Advanced Powerlifting Training

[gfloridafan]

Hello guys,

I am looking for some powerlifting advice. I have run wendlers 5/3/1 for two years now. I am 20 and weigh around 170 pounds. Here are my projected 1 rep maxes:
Deadlift: 425
Squat: 325
Bench: 265

Do you guys have any recommendations on another program I can run? I am considering westides conjugate system Opinions? Any other ideas? Any help would be greatly appreciated. Goal: possibly enter a meet this year in the 180's weight class.

[308smk]

Texas method. Sheiko 29-37-32. Brian siders intermediate.

Anything that let's you practice the lifts more often will give you the greatest results in your intermediate stage. You need to engrain the movements and work on technique, and doing each lift once per week is not enough.

[gfloridafan]

Texas method. Sheiko 29-37-32. Brian siders intermediate.

Anything that let's you practice the lifts more often will give you the greatest results in your intermediate stage. You need to engrain the movements and work on technique, and doing each lift once per week is not enough.

I can't progress on a weekly basis. I would stall very quickly with these intermediate programs.

[308smk]

I can't progress on a weekly basis. I would stall very quickly with these intermediate programs.

Righto.

[Rags85]

Then you sir, need to eat and rest more.

[gfloridafan]

According to the exrx standards, my lifts are advanced to elite for the 165 pound class. I really don't know how accurate this is though. That's why I was thinking more advanced now that I have ran 5/3/1 for a little while.

[JamesW129]

You are not advanced man, not even intermediate, unless your female. You need to eat and rest more if you can't progress on a weekly basis.


Source: me , I'm running starting strength with small increments and seeing much faster gains than when I was 531

[gfloridafan]

You are not advanced man, not even intermediate, unless your female. You need to eat and rest more if you can't progress on a weekly basis.


Source: me , I'm running starting strength with small increments and seeing much faster gains than when I was 531

Okay but I don't just want to eat like a pig just to get stronger. I don't need to get above 185 because I want to compete in the 180s. Progressing slowly is better right?

[kmc06005]

I can't progress on a weekly basis. I would stall very quickly with these intermediate programs.

.

Did you look at those programs? There are a lot of people your size, that are much stronger, making great gains on those programs. Why are you stopping 531?

[Link815]

First, if you have to ask about "advanced programming" you are no where near advanced. Not even close. I just squatted a 660lb PR running Bill Starr intermediate 5x5 for squat. I still alternate between intermediate and advanced 5x5 and make progress. I would recommend Bill Starr intermediate 5x5, it still works for me. Also, you neglected to mention your height. If you're 5' 6", 181 would be a great weight class to stick with. If you're 6', you should be looking at the 242's or higher.

[arian11]

Do Westside.
Stay the same weight.
Compete in the 180s this year.

[gfloridafan]

First, if you have to ask about "advanced programming" you are no where near advanced. Not even close. I just squatted a 660lb PR running Bill Starr intermediate 5x5 for squat. I still alternate between intermediate and advanced 5x5 and make progress. I would recommend Bill Starr intermediate 5x5, it still works for me. Also, you neglected to mention your height. If you're 5' 6", 181 would be a great weight class to stick with. If you're 6', you should be looking at the 242's or higher.

I used to run bill starr but I stopped gaining. That's when I switched to wendlers. I am 5'7''.

[kmc06005]

I used to run bill starr but I stopped gaining. That's when I switched to wendlers. I am 5'7''.

There's a big difference between hitting a 'slump' and stopping gaining. Some guys train for 6 months to put 10lbs on their totals. Especially if you are not willing to gain weight. You can do 531 for the rest of your life, and never 'outgrow' the programming, that mindset is silly.

[Link815]

I used to run bill starr but I stopped gaining. That's when I switched to wendlers. I am 5'7''.

Maybe look into Bill Starr Advanced 5x5. It's still pretty straight forward, I wouldn't really call it "advanced" programming. I use it closer to competition time to get my strength peaked. It gets a lot heavier, a lot faster than Intermediate, so I'd recommend using conservative maxes. Take your actual max, then drop about 5% off it and you should be fine. I've got my squat from 500 to 660 in the last few years basically just bouncing between the 2.

[KennyWheels]

doesn't want to eat, sounds about right

[gfloridafan]

doesn't want to eat, sounds about right

I never said that. But what good would it do for me to gain a ton of weight and force myself to compete at a larger weight class?

[KennyWheels]

I never said that. But what good would it do for me to gain a ton of weight and force myself to compete at a larger weight class?

do it slow, never heard anyone here advocate for pigging out, your lifts will go up though

[308smk]

I never said that. But what good would it do for me to gain a ton of weight and force myself to compete at a larger weight class?

You literally said that. "I don't want to eat like a pig just to get stronger."

Guess what kid, you need to eat. Start by gaining 20 pounds. Then do Bill Starr intermediate 5x5 as suggested above. That's a damn good program.

[adpowah]

You don't have to eat like a pig to be in a caloric surplus. Also if you are really focused on your weight or leaness you can simply alternate between bulking/cutting in reasonable intervals to keep your weight where you want it. While you are more advanced than me you've likely found that adding 2-400 cals per day doesn't grossly affect your weekly/monthly weight however it will help you with strength gains.

[TrettinR]

OP, I fear you may be too advanced for powerlifting.

[kmc06005]

OP, I fear you may be too advanced for powerlifting.

This, you're too strong for your body.

If you don't believe me, check the charts.

[bbbb1]

People get way too caught up in the whole novice/intermediate/advanced thing. It only refers to recovering ability and ability to progress. It's possible to be an elite powerlifter and a novice (although you would need to be a genetic freak). Also, it's not an exact thing and shouldnt be taken too seriously.

It sounds like you really want to run westside and are just looking for confirmation. You dont need permission.

While some other programs would work well, i think you are better off on a solid program that you actually believe in and want to do. Also, westside will be a good chance to learn more about what works for you. Remember though, this isnt a routine like 531. It is a template for you to use to do your own programming. It is an ongoing process of learning what works for you.

[Shanson07]

Hello guys,

I am looking for some powerlifting advice. I have run wendlers 5/3/1 for two years now. I am 20 and weigh around 170 pounds. Here are my projected 1 rep maxes:
Deadlift: 425
Squat: 325
Bench: 265

Do you guys have any recommendations on another program I can run? I am considering westides conjugate system Opinions? Any other ideas? Any help would be greatly appreciated. Goal: possibly enter a meet this year in the 180's weight class.

Two things i have realized,
If you have to ask the internet to run a program: you are a beginner.
If you don't know your maxes: you are a beginner.

At this point you need time with a barbell and time researching and learning. Find a program that interests you and stick with it. Gaining weight is one avenue to increasing your lifts, the other is patience. If you want to stay at around 170 lbs, expect to take a long time to increase those weights. I'm referring to maybe monthly progress, not weekly progress.

[kmc06005]

Science...

[gfloridafan]

I was just asking for some advice because I have struggled recently with making linear weekly gains. I never said I was an elite powerlifter. Nor did I say I was better than every one else. I just wanted some honest advice, and you guys are telling me to do starting strength or bill starrs. Thank you for the advice, but I can't progress weekly any more. I wish I could, but I can survive for a few weeks, and then my lifts stall.

[cjowns76]

Don't worry about gaining weight OP. Gaining weight will help you get stronger. Don't worry about being in a certain weight class until your elite. As stated above you don't have to pig out. Eat at a slight surplus.

[xRequiem]

starting strenf

[bbbb1]

I was just asking for some advice because I have struggled recently with making linear weekly gains. I never said I was an elite powerlifter. Nor did I say I was better than every one else. I just wanted some honest advice, and you guys are telling me to do starting strength or bill starrs. Thank you for the advice, but I can't progress weekly any more. I wish I could, but I can survive for a few weeks, and then my lifts stall.

You don't want to do starting strength or bill stars. So then do another program.
What's the problem here?

[AndyDANGER]

What's with people asking for help/advice and then arguing with people offering advice?

I ran strong lifts 5x5 for two years then started doing Greyskull (stupid name) And I love it. Check it out it solves your I can't make linear gains problem

Also eat more good, listen to people much stronger than you

[kmc06005]

Also eat more good, listen to people much stronger than you

Good advice! Will rep if you stay around long enough for me to be off recharge.