Hi guys im new here, first ever post! Im in need of a little help in programming to get my strength back to where i want it. I was a three-sport athlete in high school (football,wrestling,water polo) so i never had a problem with missing workouts. I worked out once to twice a days for about hour for each session. To make a long story short sports did wonders for me, as I bulked up for 130-pound freshman to a 200 pound senior. My lifts at the end of high school were something like this
These numbers arent spectacular, but i feel like they were pretty good for an 18-year old. However I went to college, joined a frat, drank a lotta beer and got fat. I messed around with a lot of different programs before settling on Crossfit to get back in shape. Say what you want about Crossfit, but it did get me back in shape and i am now lighter (195) than i was in high school. However, ive gotten puny. My lifts now are
6’0 195
Bench- 200 (maybe, havent maxed in awhile)
Squat- 260
Power Clean- 175
Deadlift-275
Press- 135
As you can see signifagant drop off. So i was wondering if i can get any suggestions on a simple program that’ll start me back on the track to strength-dom! Oh and religon aside Happy Easter everyone!
5/3/1 is NOT a powerlifting program, it is THE powerlifting program. Use it for squat and deadlift for optimal maximum result gains.
For bench press I recommend sheiko or westside as they are more science based and superior for the bench.
For the power clean and the press I recommend the Broz method since they are not powerlifts. You can also do the russian method or the chinese method, but the Broz protocol has a local flavor to it so you should prefer it. If you’re not American you can replace the Broz method with the Bulgarian method for optimal maximum result gains
[quote]hastalles wrote:
cant help you on your question, but check your squat depth.[/quote]
ugh. What does that even have to do with anything? It isn’t that odd to squat more than you dead-lift.[/quote]
Just check it.[/quote]
Yes, it is quite odd. One of the major reasons why your squat may be higher than your deadlift is because you have knee wraps on. Otherwise it’s usually a form issue.
Or you have weak(er) grip, hamstrings, erectors, etc. Yes all these things play a role in a raw squat, but not as much as a deadlift. It’s not uncommon at all. I do agree in beginners it’s less common, but for intermediate to advanced lifters it isn’t even odd.
To bring the original question back: Do a 5x5 program for 3-6 months and then do 5/3/1 for powerlifting. I think a 5x5 for a beginner will take advantage of the newbie gains while you can. Then once those have gone away, you can do 5/3/1 as a long term solution for athletic development.
[quote]louiek wrote:
To bring the original question back: Do a 5x5 program for 3-6 months and then do 5/3/1 for powerlifting. I think a 5x5 for a beginner will take advantage of the newbie gains while you can. Then once those have gone away, you can do 5/3/1 as a long term solution for athletic development.[/quote]
x2