T Nation

Advice for Powerlifting Beginner?

As long as this topic stays alive, can someone offer a suggestion as to differences for accessory lifts exist in a ME and DE lower body rotation?

Example:
ME lower (squats, sumo-deadlift, Good morning)
Hamstring work
Hamstring work
low back work
abs

DE lower (box squats, speed pulls)
??
??

I was using a template as outlined above, with a squat and deadlift day, but ultimately, I found that I really didn’t go anywhere after doing that for a couple months. Going for 3 ME’s a week really burned me out, and I saw little, if any, progress.

3 ME’s a week? That’d burn anyone out.

I’ve seen it as

ME day
Main Lift - max-ish single
Accessory lift- top set or multi-set 3-5 reps
supplemental/assistance for reps 10-20
abs

DE day
Speed work w/possible work up to a goodly single
Assistance
abs

which only gives two ME days per week. You adjust volume on assistance exercises to manage recovery. More on ME days less on DE days because the main lift volume is higher on DE than on ME.

But others know better than me on this…

[quote]Rogers16 wrote:
smokotime wrote:
I differ in that I think Sheiko is great for beginners since it has you doing the comp lifts and has everything set in stone. I’d cut the deadlifts to knees from it though, they’re a bit hazardous.

If I had my time again, I’d do:
1 month doing comp lifts and trying to get as big as possible. Maybe WS4SB.
Max out
1 month of Sheiko
Max out
1 month of Sheiko with new max

Then do whatever you feel like, the main aim is to give you a good start.

looks good but whats sheiko?
[/quote]
There’s a bit of stuff on it floating around. I’ve got an Excel spreadsheet based off Wade Hoopers 2006 training, but if you just want to have a browse, look at:
Boris Sheiko 4 Week Preparatory Program at http://www.joeskopec.com/programs.html

The general format is you perform sets on 50%,60% and 70% and then upwards of 4 working sets on 80-85%. You’d do the same for a second excercise, and then you’d do the first exercise at a lower percentage.
For example, one day will have you work up to 5 sets of 3 on 80% of your squat max, then 6 sets of 3 on 80% of your bench max, then 5 sets of 5 on 70% of your squat max. You’d then do some flies and situps and go home.

I think it’s great for beginners since that sort of thing will be very taxing on an experienced lifter, but a beginner improves much more rapidly so it isn’t as bad. Also, you do a shitload of reps with the competition lifts. You might as well learn technique early on, then you just have to worry about getting stronger. It’s a lot harder trying to learn proper technique a year or two down the track.

For those who know Sheiko, I’m referring to the CMS/MS 4 week prep cycle. I know it kills intermediate lifters who do it, but I’ve seen plenty of great results with beginners doing it for a couple of months without the pain and bodily abuse associated with it.

ws4sb( v.3) is a very good intro.
Also read some Dan John articles, has lots of good straight forward advice to build strength fast

[quote]PRCalDude wrote:
Buy ‘Starting Strength’ and read the SS wiki pages. Those have the best explanations/demonstrations of the squat, DL, and bench. [/quote]

This advice should apply to a beginning lifter in ANY discipline. This book is great.

http://www.elitefts.com/documents/starting_strength.htm

Here is a great review.

Build some muscle. I read some mistakes Dave Tate was talking about in an article. Not a direct quote but, he said he should have done more repetition work to build more muscle before attempting some of the PRs he did.

Agreed 100%

Well, I’m a beginner still, but I want to post something that’s helped me and is also in the “beginners ME work” article:

Don’t do all out singles. I’ve had a lot more success using 3x3-5 reps for my ME movements. I’m not sure why, but I’m stilling rolling with it and making progress.

[quote]MikiB wrote:
Build some muscle. I read some mistakes Dave Tate was talking about in an article. Not a direct quote but, he said he should have done more repetition work to build more muscle before attempting some of the PRs he did.

Agreed 100%[/quote]

As an aside to that I have had great results replacing Dynamic work with Repetion work for a few months here and there. Just something I did on a whim that has really helped me over the years.

cheers everyone for the advice
The skeiko routine looks good but I wont be able to do it yet until I join my new gym and MikiB already built some muscle

oh yeah I forgot to mention whats better for benching, elbows in or out?

[quote]Rogers16 wrote:
oh yeah I forgot to mention whats better for benching, elbows in or out?[/quote]

Tucked in.

[quote]BlackLabel wrote:
Rogers16 wrote:
oh yeah I forgot to mention whats better for benching, elbows in or out?

Tucked in.[/quote]

I believe the Japanese bench with elbows out. IMO for a lot of people it depends on your own strength. If your pecs are a strong point for you you may be better off benching with them out.

You have to have some tuck, and don’t touch above your nipples. That’s about it, really. By some tuck, I mean don’t have them out in a straight line. See what works for you best.

Some people will say that one is definitively better than the other, but it’s simply not true.