Start off lighter than you think you need, so you have plenty of time to grow.
The progression for squats/DL you add each time to work up to a heavier single. So if you squatted 300 for your AMRAP, you'd then do 310x4, 320x3, 330x2, and lastly 340x1.
And for bench, yes, but I don't recommend jumping more than 10# between workouts.
Naturally you can jump up by 2.5 for the upper body lifts and 5 for the lower body.
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Thread: Beginner Powerbuilding Routine
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07-28-2016, 04:37 PM #151
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07-28-2016, 04:39 PM #152
Everyone has their own interpretations, but everyone is also different. There were many powerlifters who trained in a far more minimalist fashion (like Mark Chaillet, who trained twice a week - squat and bench one day, deadlift the other, minimal accessory work) but were bull strong with good physiques to boot. I tend to follow Waterbury's recommendations for weekly volume and these are pretty close.
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07-28-2016, 11:25 PM #153
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07-30-2016, 07:09 AM #154
Just the workout I have been looking for! Quick question though...instead of the OHP ...which my ceiling in the basement is too low to OHP...would you say just bench press 3 times a week or maybe do weighted pushups, weighted dips or seated dumb bell shoulder press? I would also switch the lat pulldowns to pull ups as I'm strong at that...thanks man appreciate it
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07-31-2016, 12:50 PM #155
Like the look of the program, Although would it be frowned upon to add in more after the workout? Seems this could be done in 30-45 minutes depending on the heavy sets. (not that Im complaining as I don't like being in the gym for 2+ hours)
USN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
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07-31-2016, 02:31 PM #156
Well, I decided to fully switch over to this program. Mostly because I couldn't handle squatting three times a week. I also love the minimalism. I'll be combining this with Tactical Barbell's conditioning base building program to get myself back into army shape and go into active duty. I've really enjoyed the few workouts I've had which is saying quite a bit since I almost lost all interest in lifting on my previous program.
Tactical Barbell Crew
TB Workout Journal: https://forum.bodybuilding.com/showthread.php?t=174169521
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07-31-2016, 03:43 PM #157
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07-31-2016, 03:44 PM #158
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07-31-2016, 03:45 PM #159
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07-31-2016, 03:56 PM #160
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07-31-2016, 04:00 PM #161
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07-31-2016, 04:57 PM #162
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08-01-2016, 03:50 AM #163
Nice, nice! This looks beautiful. Thank you very much for the time and effort putting this together, and also for answering the questions!
I'm gonna give this a go, since I'm a little bit tired of the U/L stuff I've been doing for the last months. Really looking forward to it.
I'm thinking on doing it this way. Due to work issues I can't hit the gym on Wednesdays:
Monday - A
Tuesday - cardio
Wednesday - rest
Thursday - B
Friday - cardio
Saturday - A
Sunday - rest
and so on.
Something like this would be optimal? On cardio days no biggie, just a little running, some bike, stretching, etc.
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08-01-2016, 04:37 AM #164
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08-02-2016, 02:34 AM #165
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08-03-2016, 06:58 PM #166
- Join Date: May 2016
- Location: Pennsylvania, United States
- Age: 34
- Posts: 18
- Rep Power: 0
If you’re doing a set of eight with a weight you can only get for two reps “lighten up buddy.” One or two assisted reps, after you perform at least five on your own, is all you should need for assistance. And if you’re spotting someone don’t let the bar stop. Always keep the bar moving up and level.
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08-04-2016, 07:19 AM #167
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08-04-2016, 12:09 PM #168
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08-05-2016, 11:07 AM #169
I believe I'm going to start this program coming up on the 1st of September. I was running F5 from Oct-March or april (I stopped because I cancelled my gym membership due to moving) But yeah. I got some decent numbers from f5, But this workout scheme still seems to focus on what I like. We shall see how this goes.
USN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
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08-07-2016, 05:23 PM #170
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08-11-2016, 07:59 AM #171
Hi grouchy! I really like the program and the simplicity of it, but I am a bit overwhelmed by the forums. I read that there should be an even push/push ratio, while the push/pull ratio on your program is 2/5. Is that okay in the long run or could that create any disbalances? Also, do you think this program could work for me? I have around 6 months of lifting experience, unfortunately I trained with "bro's"…
My stats are: male, 23, 1.85cm, 80kg, 12-13%bf, squat 85, bench 80, deadlift 120, all of these are 5x5 working sets.
Hope to hear from you!
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08-11-2016, 08:09 AM #172
I personally like a higher pull to push ratio as I think it's better for overall shoulder health. One of the comments I've gotten from a few people who started this routine is how much better their shoulders and backs feel from the extra pulling. Most people could definitely use the extra pulling as well - I've never seen an overdeveloped back.
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08-11-2016, 08:24 AM #173
Thanks for the quick reply! Really helpful and I understand how you think about it. Couldn't agree more actually. Unfortunately (well, technically not) I am going on a vacation this Saturday. After that I will start this program and will keep a log on the workout log section! Do you have any tips/recommendations regarding to this program?
EDIT: Also tips regarding nutrition?Last edited by Sleepalot; 08-11-2016 at 09:33 AM.
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08-11-2016, 10:24 AM #174
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08-11-2016, 04:33 PM #175
I was originally on All Pro's Routine for about a year. I haven't lifted in about 2.5 months but Im looking to start back up next week on this routine. Will post any questions I have, hopefully not too many since the sticky seems pretty straightforward
Starting Weight: 148lbs
Texas Crew
Self-Improvement Crew
************Misc Vigilante Crew - Social Network Justice Division (EST. AUG 2013)***********
3x110x12 Bench
3x200x12 Squat
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08-12-2016, 03:19 PM #176
I'm also around 20%. But my thinking is that while it's easy to be 240lbs at 20% bf. Maintaining weight and "trimming" to that 12-15% bf range would place me in somewhere most lifters get after years of training. That makes me a bit hesitant of recomping. Or have I just misunderstood things?
Tactical Barbell Crew
TB Workout Journal: https://forum.bodybuilding.com/showthread.php?t=174169521
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08-13-2016, 11:17 AM #177
Hi there Grouchyjarhead. Thanks for creating this routine for us. I have a question that i hope is in the scope of your experience. Im 205 pounds 30% BF 34 yr old sedentary male with no previous lifting experience, naturally i want to look better, will this program be ideal for me?, ill be in a consistent 10-15% caloric deficit(maybe a refeed here and there). Thanks i Look forward to hearing from you.
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08-13-2016, 01:45 PM #178
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08-13-2016, 01:46 PM #179
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08-14-2016, 08:44 AM #180
grouchyjarhead Thanks for getting back to me so quick. I have one last question i hope you dont mind answering for me. Now bare in mind i have no previous experience so im asking this just so i can learn. When i see a big guy the first thing that stands out to me is big Traps, i can see deadlifts in this program to hit those, which other back exercise in this program will make your traps grow? is there anything i need to add if i want to emphasise these?
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