Hi, people what is your advice on programing for a strenght without mass for compound lifts?
What do think about:
Starting Strenght 3x5 or 5x3 linear progression starting at 70% of 1RM, 1kg BP, 2kg SQ, 4kgDL
Grayscull Lp 2x5 1x5+ or 2x3 1x3+ linear progression starting at 70% of 1RM 1kg BP, 2kg SQ, 4kgDL
The PowerliftingToWin Novice Program: Phase One
Phase One: The “True Novice”
Mon, Wed, and Fri: (same workout all three days)
Squat : 2 sets of 3-6 reps
Paused Bench Press: 3 sets of 3-6 reps
Sumo Deadlift: 1 set of 3-6 reps
Sat:
General Physical Preparation Exercise #1 : 7 minutes to do as many reps as possible
General Physical Preparation Exercise #2:7 minutes to do as many reps as possible
High-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts
Mobility Work: 10 minutes
The Weight Progression Protocol:
Phase One:
Squat
Total Reps Completed / Weight to add for next workout:
6 Reps: +2.5lbs / 1.25kg
7-11 Reps: +5lbs / 2.5kg
12 Reps: +10lbs / 5kg
Bench Press
Total Reps Completed / Weight to add for next workout:
9 Reps: +2.5lbs / 1.25kg
10-17 Reps: +5lbs / 2.5kg
18 Reps: +10lbs / 5kg
Deadlift
Total Reps Completed / Weight to add for next workout:
3 Reps: +2.5lbs / 1.25kg
4-5 Reps: +5lbs / 2.5kg
6 Reps: +10lbs / 5kg
2 x The 5 To 8 Method
- Step #1: Perform 5 gut-busting reps, the fifth rep should be very very hard
- Step #2: Rest 15 seconds
- Step #3: Perform 1 gut-busting rep with the original load
- Step #4: Rest 15 seconds
- Step #5: Perform 1 gut-busting rep with the original load
- Step #6: Rest 15 seconds
- Step #7: Perform 1 final gut-busting rep with the original load
Heavy dubles 6x2 93% 1RM, 2 min rest Tempo 5/0/×/0/
What total rep ranges is used for strength in powerlifting is it good to go with 12 to 15?
If you have some method or rep scheme for beginner linear progres put it in.