If someone is new to training in a powerlifter style
should i only do the basic three movements and no assistance work till i plateau eg squat day do 5-6 sets of 3 then as your normal assistance excercises just do say 2 sets of 15 of squats
i am fairly weak squat 100kg, deadlifts 120kg, bench 80kg. I’ m 183 cm tall which i guess is about 6ft and weigh 86 kilo.
I think it is the way to go just hoping for some confirmation.
I do not want this to be about periodisation more about excercise selection.
[quote]oztrav wrote:
Sweet i thought i posted in physique and performance photos I was about to cut myself[/quote]
Oh great, we’ve got ourselves a cutter. I don’t recommend cutting yourself, as wounds tend to use up a lot of calories and protein that would be better served building muscle! On a serious note, did you know that some severe burn victims burn up to 10,000 calories per day because their bodies are trying to heal themselves? How did I get that off topic?
Okay, now to actually address the question you asked. I think that you’ll get some mixed responses to your question here, but I would do a lot more than just the big three.
I would learn all the variations too. I would definitely perform box squats from various heights, as well as deadlifts from various heights. I would pull conventional and sumo. I would perform good mornings, glute ham raises and I would perform a lot of single leg work. I would do close grip bench, floor presses, board presses, incline presses, decline presses and perhaps military presses if my shoulders were healthy.
I would do heavy row variations and I would be good to my shoulders by doing things like rotator cuff work, prone trap raises, scap push ups, etc. It’s never too early to learn good habits. That’s the way I would do it!
Was wondering about bars and all, and this is a nice place to ask, as a powerlifting “newbie”
For standard deadlifts, I have limted space at home, and wanted to incorporate these into my routine, Would a mini fat bar (5 feet) from elitefts be a good choice ? or any short bar recommendations ?
Oh and about joining a gym, well get the smak down from the boss (aka the wife) as that is what I got my crossbar and barbell sets so that I dont have to go to the gym, but these are limited on weight, cross bar only goes to 340, good for bench and hack squats, but nothing for deads
Yes, when your starting out you can do almost anything and improve very well.
So I think the time is best spent just squatting, benching and deadlifting a whole lot, and learning technique. After a while you may start to stall out is the only time you’ll need to change it up.
But don’t avoid stregnthening up your midsection with some ab work etc.
I would shoot for some high-volume work just for now to get your weight up. I think you should get to a solid 220 before you start doing any advanced westside stuff.
And stick with the basics first: full squat, bench, and deadlift before you start adding a bunch of fancy bands, chains, board presses, etc.
I would highly reccomend you look into Riptoe’s Beginning Strength Program. It’s not exactly powerlifting, but the majority of the focus is on the big three lifts and it will allow you to add size and strength before you get into heavy powerlifting.
I can say from personal experience that a 5x5 or 3x5 or even a 3x3 program is an excellent foundational style to train under for a little while. I put on a decent bit of strength and even went from about 200 to about 205 for the four week I was using it. I am gonna go back to that style of training next month too. It’s simple, but it works.
[quote]tigerak02 wrote:
I would shoot for some high-volume work just for now to get your weight up. I think you should get to a solid 220 before you start doing any advanced westside stuff.
And stick with the basics first: full squat, bench, and deadlift before you start adding a bunch of fancy bands, chains, board presses, etc.
Sweet thanks for the info I figured that in relation to milestones of strength ie 1.5x bw bench 2.5xbw in dead and squat. If you dont have those maybe everything is a weak spot and be sport specific to tour lifts.
Im gonna use a dirty basketball shoe to test my maxes against to.
If your grip is bad do the hook grip.
If your grip is really bad use chalk
If all else fails-start crying, it Always gets everyones attention and soon some type of good help will come along.
I dont know what you should do if everyone hates you but I recommend smiling and being nice.
We’re just that damn good. 