300bp, 400sq, 500dl is a good general bench mark for when someone is qualified to talk like an expert. (Of course, there are exceptions, but you are not one.) It sounds like you have a few years to go to get there.
Bullshit. A number doesn’t make you an expert or novice. Experience is the only factor. So a guy that can do 295 for a bench isn’t qualified to give advice? How about a 365 squat? 405 DL? Que?
OP: Certainly do not listen to this advice. You need to get under the bar and do the lifts. There are many ways to set up your training week, but if it were up to me, Id have you do something like:
Repeat Wednesday, etc…
As far as weight, start with the bar, nail perfect technique and take your time…
Again, there are many ways to set up a program; this template I believe Mark Rippetoe uses with his athletes (or something similar) and this type of training works extremely well for many people.
As far as technique on the squat and deadlift, go to Joe Skopec’s powerlifting site for video demonstrations, read all the articles about lifting technique you can by Dave Tate, Jim Wendler, Rick Crain, and other high-level powerlifters. Some of the info may conflict, but you have to experiment and find the technique that works for you.
What do squats and deadlifts work? Lots of muscles…don’t worry about it. Just do them and you will get big and strong. Worry about weakpoints, bringing up bodyparts later, once you get up to around the 300,400,500 level.
3x5? Where’s the speed work? You know, ME and DE days? That’s a crap routine, if I ever saw one.
You want to learn how to lift for strength, mass and / or athleticism? Read CT’s Training Strategy Handbook:
He’s an actual trainer that knows his stuff. Unlike Ramo.
Thanks for your response to my post. I will try to address your points.
Where is the DE work? Are you serious? The dude just started lifting weights and probably cant bench 200 lbs. This doesnt merit an argument.
ME work is a great idea too. Im sure it will be hugely productive, especially before he has built any muscle mass or developed any technical ability with the lifts. Brilliant.
As for the tenability of a strength program without ME or DE work, read up on:
-Pretty much any European IPF lifter
Most European IPF guys train predominantly on the main lifts with high frequency for low/moderate reps. (So does Wade Hooper ? imagine how much stronger he would be with your guidance!)
Regarding the template I put up, it is pretty close to (if not exactly the same as) what Rippetoe does with his guys. Are you familiar with him and the results he gets? Im sure you would do better, but still, his work is pretty impressive considering uses such a crap routine.
As for the 300, 400, 500 thing: To be honest, those numbers are just a baseline. They do not mean you are strong by any means, they just show that at least you have done some training and gotten SOME results. I would not take the advice of someone with a max squat of 365 (which you listed) unless they weighed 100 pounds or did it on two prosthetic legs. The other numbers you listed were equally unimpressive. I am not trying to be a hardass about this, but there is strong, and there is mediocre. I am mediocre, and Im a lot stronger than those numbers. Would you take advice about getting strong from somebody who pulled 405? You need a reality check about what strength really is.
As for me personally, it is true what you say: I am not a trainer. Just a lifter. But I will total over 1500 raw this year at 220 (not impressive to me but Ive worked hard and am getting better each year.) If you are stronger than me, then congratulations.
Hell, if youve accomplished anything as a lifter, then congratulations. Im curious, if you dont mind sharing, as to how strong you are, since you scoffed at Rips template so arrogantly.