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View Full Version : What is a great powerlifting workout routine?



arry
11-04-2011, 05:10 AM
I wanna know some good workouts.

Christianiron
11-04-2011, 06:39 AM
Arry, first off welcome. I am pretty new myself. I suggest delving into the Old School routines for ideas. For example:
http://ditillo2.blogspot.com/2011/10/joe-dimarco-armand-tanny-dave-yarnell.html
This blog has loads of awesome Old School stuff, the particular article above is a brief excerpt of one of my books, but if you scan down the page, you can check out all the archives of the blog... a goldmine!

RhodeHouse
11-04-2011, 09:58 PM
Westside
5/3/1
Block Periodization

There are good powerlifting workouts out there and they're not hard to find.

kingns
11-04-2011, 10:02 PM
I think 531 is your best bet. If you stick to what Jim said to do you CANNOT go wrong. Once that stops working you can try to complicate it. If I had done 531 when I first started lifting weights I would be so far ahead from where I am now.

Mark!
11-04-2011, 11:20 PM
5/3/1 is definitely a solid routine for someone starting out. If you read the ebook, and follow it, there's no way you can screw it up. It's when people get cocky and "think" they know wtf they're doing that things start getting stupid. Whatever route you take, follow it and don't be one of these pond hoppers always switching from one routine to another, you won't see any progress on anything. As far as those old school routines, to each his own, I believe there's a reason they're considered old school, and rarely used in the modern world today.

patricky
11-05-2011, 02:02 AM
Surprised no one mentioned it but Sheiko rocks.
Best gains of my life and I've tried them all. (including westside).

Mark!
11-05-2011, 05:39 AM
Sheiko Programs
http://www.elitefts.com/sheiko/

mastermonster
11-05-2011, 12:34 PM
I've got all of our younger (not masters) lifters on 5-3-1 and have had them on it for almost a year now. They all have made PRs in each meet (8 meets for Christian) and have made their goal weights in each 4 week cycle. Christian, for example; has put over 100 lbs. on both his squat and deadlift in that time. For my masters (advanced lifters with over 40 recovery capabilities) I've developed a variation with some ideologies barrowed from 5-3-1 and adapted to working in both raw and geared training together. It's working very well so far. It's still 4 week mini-cycles with a deload week, but the rep scheme is 3-2-1 on the raw grid with slightly higher %ages and singles in gear for 2 additional sets beginning at 80% on week one. There is no 'Boring and Big' work on my masters program (we already have big muscle bases. Smallest is me at 5'10" 250ish and I've been 300 but am competing 242s now). Tim is 308ish and Johnny is 325ish. Both over 6'; Tim just over 6' and Johnny about 6'4". But, back to your question; Wendler's 5-3-1 is an awesome program. Especially for early and intermediate level lifters...and probably even longer. My guys that are on it are totally fired up about the program.

ScottYard
11-06-2011, 05:04 PM
Ditto

joey54
11-06-2011, 06:39 PM
Before jumping to 5/3/1, if one can make gains still on the madcow intermediate 5x5, they might best be served doing that.

Pure Water
11-07-2011, 09:16 AM
5/3/1 is awesome, that's what I'm doing now.

arry
11-08-2011, 02:37 AM
Hello,

I follow Arnold Schwarzenegger Workout Routine and if you also want to follow him here is the details..check out

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbbell pullovers 5 x 10-12.

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 612

Forearms:
Wrist curls (forearms on knees) 4 sets, 10 reps
Reverse barbell curls 4 sets, 8 reps
Wright roller machine to failure

Abs:
hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Ermantroudt
11-08-2011, 06:58 AM
5x5 or 5/3/1

LouPac
11-09-2011, 03:52 AM
Hello,

I follow Arnold Schwarzenegger Workout Routine and if you also want to follow him here is the details..check out

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbbell pullovers 5 x 10-12.

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 612

Forearms:
Wrist curls (forearms on knees) 4 sets, 10 reps
Reverse barbell curls 4 sets, 8 reps
Wright roller machine to failure

Abs:
hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Arnold was not a powerlifter.

Off Road
11-09-2011, 08:08 AM
Arnold was not a powerlifter.Well, at least not when he was using routines like that. But Arnold did start off as a powerlifter.