe that 29 is the most common?)
The texas method and/or Madcow
Korte 3x3
Pavel 80/20

The two I am most interested in, but will probably have to buy will be Paul Carter’s works, the Cube, and Juggernaut. It’s gonna be a long time before I get cash for this though.[/quote]

For Smolov, Sheiko etc get a copy of Pavel’s ‘Beyond bodybuilding’ its a good concise primer on Russian templates and the Soviet lifting system in general as well as a lot of other heavy programs. His discussion of Rodionov and ‘Hybrid ladder’ programs are also good stuff.

62

[quote]trivium wrote:
I read an AMA the other day with Malanichev, and rechecked his website. I can now verify all of the comments made previously as being accurate.

Why does it seem like all of the strongest guys out there don’t do any real “assistance” like I have in my stuff, and are still yoked.

Do you think there is some back work in there that they don’t mention?[/quote]

Most of the time they speak of their meet preparation training which is why they don’t perform too much assistance work and perfect their skills on the main lifts. Maybe they train a bit differently during off season. Anyway most people do way too much assistance work.

As for the back work, deadlifting in the 800-900 is a shit ton of back work.

As for the yoked part, keep in mind that they probably have better genetics and drugs than you have.

63

[quote]trivium wrote:
Here is a portion of what Mr. Green sent me in the questionnaire. I think it can be used as a very valuable sheet to plan training, log progress, and emphasize what he considers to be the major lifts. You just gotta read into it a bit.

"In order to get the program customized to suit your individual needs, this questionnaire will ask you to provide me with as much relevant information about you as possible. If you forget anything or don?t know the answers to all the questions it?s not a big deal ? estimations can be fine and we can always touch on certain topics specifically afterward.

  1. PERSONAL INFO – tell me about yourself: name, age, experience with lifting, height, weight, etc. (anything else you can think of)

  2. GOALS!!! – What are your goals for the near future and the long run? Please be as specific as possible.

  3. Lifting History – what are your best competition/gym maxes as well as rep maxes (ie 2RM, 3RM, 5RM)
    Low Bar Squat:
    High Bar Squat full depth :
    Front Squat:
    Bench:
    Paused Bench:
    Strict Military Press:
    Conventional Deadlift:
    Sumo Deadlift:

  4. Equipment ? list the equipment that you have access to when you train

  5. Injury History/(past & present) – please describe injuries you?ve sustained in the past, recently, or that are ongoing as well as any chronic aches and pains you typically deal with
    Â

  6. Nutrition/Supplementation – what is your eating and supplementation like? Describe as much as you like or let me know if you?d like to talk to me more personally here

  7. Schedule/Availability to train – What has been your recent training split? Do you have cardio workouts as well as lifting days? What days of the week can you train and are there time constraints?

  8. Miscellaneous – Tell me anything else that seems relevant that I should know"[/quote]

Have you trained under dan green? If so what was your experience of it/success?

64

Haven’t been on here in a looonnnngg time because of being on Mike Tuscherer’s RTS forums but I don’t think any RTS (reactive training systems) type programs have been mentioned. You have to buy the book to get all the information but there is a ton of stuff on there for free.

Just from my experience, I previously trained Conjugate/Westside and the Cube for 2 years for a total of 60 lbs on my DL. I basically was at a plateau at a little above a 500 lbs DL for a while. I upped my DL frequency and squat freq to squatting 3x a week (none of them DE) and DL 2x a week (no DE). All of these were for reps of 5 or less mostly, a few times to x6.

I put officially 40 lbs on my DL in 10 weeks after only 60 lbs in 2 years with the others. I hit 555 very easily with no deload as my training called for a moderate single. I got sick and wasn’t able to finish the cycle but on that day I think 585 may have even gone.

Also, one thing that Mike Tuscherer has mentioned that I think holds some value is that when choosing a program, you should take into consideration whether the person who created it is drug-free if you are drug-free, or if they are using if you are using (not hating either way). Also consider if their test subjects are or are not. I think it does hold some merit to what you can recover from. I’m drug free and the high frequency didn’t bother me at all but none of my lifts were ever to failure and I tried to minimize psychologic arousal. That may be key. It may be the difference between 1x a week all out, full psychological arousal single or triple vs. 3x a week heavy triple, five or whatever with Miley Cyrus playing in the background. The 1x a week may require more to recover from if its all out like that.

Just some food for thought

Just an extra program/philosophy to consider.

65

[quote]cscsDPT17 wrote:
Haven’t been on here in a looonnnngg time because of being on Mike Tuscherer’s RTS forums but I don’t think any RTS (reactive training systems) type programs have been mentioned. You have to buy the book to get all the information but there is a ton of stuff on there for free.

Just from my experience, I previously trained Conjugate/Westside and the Cube for 2 years for a total of 60 lbs on my DL. I basically was at a plateau at a little above a 500 lbs DL for a while. I upped my DL frequency and squat freq to squatting 3x a week (none of them DE) and DL 2x a week (no DE). All of these were for reps of 5 or less mostly, a few times to x6.

I put officially 40 lbs on my DL in 10 weeks after only 60 lbs in 2 years with the others. I hit 555 very easily with no deload as my training called for a moderate single. I got sick and wasn’t able to finish the cycle but on that day I think 585 may have even gone.

Also, one thing that Mike Tuscherer has mentioned that I think holds some value is that when choosing a program, you should take into consideration whether the person who created it is drug-free if you are drug-free, or if they are using if you are using (not hating either way). Also consider if their test subjects are or are not. I think it does hold some merit to what you can recover from. I’m drug free and the high frequency didn’t bother me at all but none of my lifts were ever to failure and I tried to minimize psychologic arousal. That may be key. It may be the difference between 1x a week all out, full psychological arousal single or triple vs. 3x a week heavy triple, five or whatever with Miley Cyrus playing in the background. The 1x a week may require more to recover from if its all out like that.

Just some food for thought

Just an extra program/philosophy to consider.[/quote]

The squat and deadlift frequency sounds pretty harsh for a drug free lifter. How did you train your bench? I’ve never read much into his method but your not the first person who has said it made a big impact to a drug free lifter.

66

Unfortunately, I’ve been dealing with an elbow issues (that came up in the Cube per recommendations for 100 reps of tri ext at the end of workouts) and so I did not run it with my bench. I ran it with reverse grip bench for about 3 weeks but my elbow flared up again.

Those three weeks felt good though and I approached regular bench PRs despite time off. But the program was actually a program I designed using his principles. He actually advocates benching 4x a week as he says upper body can recover quicker than lower body.

I haven’t benched 4x a week but I’ve actually started my wife on what is a classic example of an RTS program (the one I ran actually went into a cube like rotation - intensity week, volume week, quasi-deload - x3@8 RPE with no drop sets) and she has adapted to the 4x a week benching and all the frequency nicely. We had a baby a few months ago and so shes just started lifting again over the last 5 weeks for the first time in a couple months. She’s already exceeded her bench on Westside/Conjugate in that time by benching 4x a week. Granted, her bench is still low, but in 2 years Conjugate never benefited her bench.

Realize this also with RTS programming. There are no tri ext, GHR, rarely leg press. You do the competition lifts every week and all supplemental exercises are variations of those. You rarely go to an @10 RPE (all out max). Most of my sessions consisted of 3 exercises (sometimes 4).

I believe all the talk about not being able to recover from high frequency if you are drug free is crap. Now I feel off if I don’t squat 3x a week and my technique on competition lifts has never been better.

67

[quote]cscsDPT17 wrote:
Unfortunately, I’ve been dealing with an elbow issues (that came up in the Cube per recommendations for 100 reps of tri ext at the end of workouts) and so I did not run it with my bench. I ran it with reverse grip bench for about 3 weeks but my elbow flared up again.

Those three weeks felt good though and I approached regular bench PRs despite time off. But the program was actually a program I designed using his principles. He actually advocates benching 4x a week as he says upper body can recover quicker than lower body.

I haven’t benched 4x a week but I’ve actually started my wife on what is a classic example of an RTS program (the one I ran actually went into a cube like rotation - intensity week, volume week, quasi-deload - x3@8 RPE with no drop sets) and she has adapted to the 4x a week benching and all the frequency nicely. We had a baby a few months ago and so shes just started lifting again over the last 5 weeks for the first time in a couple months. She’s already exceeded her bench on Westside/Conjugate in that time by benching 4x a week. Granted, her bench is still low, but in 2 years Conjugate never benefited her bench.

Realize this also with RTS programming. There are no tri ext, GHR, rarely leg press. You do the competition lifts every week and all supplemental exercises are variations of those. You rarely go to an @10 RPE (all out max). Most of my sessions consisted of 3 exercises (sometimes 4).

I believe all the talk about not being able to recover from high frequency if you are drug free is crap. Now I feel off if I don’t squat 3x a week and my technique on competition lifts has never been better.[/quote]

I have actually started something similar to how dan green trains with main lifts and assistance based on similar variations. Whilst I see myself as a somewhat experienced competitor I would feel the only draw back would be picking numbers with this method. Correct me if I’m wrong but this is in its basic form based on how you feel on the day. Would be interested to hear your thoughts on this. Btw congrats on the arrival and even more impressive that your wife is back on the grind, fantastic stuff!!!

68

Yeah everything is autoregulated. Intensity i.e. weight on the bar, and volume. The programs are all set up with a prescription like x3@9, 5% fatigue. So you work up with 3s until you hit a 9 RPE (1 left in the tank). Then you take 5% off the bar and do sets of 3 with that weight until you reach a 9 RPE again. Some days its 1 set, some days its 3-4, but usually 2-3. If you did a lot of workup, it may just be 1.

The cycle I ran actually had a prescription of x1@9, then x5@9, 5% fatigue. So I’d work up to a single @9 RPE then drop to whatever the rep prescription was for the day and work up to that, then 5% off the bar, then done. Then I’d move on to the next exercise which would have the same type of prescription, although different rep range.

I doubt I will ever go back to something that isn’t autoregulated. My squat didn’t jump as much on this program but there were some variables thrown in there (changing belt position, changing shoes, gaining depth) so I’m going to add a DE day on my 3rd squat day, with a work up to x2-4@8 after. The autoregulation just allows you to not completely shoot yourself in the foot if you’re having a bad day and kill momentum and it also allows you to work higher if you feel good that day. It takes some practice to really know what RPE you’re hitting but you get better at it with time. Just be honest with yourself. And when in doubt, stop and go to the drop sets.

69

And I appreciate the congrats! It’s crazy stuff man. I’m jacked about my wife getting back at it and she’s loving it too

70

[quote]cscsDPT17 wrote:
And I appreciate the congrats! It’s crazy stuff man. I’m jacked about my wife getting back at it and she’s loving it too[/quote]

Thanks for the advice I will look into this more as I would like to increase my frequency and volume.

Ps I’ve trained and competed shortly after a new arrival and its takes balls so much respect to you and yours

71

[quote]trivium wrote:
I read an AMA the other day with Malanichev, and rechecked his website. I can now verify all of the comments made previously as being accurate.

Why does it seem like all of the strongest guys out there don’t do any real “assistance” like I have in my stuff, and are still yoked.

Do you think there is some back work in there that they don’t mention?[/quote]
nice thread. I think they don’t talk about getting yoked much. I know Dan Green does a lot of bodybuilding stuff for pretty much every body part. Most guys I’ve heard at least do stuff like pulldowns/pullups, rows, curls, and ab work. Maybe it’s just naturally part of being a gymrat. just my speculation.

When my form gets better I would definitely like to try a Sheiko or RTS type routine

72

I think it’s pretty awesome the wide range of programs out there that all work. I think for me and probably most lifters, we just need to pick one that we believe will work and give it some time to work. I know for me, I need the discipline of a program because I always want to go too heavy too often. Didn’t admit that to myself until a couple of weeks ago. The body feels better and stronger now since I’ve backed off. 531 is still my go to programming, which I’m currently back on.

Great thread.

73

[quote]RampantBadger wrote:

[quote]trivium wrote:
Also, I am looking for good write ups and explanations of the following:

Various 5/3/1 templates
Smolov
Smolov Jr.
Sheiko programs (I believe that 29 is the most common?)
The texas method and/or Madcow
Korte 3x3
Pavel 80/20

The two I am most interested in, but will probably have to buy will be Paul Carter’s works, the Cube, and Juggernaut. It’s gonna be a long time before I get cash for this though.[/quote]

For Smolov, Sheiko etc get a copy of Pavel’s ‘Beyond bodybuilding’ its a good concise primer on Russian templates and the Soviet lifting system in general as well as a lot of other heavy programs. His discussion of Rodionov and ‘Hybrid ladder’ programs are also good stuff.[/quote]

Will do. I have a laundry list of programs/books to buy. I will add this book.

74

[quote]irishlifting wrote:

[quote]trivium wrote:
Here is a portion of what Mr. Green sent me in the questionnaire. I think it can be used as a very valuable sheet to plan training, log progress, and emphasize what he considers to be the major lifts. You just gotta read into it a bit.

"In order to get the program customized to suit your individual needs, this questionnaire will ask you to provide me with as much relevant information about you as possible. If you forget anything or don?t know the answers to all the questions it?s not a big deal ? estimations can be fine and we can always touch on certain topics specifically afterward.

  1. PERSONAL INFO – tell me about yourself: name, age, experience with lifting, height, weight, etc. (anything else you can think of)

  2. GOALS!!! – What are your goals for the near future and the long run? Please be as specific as possible.

  3. Lifting History – what are your best competition/gym maxes as well as rep maxes (ie 2RM, 3RM, 5RM)
    Low Bar Squat:
    High Bar Squat full depth :
    Front Squat:
    Bench:
    Paused Bench:
    Strict Military Press:
    Conventional Deadlift:
    Sumo Deadlift:

  4. Equipment ? list the equipment that you have access to when you train

  5. Injury History/(past & present) – please describe injuries you?ve sustained in the past, recently, or that are ongoing as well as any chronic aches and pains you typically deal with
    Ã?Â

  6. Nutrition/Supplementation – what is your eating and supplementation like? Describe as much as you like or let me know if you?d like to talk to me more personally here

  7. Schedule/Availability to train – What has been your recent training split? Do you have cardio workouts as well as lifting days? What days of the week can you train and are there time constraints?

  8. Miscellaneous – Tell me anything else that seems relevant that I should know"[/quote]

Have you trained under dan green? If so what was your experience of it/success?
[/quote]

I have not. I really wish I could afford it.

There is a poster in here that said he knows someone who does train under him. He said that he would post results when he gets them.

75

cscsDPT17 and irishlifting,

Thanks for the input. That adds a ton of info to this thread. Great stuff man.

76

[quote]osu122975 wrote:
I think it’s pretty awesome the wide range of programs out there that all work. I think for me and probably most lifters, we just need to pick one that we believe will work and give it some time to work. I know for me, I need the discipline of a program because I always want to go too heavy too often. Didn’t admit that to myself until a couple of weeks ago. The body feels better and stronger now since I’ve backed off. 531 is still my go to programming, which I’m currently back on.

Great thread. [/quote]

Thanks for the compliment man. Feel free to throw up some of your Matt Kroc philosophies.

I know he is huge on intense focus, and hard work.

He said that he has trained so hard that he has had intracranial bleeds.

77

[quote]browndisaster wrote:

[quote]trivium wrote:
I read an AMA the other day with Malanichev, and rechecked his website. I can now verify all of the comments made previously as being accurate.

Why does it seem like all of the strongest guys out there don’t do any real “assistance” like I have in my stuff, and are still yoked.

Do you think there is some back work in there that they don’t mention?[/quote]
nice thread. I think they don’t talk about getting yoked much. I know Dan Green does a lot of bodybuilding stuff for pretty much every body part. Most guys I’ve heard at least do stuff like pulldowns/pullups, rows, curls, and ab work. Maybe it’s just naturally part of being a gymrat. just my speculation.

When my form gets better I would definitely like to try a Sheiko or RTS type routine[/quote]

I am fascinated by the amount of info that has come in. If I get enough time I am going to organize it.

I have a binder that I am putting programs/methods into for study and reference.

78

Well I’m just starting out into the world of powerlifting I have had my first competition done with but recently my older brother who is training me released my trainning wheels and wants me to dk research on workouts to do to get stronger on my own. But I’m kind of lost as to what I should be doing I really need to work on my chest as its the weakest part of my body any suggestions as to what program works best , my current pr is 190

79

[quote]small_iron654 wrote:
Well I’m just starting out into the world of powerlifting I have had my first competition done with but recently my older brother who is training me released my trainning wheels and wants me to dk research on workouts to do to get stronger on my own. But I’m kind of lost as to what I should be doing I really need to work on my chest as its the weakest part of my body any suggestions as to what program works best , my current pr is 190[/quote]

I think that there are a lot of programming methods you could choose from that would allow you to make solid progress. There are a lot of them on here.

I know I will get flamed for this, but hear me out…

I cannot recommend the book Starting Strength by Mark Rippetoe enough. It does such a great job of explaining the basic lifts.

I personally used the forms described in that book as a starting place for my own form. Slowly over time I made changes that allow me to make depth easier, or be more comfortable, or feel stronger, etc.

The programs lack arm and upper back work. I did the basic SS program with 3 or 4 added exercises for arms and what not for 14 weeks before moving on to other programs.

I felt like after the program I learned what it was like to make a program work with basic progression, my form got better from all the practice, I gained weight on all my major lifts, I learned about the importance of recovery and eating, and I got a little more muscular.

That is how I started. I read the book. I did the program for 14 weeks. I moved on. For a guy with a 190 1 RM, you should be able to make progress in a linear fashion before you have to worry about setting up complicated training cycles.

After SS I personally did my own programming based off of SS for a few months, and then moved directly into 5/3/1.

I am still doing 5/3/1, and I have made awesome progress, but it requires patience and a lot of understanding of the philosophy behind it to make it work properly.

The lessons you will learn with SS will set you up for success in the future because you will have a greater understanding of how basic barbell training works/feels.

My last point is that of mental toughness. Your eyes will be opened if you do SS for any appreciable amount of time.

Whatever your route, I would be more than willing to lend a hand with any questions you have. If I don’t know the answer, I will help you find it because when it comes down to it, we are all still learning, no matter how far into the game you are.

Making a log on here has been great as well. Lots of people have been more than helpful to me, and it gives you a place to track your progress.

If you do make a log, post a link and I would be happy to help/follow your progress.

80

I am reading a lot about Madcow.

He claims that there is no such thing as a “Madcow Program” and that the work that gets attributed to him is from Bill Starr and Glenn Pendlay.

Is this true?

I have been going through his posts from the old geocities website backup server.