Help w/ Power Movements

Bigger Stronger Leaner Powerlifting & Strength Sports
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Hello my name is John. I am into powerlifting and right now im sitting at a 215 bench 335 squat and a 305 deadlift. i am raw and i weight 215. Right now im on a routeen wich was

week 1 5x5
week 2 5x3
week 3 5x1
i just completed week 1 this is for the bench press.

squats look something like this

135x3
205x3
225x3
245x3
275x3

I dont do deadlifts that much because it takes for ever to recover.

I try to do squats on monday and bench on friday.

squats are the only movement i do on monday

friday i like to do

bench
tricep pushdowns with v bar
barbell shoulder presses

any advice would be usefull.

Thanks for you time
John S.

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I should also mention that im 6’2. I have really crappy recovery time but its because i do eat shit. Im looking for a good lifting and nutrition routeen.

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Eat a ton, lots of protein, BCAAs help after a workout to recover.

Deadlifts sound like a technique issue.

try deadlifting in a dynamic fashion, means really fast at like 50% of your max
Work on form.

Look at the Westside for Skinny Bastardsprogram.

It outlines how to perform a westside style training template. Many powerlifters use and enjoy the program.

Basically eat more, train heavier.

Try taking some things for your joints too. Fish oil, Glucosamine, etc.

Record your lifts and watch for progress. Sometimes it’s slow, sometimes it’s fast.

But if you’re doing most things the right way most of the time you’ll see results.

And if you’re only working out 2 days a week that’s probably why your recovery sucks.

Your General Physical Preparedness (GPP) is in the shitter.

You don’t need to do some of the crazy stuff people might recommend on here to raise it either, like wood chopping, sledge hammer swinging.

You just need to workout more. Your body will adapt and you’ll be much better equipped to handle a higher workload.

Like I said earlier, check out Westside for Skinny Bastards, even if you’re not skinny.

Stay strong, get stonger.

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Alright thanks.

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I agree with pretty much everything posted above.

Except for the eat more part. Post what a sample day of eating looks like for you. You may need to eat more, but more of the right foods. You strength levels are not great for your weight, so if you have a bit of bodyfat on you, getting your diet in order could be helpful.

-MAtt

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Ive been eating bad. it looks more like this.

breakfast if i eat its cereal

lunch is usually chips or something

supper is usually some meat vegetables

late night is usually 4 eggs.

like i said really bad. what would u suggest a meal plan look like.

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Am I looking at this right?

You only do 4 exercises spread over two days?

And on 5x3 for squats you only worked up to 275 but can squat 335? Wasnt that an easy ass set?

Are you actually on a program designed by a knowledgable individual or is this some crap you through together? I’m guessing the 2nd when you should be doing the first.

so the two things you should do:

Find an actuall routine writen by a knowledgable individual and stick to it.

Start eating at least half assed right! Try to get at least 4-5 meals ALL containing a decent source of protien and healthy carbs. Add fruits and veggies throughout the day and you will allready be doing a million times better then what you currently do.

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[quote]John S. wrote:
Ive been eating bad. it looks more like this.

breakfast if i eat its cereal

lunch is usually chips or something

supper is usually some meat vegetables

late night is usually 4 eggs.

like i said really bad. what would u suggest a meal plan look like.[/quote]

Go read the nutrition articles by John Berardi and Lonnie Lowery.

You have much to learn about eating.

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The only reason why i do 275 is because at about 300lbs i cant seem to do more then 2 reps. but i can max at 335 so i dont no. also i dont like to take it to the extreme all the time b/c my knees hurt. I will build up to over 300 within the next month.

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I have a feeling that you may not be performing the exercises correctly. If I were you, I’d check out every article written by Dave Tate on this site. You can even look in the “favorites” section of my “My T-Nation” for many of them as well as some great ones by Cressey and Robertson.

-MAtt

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In the past two months i went from box squating to power squating. I still learning the form.

I will read up on what they wrote thanks for the information.

John S.