T Nation

Training Program Suggestion?


I've been following the westside protocol for the past 4 months and I haven't seen any improvements in my 3 lifts. It might be because I train by myself and I'm not doing the right exercises but it also might be due to lack of powerlifting experience.

I might start a new program, similar to 5/3/1. The focus will be on squating,benching and deadlifting once a week. I also want to include a 4th day but not sure what to do on it. On week 1 I would do a 5x5, week 2 - 3x3 and on week 3 work up to a max. Assistance work after the main lifts. What do people think about this? I would appreciate any suggestions and references to other programs that I could do.


If you're going to do 5/3/1, do 5/3/1. Don't mess with the program, especially if you don't know what you're doing as far as programming goes.

Honestly, it sounds like you're pretty new to everything, so I'd go out and buy Rippetoe's Starting Strength and run that for a year or two.