Programming Help Needed!!!

[OzzieBrah]

Hi PL board,
I'm approaching the end of my current bodybuilding program (4 weeks to go) and am interested in trying a powerlifting program however I've got no idea where to start.
I have been lifting for 2 years focusing on compound movements to build mass and have gained 24kg (approx 53lb) and now want to focus a bit on strength, maybe even compete if all goes well.
My stats are:
Age: 19
Height: 6'1
Weight: 93kg (205lbs)
BF%: Sitting between 12-15%
Squat: 175kg (385lbs)
Bench: 125kg (275lbs)
Dead: 190kg (420lbs)

Any suggestions on a well known tried & tested program that would be suited to someone at my level would be greatly appreciated.
Thanks!

[ink81]

Hey mate, check out the Powerlifting Workouts thread. Lots of info in there. Myself, I've just started Wendlers 5/3/1 for Powerlifting, in my 4th week so can't really comment on how it's going but it seems to be a popular program.

[OzzieBrah]

Hey mate, check out the Powerlifting Workouts thread. Lots of info in there. Myself, I've just started Wendlers 5/3/1 for Powerlifting, in my 4th week so can't really comment on how it's going but it seems to be a popular program.

Thanks for the reply mate! Which thread exactly are you talking about? I can't seem to find it.
I'll have a read on 5/3/1 thanks very much.

[simp3204]

Thanks for the reply mate! Which thread exactly are you talking about? I can't seem to find it.
I'll have a read on 5/3/1 thanks very much.

Here you go.

http://forum.bodybuilding.com/showthread.php?t=386505

[OzzieBrah]

Thanks very much! I've got some reading to do!

[turkey_server]

google texas method brah

[xRequiem]

google texas method brah

yep, best way to go. you can sculpt to your needs.

[OzzieBrah]

Great will do thanks very much guys! ^

[SamTZ]

5/3/1 is great. Im on my 4th cycle, really cannot complain. Ive made alot of progress with all the main lifts, but my Military press is lagging but progress is slow. But its a great program to get strong.

[schwollenpecker]

westside barbell, I got strong as fuark with this.

[InspecktaDeck]

westside barbell, I got strong as fuark with this.

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wut

[Fuarrrrrk]

Hi PL board,
I'm approaching the end of my current bodybuilding program (4 weeks to go) and am interested in trying a powerlifting program however I've got no idea where to start.
I have been lifting for 2 years focusing on compound movements to build mass and have gained 24kg (approx 53lb) and now want to focus a bit on strength, maybe even compete if all goes well.
My stats are:
Age: 19
Height: 6'1
Weight: 93kg (205lbs)
BF%: Sitting between 12-15%
Squat: 175kg (385lbs)
Bench: 125kg (275lbs)
Dead: 190kg (420lbs)

Any suggestions on a well known tried & tested program that would be suited to someone at my level would be greatly appreciated.
Thanks!

Smolov for squatting worked very well for me - worth a look/read, made great gains personally.

[GregorZeller]

Hi PL board,
I'm approaching the end of my current bodybuilding program (4 weeks to go) and am interested in trying a powerlifting program however I've got no idea where to start.
I have been lifting for 2 years focusing on compound movements to build mass and have gained 24kg (approx 53lb) and now want to focus a bit on strength, maybe even compete if all goes well.
My stats are:
Age: 19
Height: 6'1
Weight: 93kg (205lbs)
BF%: Sitting between 12-15%
Squat: 175kg (385lbs)
Bench: 125kg (275lbs)
Dead: 190kg (420lbs)

Any suggestions on a well known tried & tested program that would be suited to someone at my level would be greatly appreciated.
Thanks!

I would suggest that you check out Pavel Tsatsouline (Russian ex-special forces) 's programs.

Simply put just Squat, Bench, and Deadlift (~80% x 5 x 5) at your 5 rep max weight with NO ACCESSORY work. NO EXTRA WORK. Work your butt off on those three lifts, each lift having their own day, and you wont be able to add anything extra that day.

LESS IS MORE!