This program looks really interesting, been trying stronglifts on and off a few times but I found that the volume of squatting was way too taxing. I like the idea of working up to a one rep max with squats and deadlifts because in the stronglifts program I always started struggling to get 5 reps on the last sets. I have some questions though, first off did you see sufficient ab development on this program or is additional ab work needed (on off days for example). I noticed on stronglifts that I didn't feel my abs like I would if I target them directly and even though I'm pretty skinny my abs are not visible. Also I would like to know if you can recommend a mobility/flexibility workout to do on off days specifically for legs and shoulders.
I will start this program tomorrow and I hope to see some great results for it, been looking for a good program for a while and tried making some myself but couldn't get myself to stick with it. Programs like stronglifts seem to get too taxing too quickly and bodybuilding style programs seem to have too many exercises to really progress, this looks like it's right there in between in the sweet spot for me.
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Thread: Beginner Powerbuilding Routine
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03-03-2019, 12:07 AM #601
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03-06-2019, 06:19 PM #602
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03-10-2019, 07:57 AM #603
Sounds like a very fun routine! Going to start it tomorrow. However, I have a question. When I am squatting heavy weights (low bar), my squats turn into good morning squats, my hips shoot up and my back does almost all of the movement. I read at some sources that this is probably caused by weak quads. What do you think if I add Front Squats to this routine to strengthnen my quads and alternate between them, regular Squats and Deadlifts? For example: Mon - Squat Wed - Front Squat Fri - Deadlift. The remaining lifts I would alternate A-B like I would do normally. Would my squats and deadlifts suffer too much from only having a 1x/week frequency?
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03-11-2019, 08:43 AM #604
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03-11-2019, 02:59 PM #605
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03-25-2019, 06:50 AM #606
Quick question on progressing in weight/microcycles. With bench press, for example, if I don't hit 6 reps in those first 3 work sets, how much weight should I decrease next workout? So if I hit something like 6, 4, 3, 2 for my 4 sets of bench, would I just decrease 20lbs (6-4=2 for money set) or more bc I didn't hit 6 for all my 3 work sets?
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03-25-2019, 06:57 PM #607
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03-25-2019, 10:27 PM #608
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03-30-2019, 12:35 AM #609
Hi @grouchyjarhead,
I changed to your routine 3 months ago, yet I face the same problem that I had with my last one: I can't break the 70kg mark for the bench press, before I was lifting 4 sets of 10reps, now I am doing as you suggested 4 sets of 6 reps, but I can't add any weight. My weight is actually 70kg, not sure if that has something to do with it. But what would you suggest to try to be able to lift more. (The same happens with the other press exercise, I can't add any more weight, I tried many times and I can't get to 6, so I reduce the weight next time and try again...)
Thanks!
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04-03-2019, 08:06 AM #610
- Join Date: Jan 2010
- Location: Philadelphia, Pennsylvania, United States
- Posts: 46,487
- Rep Power: 437482
just started week three of this after having taken a long layoff from training. Started extra light, like 135 bench light - been hitting 10s on all my + sets but still only jumping 10lbs (did do two 20lbs jumps on bench and row just because of easier plate math but overall it is not my intention)
Boomer Rep Crew #1
[]---[] Equipment Crew #37 []---[]
()---() York Barbell Club #3 ()---()
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04-03-2019, 10:59 AM #611
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04-03-2019, 11:00 AM #612
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04-03-2019, 11:29 PM #613
Hi @grouchyjarhead,
I have been stuck at trying to bench 70kg for 2 years. I feel quite confident about my form, I watched a lot of videos and, in the past, a trainer corrected my form. I feel quite confident when approaching the bar, I would said my chest is my muscle group more developed.
Following your routine I can bench 76kg 6 reps but only 2 or 3 sets. But as I said, it is more or less the same weight than before because I was 4/5 sets of 10 reps with 70kg.
What would you recommend?
Thanks for your time!
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04-04-2019, 01:53 AM #614
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04-05-2019, 09:07 AM #615
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04-11-2019, 09:51 AM #616
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05-13-2019, 04:59 AM #617
- Join Date: Jan 2010
- Location: Philadelphia, Pennsylvania, United States
- Posts: 46,487
- Rep Power: 437482
just finished week six - been going GREAT - I really appreciate the flexibility it allows, I often take two days between sessions due to my work schedule, kid schedule, etc - couple times I took 4-5 days between sessions (that's more out of laziness).
But it's really interesting to see the ups and downs. Benched 225 - all sets were grinders. Only hit 7 on the 6+ set, that was my first time not hitting 10 on the 6+ so I only jumped five lbs. Hit 230 for 10 on the 6+ on Saturday night, and they felt relatively easy. Keep in mind, my all time PR was 270, so pretty happy with this progress. Gotta start tracking my food to see the impact.Boomer Rep Crew #1
[]---[] Equipment Crew #37 []---[]
()---() York Barbell Club #3 ()---()
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05-13-2019, 05:49 AM #618
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05-13-2019, 05:50 AM #619
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05-13-2019, 06:39 AM #620
This looks amazing.
Have been looking for a program that’s good for strength where I don’t have to squat three times per week like sl and ss.
Just decided with some friends to do a strength competition (between 6 of us) based on the exercises from something called fitnessfive.
Competition is october 5th. Gives me 5 months.
Gonna use this program to try to win it. Will start a journal here and log progress.
Thanks for this!
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05-13-2019, 08:23 AM #621
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05-13-2019, 10:30 AM #622
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05-13-2019, 10:31 AM #623
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05-13-2019, 10:47 AM #624
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05-13-2019, 10:51 AM #625
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05-13-2019, 10:52 AM #626
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05-16-2019, 01:29 PM #627
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05-22-2019, 04:39 AM #628
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05-22-2019, 06:29 AM #629
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05-22-2019, 11:10 AM #630
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