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Thread: My 1st PL routine

  1. #1
    Wannabebig Member tramlaw's Avatar
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    My 1st PL routine

    I am just getting started into PL. This will be my 1st routine and I would like to see you what you guys think. All I did was copy and paste them. In no way am I taking credit for writing it or coming up with them on my own.. I picked these routines since there are no PL gyms where I live and I can do these plans in the gym I go to.

    Big Mike's Westside Template



    Sunday - Speed Day For Bench



    Bench 8-10 sets 3 reps (50% 1 rep max, 1 minute between sets, explosive but controlled reps)
    Front Presses 3 sets 3-5 reps (pick 1 shoulder exercise)
    Standing Front Press
    Dumbbell Presses

    Tricep Movement - 1 exercise, reps 10-15, 1 minute between sets
    Dumbbell Extensions
    Pushdowns
    Skull Crushers

    Upper Back Movement - 3 sets 10-12 reps
    Lat Pulldown
    Bent-Over Rows
    Cable Row
    1-Arm Dumbbell Row

    Abs and Neck



    Monday - Max Effort Day For Squat & Deadlift



    Max Effort Exercise - 1 exercise, work to 1 rep max, do not perform two exercises in a row
    Front Squat
    Pin Lockouts (at different heights)
    Hack Squat
    Barbell Squat (off a low or high box)
    Deadlift (off a platform)
    Arch-Back Good Mornings
    Stiff-Legs
    Belt Squat

    Leg Curls 3-4 sets 5-7 reps
    Lower Back Movement - switch every 3 weeks
    Stiff-Legs (not to be done when using as a max effort exercise)
    Hypers
    Reverse Hypers

    Upper Back Movement - 3 sets 5-7 reps
    Lat Pulldown
    Bent-Over Rows
    Cable Row
    1-Arm Dumbbell Row

    Biceps and Abs



    Wednesday - Max Effort Day For Bench



    Max Effort Exercise - same directions as for max day squat and deadlift
    Floor Press (shown with one-arm)
    Decline Press
    Dumbbell For Reps
    Close-Grip Press
    Incline Press

    Tricep Movement - pick two, reps 3-7; take longer between sets for optimal recovery, 3 sets
    Dumbbell Extensions
    Pushdowns
    Skull Crushers

    Back Movement - reps 10-12 for 3 sets
    Lat Pulldown
    Bent-Over Rows
    Cable Row
    1-Arm Dumbbell Row

    Abs and Neck




    Friday - Speed For Squat



    Box Squats 2 reps with 50-60% of 1 rep max, 1 minute rest between sets
    Leg Curls 3 sets 10 reps
    Lower Back Movement - same exercise as Monday, but lighter and more reps
    Shrugs 3 sets 10-15 reps as you can handle

    --------------------------------------------------------------------------------

    I found this work out plan as well

    9 Week Basic Training Program
    Dave Tate

    This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program.


    Week 1

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 5 sets of 15 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Lying Barbell tricep extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 rep


    Week 2

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 3 sets of 20 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 3

    Day 1 (max effort squat day)
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raises: 3 sets of 8 reps using the small strap
    Reverse Hypers : 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps
    Straight Leg Raises: 3 sets of 20 reps

    Day 2 (max effort bench day)
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Lying Barbell Tricep Extensions: 6 sets of 10 reps
    Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 4

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps


    Week 5

    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated Dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps



    Week 6


    Day 1 (max effort squat day)
    Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Partial Deadlifts: 3 sets of 20 reps
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    JM Press: work up to 2 sets of 3 reps
    Incline Dumbbell Press: 2 sets of 10
    Seated dumbbell Cleans: 4 sets of 8
    Straight Leg Raises: 5 sets of 15

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 5 sets of 8 reps
    Chest supported Rows: 4 sets of 8 reps
    Glute Ham Raise: 3 sets of 6 reps
    Pull Down Abs: 5 sets of 10 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Close Grip Bench Press: work up to 2 sets of 3
    One Arm Dumbbell Extensions: 3 sets of 10
    Front Plate Raises: 3 sets of 10 reps


    Week 7

    Day 1 (max effort squat day)
    Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps

    Day 2 (max effort bench day)
    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
    Seated dumbbell Shoulder Press: 5 sets 10 reps
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    face Pulls: 5 sets 15 reps

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
    Reverse Hypers: 4 sets 8 reps
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps

    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
    Dumbbell Tricep Extensions: 4 sets of 6 reps
    Reverse Grip Push Downs: 3 sets of 15 reps
    Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
    Pull Down Abs: 5 sets 10 reps






    Week 8


    Day 1 (max effort squat day)
    Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
    Glute Ham Raise: 5 sets of 5 reps
    Lunges: 4 sets of 10 reps (each leg)
    Reverse Hypers: 3 sets of 8 reps using the small strap
    Pull Down Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)
    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
    Seated dumbbell Shoulder Press: 5 sets 10 reps
    Incline Barbell Tricep Extensions: 5 sets 6 reps
    face Pulls: 5 sets 15 reps

    Day 3 (dynamic effort squat day)
    Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
    Reverse Hypers: 4 sets 8 reps
    Pull Downs: 3 sets 8 reps
    Glute Ham Raise: 4 sets 15 reps


    Day 4 (dynamic effort bench day)
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
    Dumbbell Tricep Extensions: 4 sets of 6 reps
    Reverse Grip Push Downs: 3 sets of 15 reps
    Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
    Pull Down Abs: 5 sets 10 reps



    Week 9

    Day 1 (max day) near end of week
    Box Squat: work up to a 1 rep max
    Bench Press: work up to a 1 rep max

    * These maxes will be used as the 1RM for the next eight week cycle

    Please let me know which one you guys would start me out with.
    My maxes are
    Bench 450
    DL 575
    Squat 375


    I do have some question realy quick. When PL training do you have to have a partner? How important are the chains and Bands, if I don't have them could I start with out them and then get them at a later date? How do I go about finding a PL partner if I need one? When do I up the weights, the following week by 5 - 10 lbs.? For the Glute Ham Raise if my gym does not have machines to do these what else could I do
    Thanks,
    Tram
    Last edited by tramlaw; 11-06-2008 at 02:13 AM.

  2. #2
    Wannabebig Member tramlaw's Avatar
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    I am leaning more toward the 9 Week Basic Training Program by Dave Tate.

  3. #3
    SFW! drew's Avatar
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    Quote Originally Posted by tramlaw View Post
    I do have some question realy quick. When PL training do you have to have a partner? How important are the chains and Bands, if I don't have them could I start with out them and then get them at a later date? How do I go about finding a PL partner if I need one? When do I up the weights, the following week by 5 - 10 lbs.? For the Glute Ham Raise if my gym does not have machines to do these what else could I do
    Thanks,
    Tram
    You should have at least one training partner. Especially when benching. Training partners not only liftoff, spot and help motivate you, they can also be your eyes when you are lifting. It's great to have someone to help you figure out what you're doing wrong, and doing right, when you are lifting. If you belong to a gym, look for the guys who seem to train heavy and are interested in getting strong. If you can't find them, look for a PL gym. powerliftingwatch.com and elitefts.com are two good places to start looking for partners.

    Chains and bands are just tools. If you don't have them or can't afford them you can still get strong. Lots of guys have gotten really strong without using them.

    Up the weights when you feel strong enough. On speed work, if you can use more weight without losing speed, use more weight. On Max work, always try to work up to at leat 90% but don't be afraid to go for a new max often. You get stronger by lifting heavier weight, so lift heaver weight.

    If you don't have a GHR, you can do pullthroughs, dimel deads, SLDL, more GMs, etc. Just get creative.

    Good luck.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  4. #4
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    Make sure that you focus on technique on speed days. I made the mistake of just lifting the weight in what ever way I could. My technique turned to ****.

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