Power Lifting Program Advice

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Ive been weight lifting for 2 years power lifting for a couple months. I came across this program and was wondering how it was. Im 15 years old 5’10 and 195 pounds. My current lifts are 225 bench, 315 squat, 315 dead lift.(just re started with better form)

DAY 1
Back squat heavy
Work up to a 3RM

Bench press moderate
Work up to a 6RM

Deadlift speed
10 x 1 at 50%

DAY 2
Bench press heavy
Work up to a 3RM

Deadlift moderate
*Goodmorning up to a 6RM

Back squat speed
8 x 2 at 50% (with bands if available)

DAY 3
Deadlift heavy
6 x 1 (heavy but not maximal)

Back squat moderate
work up to a 6RM

Bench press speed
6 x 3 at 50% (with chains if available)

It also says i should add another day to work on all the assiantant muscles like lats, hamstrings, lower back, triceps. but im not sure how to set that up.

thanks for the advice

2

one more question, is there anyway i could work in some olympic lifts, like cleans, and snatchs

thanks again

3

“Canadian Non-linear Autoregulating
Progressive Resistance Training”
Have you seen this program, CT made it a couple years ago, I think it works really well.

4

I don’t think someone at your age should be doing the 3 main lifts that many times a week, hell not at my age either. You should pick one day to do upper body and one day to do lower body. Then choose one day to perform your assitance work like back work, light shoulder work or physical preparedness work. If you think you are interested look into WSSB by Joe DeFranco or the beginners template example of the conjugate method by Dave Tate on elitefts.com and read through the articles and learn some more about the sport.

I suggest you begin reading all of Jim Wendler’s articles becuase they are very easy to understand where as the russian cojugate writings are very confusing. Start reading articles on Westside Barbell website written by Louie Simmons. You can also go to some more powerlifting specific forums and ask questions or to get you to other websites. I like the monster muscle website as well.

Never limit yourself to one style of training at such a young age. You have plenty of time to learn and experiment. I personally use a Westside Barbell method w/ a mix of olympic style lifts thrown in and alot of Kettlebells for assistance work. Good Luck.

5

i found this one over at elitefts hows it look

Day I

Max Effort Squat

Week 1 ? Work up to a 5RM on free squat
Week 2 ? Work up to a 1RM on a box squat (parallel)
Week 3 ? Work up to a 3RM on a free squat
Week 4 ? Work up to a 1RM on a front box squat (parallel)
Week 5 ? Work up to a 1RM on a Zercher squat
Week 6 ? No ME work

After the main max effort movement, the following was done;

? 1 exercise for the hamstrings (Romanian deadlift or glute ham raise) ? 3x10

? Box jumps ? 3x5

? 1 exercise for the lower back (back extensions, good mornings, pull-throughs) ? 3x10

? 1 weighted abdominal exercise. This was usually weighted sit-ups ? 3x10

Day II

Max Effort Bench Press

Week 1 ? Work up to a 1RM on incline press
Week 2 ? Work up to a 1RM on a 3 board press
Week 3 ? Work up to a 5RM on a bench press
Week 4 ? Work up to a 1RM on a 2 board press
Week 5 ? Work up to a 3RM on a bench press
Week 6 ? Work up to a 1RM on a floor press

After the main max effort movement, the following was done;

1 exercise for the lats (pulldowns, some kind of row or pull-ups) ? 3x10

1 rear delt exercise (seated db cleans, rear laterals, face pulls) ? 3x10

1 exercise for the triceps; this is usually an extension of some sort ? 3x10

1 exercise for the biceps ? 3x10

Day III

Dynamic Effort Squat

All sets are done on a parallel box with approximately 60 seconds rest between sets. All work is done with an average band.

Week 1 ? 8x2 @ 45%
Week 2 ? 8x2 @ 50%
Week 3 ? 8x2 @ 55%
Week 4 ? 8x2 @ 50%
Week 5 ? 8x2 @ 55%
Week 6 ? 8x2 @ 60%

After the box squats, the following was done;

? 1 exercise for the hamstrings (Romanian deadlift or glute ham raise) ? 3x10

? 1 single leg exercise (lunges, step ups, one-leg squats) ? 3x10

? 1 exercise for the lower back (back extensions, good mornings, pull-throughs) ? 3x10

? 1 weighted abdominal exercise. This was usually weighted sit-ups ? 3x10

DE Bench

2 weeks are done with straight weight (no chains or bands)
1 week is done with the use of mini-bands.

Straight weight ? 8x3 @ 60%
Bands ? 8x3 @ 50%

After the dynamic bench movement, the following was done;

1 exercise for the lats (pulldowns, some kind of row or pull-ups) ? 3x10

1 rear delt exercise (seated db cleans, rear laterals, face pulls) ? 3x10

1 exercise for the triceps; this is usually an extension of some sort ? 3x10

1 exercise for the traps (usually some kind of shrug) ? 3x10

i was thinking about doing some varation of the deadlift enstead of the zecher squat.
One problem is i dont have chains or bands should i just use the reagular weight and still use the same percentes

also my gym does not have boards for board pressing whould rolling up a towel be a good idea. thats what my football coach has us do its bacillicly the same thing i think.

thanks for the advice

6

Good, try it for awhile and keep us posted.

7

[quote]gardencatering81 wrote:
Ive been weight lifting for 2 years power lifting for a couple months. I came across this program and was wondering how it was. Im 15 years old 5’10 and 195 pounds. My current lifts are 225 bench, 315 squat, 315 dead lift.(just re started with better form)

DAY 1
Back squat heavy
Work up to a 3RM

Bench press moderate
Work up to a 6RM

Deadlift speed
10 x 1 at 50%

DAY 2
Bench press heavy
Work up to a 3RM

Deadlift moderate
*Goodmorning up to a 6RM

Back squat speed
8 x 2 at 50% (with bands if available)

DAY 3
Deadlift heavy
6 x 1 (heavy but not maximal)

Back squat moderate
work up to a 6RM

Bench press speed
6 x 3 at 50% (with chains if available)

It also says i should add another day to work on all the assiantant muscles like lats, hamstrings, lower back, triceps. but im not sure how to set that up.

thanks for the advice
[/quote]

I just completed this program and I am quite pleased with my results in training. I’ll tell you how happy I am after my meet this weekend. But lets get down to brass tacks, At your level of development you need a program that helps you with learn the lifts and get your weakness stronger at the same time.

If I were you I would do Dave Tates 9 week program (in the eight keys, which you should read as well) and then “peak” for a meet using the above program…Make sure you pay special attention to the part ion the eight keys that says “beginners should do 15-20 sets of dynamic work to learn the lifts” (paraphrased of course)
Good luck
Will42

8

i manily wanted to do this program to bring up my lifts because there pretty bad especially my squat. I dont know if its nessasarly my leg strength because i can do 700lbs+ on the leg press but cand seem to do over 300 squat with good form, could this be lagging lower back strength?

9

Your revised program looks good. If you are newer to this style of lifting , don’t worry about bands and chains, stick with straight weight. Those will come with time and are really useful when you understand your weak points in the Big 3 lifts.