I wanna know some good workouts.
Arry, first off welcome. I am pretty new myself. I suggest delving into the Old School routines for ideas. For example:
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!
Forgotten Strength Secrets
There are good powerlifting workouts out there and they're not hard to find.
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.
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.
Best Meet: B/345 Sq/605 DL/655
Surprised no one mentioned it but Sheiko rocks.
Best gains of my life and I've tried them all. (including westside).
Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
Best Meet: B/345 Sq/605 DL/655
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.
Proudly Sponsored by Titan Support Systems Inc. and 'Monster Barbell'
Training log: (Mastermonster's Quest For The Records)
Best Lifts unequipped
Best lifts Equipped
Thankfully Representing AtLarge Nutrition and EliteFTS
Before jumping to 5/3/1, if one can make gains still on the madcow intermediate 5x5, they might best be served doing that.
AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
Just get under the bar!
5/3/1 is awesome, that's what I'm doing now.
I follow Arnold Schwarzenegger Workout Routine and if you also want to follow him here is the details..check out
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.
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
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
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6×12
Wrist curls (forearms on knees) – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
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
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
5x5 or 5/3/1