T Nation

New Program Recommendations?

Powerlifting
#1

Alright let me just give you some details of what I’ve been doing, where I’m at, and where I’d like to go.

I am currently 5’9, 155ish lbs, 23 years old.

My lifts:

Bench 5RM = 225lbs
Deadlift 5RM = 250+ lbs (still climbing). 1RM= 315lbs (highest 1RM I’ve tried)
Squat 5RM = 200lbs+ (still improving)

My squat is obviously my weakest point. Could have something to do with the fact that I’m naturally very thin in the legs, small joints, and narrow hips/torso. But even still, those numbers are awful lol.

I’ve been doing Billy Starr’s 5x5 for about 11 weeks and am now stalling in the upper body movements. I figured after this amount of time, it might be a good idea to trick the body again with something new.

My Goals:

  • To improve in the main 3 lifts (bench, dead, squat). I’m more concerned with getting stronger as opposed to ‘shaping’ my muscles like a body builder would. That being said I’m not interested in a serious bulk either. I’d like to just keep eating clean and progressing the best I can without too much fat gain (though I know some is inevitable).

I don’t want a program with too much emphasis on isolation exercises. I need the main 3 lifts to be the bulk of it.

I don’t have a preference for rep schemes. However I want to be conditioning my body to be able to lift for respectable 1RMs.

I’d say something where I lift 3-4x a week is ideal.

I go to a YMCA… no chains and bands going on there.

If you want any other information, just let me know.

Thanks!

#2

Is there something that I’m missing here? What have others done to switch up from this 5x5 routine?

Any additional info that needs to be given?

#3

Have you looked into a westside type program? Look into WS4SB by Joe DeFranco. This would be a good starting point for increasing those lifts and getting used to handling heavy weights.

#4

[quote]JFG12 wrote:
Alright let me just give you some details of what I’ve been doing, where I’m at, and where I’d like to go.

I am currently 5’9, 155ish lbs, 23 years old.

My lifts:

Bench 5RM = 225lbs
Deadlift 5RM = 250+ lbs (still climbing). 1RM= 315lbs (highest 1RM I’ve tried)
Squat 5RM = 200lbs+ (still improving)

My squat is obviously my weakest point. Could have something to do with the fact that I’m naturally very thin in the legs, small joints, and narrow hips/torso. But even still, those numbers are awful lol.

I’ve been doing Billy Starr’s 5x5 for about 11 weeks and am now stalling in the upper body movements. I figured after this amount of time, it might be a good idea to trick the body again with something new.

My Goals:

  • To improve in the main 3 lifts (bench, dead, squat). I’m more concerned with getting stronger as opposed to ‘shaping’ my muscles like a body builder would. That being said I’m not interested in a serious bulk either. I’d like to just keep eating clean and progressing the best I can without too much fat gain (though I know some is inevitable).

I don’t want a program with too much emphasis on isolation exercises. I need the main 3 lifts to be the bulk of it.

I don’t have a preference for rep schemes. However I want to be conditioning my body to be able to lift for respectable 1RMs.

I’d say something where I lift 3-4x a week is ideal.

I go to a YMCA… no chains and bands going on there.

If you want any other information, just let me know.

Thanks![/quote]

I think that you need to add more variety to your routine.

Example 5-week bp routine that I do:

1-week
Bench Press, 4 sets x 3
Incline Bench Press, 4 sets, pyramid the reps
Chest Support Row, 4 sets, pyramid the reps
Seated-Overhead Tricep Extension, 5 sets, pyramid the reps

2nd- week
Pause Floor Press, 6-10 sets, pyramid the reps
Decline Bench Press, 4 sets, pyramid the reps
Pull-ups, 4 sets x 5
Lying Dumbbell Tricep Extension, 5 sets, pyramid the reps

3rd week
Pause 3-Board Press, 6-10 sets, pyramid the reps
Dumbbell Bench Press, 4 sets, pyramid the reps
Close Grip Cable Lat-Pulldown, 4 sets, pyramid the reps
Tate�??s Press, 5 sets, pyramid the reps

4th week
Reverse Band Bench Press, 6-10 sets, pyramid the reps
Weighted Plat Push-ups, 4 sets, pyramid the reps
T-Bar Rows, 4 sets, pyramid the reps
Standing Cable Tricep Pull Downs, 5 sets, pyramid the reps

5th week
Bench Press, 4 sets x 3
Incline Bench Press, 4 sets, pyramid the reps
Chest Support Row, 4 sets, pyramid the reps
Seated-Overhead Tricep Extension, 5 sets, pyramid the reps

TRAIN HARD

“BIG WILLIE” J.T. HALL

#5

[quote]Jhauser3 wrote:
Have you looked into a westside type program? Look into WS4SB by Joe DeFranco. This would be a good starting point for increasing those lifts and getting used to handling heavy weights. [/quote]

No chains or bands needed for WS4SB

#6

I think you should buy and read practical programming by Rippetoe and Kilgore. Their work is right up your alley!

#7

Get some microplates(apts are good) so that you can continually load each week even if its only a pd or two compared to 5lbs each week. Works good for lifts that stall fast(bench, oh press, etc…) and works well on the bill starr 5x5 linear program.

#8

[quote]JFG12 wrote:
Jhauser3 wrote:
Have you looked into a westside type program? Look into WS4SB by Joe DeFranco. This would be a good starting point for increasing those lifts and getting used to handling heavy weights.

No chains or bands needed for WS4SB[/quote]

Westside isn’t just about bands and chains. It’s a method. Chains and bands are tools.

#9

[quote]zephead4747 wrote:
JFG12 wrote:
Jhauser3 wrote:
Have you looked into a westside type program? Look into WS4SB by Joe DeFranco. This would be a good starting point for increasing those lifts and getting used to handling heavy weights.

No chains or bands needed for WS4SB

Westside isn’t just about bands and chains. It’s a method. Chains and bands are tools.[/quote]

So I could do the method successfully without those tools?

#10

[quote]JFG12 wrote:
zephead4747 wrote:
JFG12 wrote:
Jhauser3 wrote:
Have you looked into a westside type program? Look into WS4SB by Joe DeFranco. This would be a good starting point for increasing those lifts and getting used to handling heavy weights.

No chains or bands needed for WS4SB

Westside isn’t just about bands and chains. It’s a method. Chains and bands are tools.

So I could do the method successfully without those tools?[/quote]

yup.