T Nation

Routines to Get Into Powerlifting

I’m looking to go more into the powerlifting area and i dont know too much about it. i’ve been doing bill starrs 5x5 and its going great!! so i dont plan on changing it soon but it would be nice to have another routine in mind when i hit a plateau. i already know about westside. any others??? thanks guys

You could go a simple Push/pull/legs split and organize it in other words bench/deadlift/squat days. Big 3 + a few assistance lifts.

http://www.joeskopec.com/programs.html

The Joe Skopec link is good.

I’d just look into an Ed Coan style 12 or 16 week cycle to start you out. Start very simple and add complexity as the need arises. Don’t use up a complex method before you need it.

Something like 3 days a week, one for each of the lifts, and a fourth optional bench assistance day. Work down from 8-10 reps to 1-3 over the course of 12 weeks or so. Follow the main lift with some simple low-volume assistance work and call it a day. Get plenty of rest and food.

That’s still the most foolproof way to build a base for big weights, no matter how out of style it gets.

Jim Wendler’s 5/3/1

Coan/Phillipi 10 week Deadlift Routine
http://tsampa.org/training/scripts/coan_phillipi_deadlift/

Ed Coan Bench Press Training Cycle
http://www.joeskopec.com/edcoanbench.html

The deadlift cycle is pretty brutal, can’t speak for his bp cycle.

That 10 week deadlift routine said I should start out doing singles with over 1000 kg’s. I don’t get it, I answered the questions right. My max is 160 and I want to lift 1400, why doesn’t it work?

[quote]TheDudeAbides wrote:
Jim Wendler’s 5/3/1[/quote]

You have a link to that? I’ve heard good things but haven’t seen much info.

I’ve gotten great results with Sheiko and plan to use it on a regular basis.

yea id love to see the wedlers program but i cant find anything besides having to buy the book. any spoecific sheiko workouts that you would recommend???

joburnet and Lifting, pm me an email address and I can send you a spreadsheet of the 5/3/1 with the Boring but Big template. It is kicking my butt right now.

[quote]shoo wrote:
That 10 week deadlift routine said I should start out doing singles with over 1000 kg’s. I don’t get it, I answered the questions right. My max is 160 and I want to lift 1400, why doesn’t it work?[/quote]

That does not even make sense. You are only supposed to have a goal of an additional 20-40 lbs.

WS4SB (version 3)

also x2 on Wendler 5/3/1

[quote]TheDudeAbides wrote:
shoo wrote:
That 10 week deadlift routine said I should start out doing singles with over 1000 kg’s. I don’t get it, I answered the questions right. My max is 160 and I want to lift 1400, why doesn’t it work?

That does not even make sense. You are only supposed to have a goal of an additional 20-40 lbs.[/quote]

I kid, I kid. Didn’t think anyone would think I’m actually serious :stuck_out_tongue:

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