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  1. #331
    Banned JohnTorgerson's Avatar
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    This powerlifting routine is designed for the beginner interested in strength training and competing in powerlifting. If you are new to the gym or have been lifting weights for a few months, this routine is going to show you how to get started on your journey to becoming a true powerlifter; including information about competing.
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  2. #332
    Novice to Monster TTSBaseball's Avatar
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    Would it be fine to switch my squats to 1x6+ and 3x6? Also, deadlifts 1x6+ and 2x6? Now that I am in season, it seems like working up to a 1RM would not be wise. Thanks for the help.
    Everyone has the desire to win, but only Champions have the desire to prepare.
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  3. #333
    Tactical Barbell crew grouchyjarhead's Avatar
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    Originally Posted by TTSBaseball View Post
    Would it be fine to switch my squats to 1x6+ and 3x6? Also, deadlifts 1x6+ and 2x6? Now that I am in season, it seems like working up to a 1RM would not be wise. Thanks for the help.
    It's not a true 1RM, just a heavy single really. For squats I imagine it would be fine (although probably more difficult than the other method you may find) - deadlifts I would hesitate to do it personally.

    If you're in season, just drop it down to twice a week (A one day, B another day) would be my personal recommendation.
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  4. #334
    Registered User adambannon's Avatar
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    Update on my progress on the program. I completed 4 weeks consecutively but decided to take a week off from training this past week due to mid terms and feeling fatigued in general. My numbers from my last A and B workouts are as follows:

    Workout A:

    Bench - 130 x 9 (+ set)
    Squat - 120 x 7 (+ set)
    Pendlay Row - 130 x 6 (+ set)
    Chinups - Bw x 5, 5, 3 (AMRAP)

    Workout B:

    Press - 90 x 5 (+ set)
    Deadlift - 155 x 6 (+ set)
    Lat Pulldown - 120 x 8 (+ set)
    One arm rows - 35 x 18 (AMRAP)

    My questions are: do you still increase the weight by 5 lbs if you get 6 reps or do you have to get 7? Also does exercise order matter? I find its easier for me to stay in the power rack at my gym and do squats after bench, rather than doing Pendlays after. Does this make much difference?
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  5. #335
    Registered User dcaponed's Avatar
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    I'm 5'7 and around 165 lbs
    Deadlift: 365 x 5
    Squat: 305 x 2
    Bench: 205 x 1?

    Have ran Fierce 5 on and off for a couple years now using the Upper/lower first, then moving to Advanced LPP version. This routine looks great, especially for getting the big 3 up. Not sure if going back to a beginner program is appropriate in my situation though (unable to progress linearly anymore; at least week to week). With that said I still feel I am relatively beginner level in bench, perhaps less so in deadlift. I would appreciate feedback on whether it's possible to sustain the workload of your full body program given my specific lifts.

    If not eligible for the beginner, I am more than willing to participate in an intermediate version if you are still working on the program.

    Thanks
    Last edited by dcaponed; 03-05-2017 at 07:33 PM.
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  6. #336
    Tactical Barbell crew grouchyjarhead's Avatar
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    Sorry gents, for some reason these didn't pop up in my subscription.

    Originally Posted by adambannon View Post
    Update on my progress on the program. I completed 4 weeks consecutively but decided to take a week off from training this past week due to mid terms and feeling fatigued in general. My numbers from my last A and B workouts are as follows:

    Workout A:

    Bench - 130 x 9 (+ set)
    Squat - 120 x 7 (+ set)
    Pendlay Row - 130 x 6 (+ set)
    Chinups - Bw x 5, 5, 3 (AMRAP)

    Workout B:

    Press - 90 x 5 (+ set)
    Deadlift - 155 x 6 (+ set)
    Lat Pulldown - 120 x 8 (+ set)
    One arm rows - 35 x 18 (AMRAP)

    My questions are: do you still increase the weight by 5 lbs if you get 6 reps or do you have to get 7? Also does exercise order matter? I find its easier for me to stay in the power rack at my gym and do squats after bench, rather than doing Pendlays after. Does this make much difference?
    If you get two or more reps above your goal (e.g. your 190x9 bench), you can add 10 pounds if you'd like. For lower body lifts, two or more reps above your goal and you can add 20 pounds. I'd cap it at 10/20 though just for the sake of being cautious and not overreaching too quickly.

    As for exercise order, optimally try to stick to the set up suggested but for the sake of convenience if you find your way easier, no one's going to put a gun to your head. Do what works best for you.

    Originally Posted by dcaponed View Post
    I'm 5'7 and around 165 lbs
    Deadlift: 365 x 5
    Squat: 305 x 2
    Bench: 205 x 1?

    Have ran Fierce 5 on and off for a couple years now using the Upper/lower first, then moving to Advanced LPP version. This routine looks great, especially for getting the big 3 up. Not sure if going back to a beginner program is appropriate in my situation though (unable to progress linearly anymore; at least week to week). With that said I still feel I am relatively beginner level in bench, perhaps less so in deadlift. I would appreciate feedback on whether it's possible to sustain the workload of your full body program given my specific lifts.

    If not eligible for the beginner, I am more than willing to participate in an intermediate version if you are still working on the program.

    Thanks
    You're not too far off, so you could potentially milk some more gains out of this. If anything the change in rep ranges and difference in some exercises could benefit you. You would also be a candidate for a bit of emphasis on some lagging areas (e.g. adding an additional exercise per workout to hit your hamstrings, for example).
    Last edited by grouchyjarhead; 03-13-2017 at 03:49 AM.
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933
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  7. #337
    Registered User GyyzzBrah's Avatar
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    Ab workouts and diet plan

    Hey brah what kind of ab workouts would you recommend for me? How many times should I do it and what food should I eat to get the Zyzz physique naturally without growth hormones and steroids?
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  8. #338
    Cookie Connoisseur danfleysher's Avatar
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    It's interesting that you're suggesting doing a 1 rep max of either DL or Squat with every workout. I've never seen any other program suggest maxing that often (or ever), especially not for beginners.

    Just wanted to hear your thoughts.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  9. #339
    Tactical Barbell crew grouchyjarhead's Avatar
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    Originally Posted by GyyzzBrah View Post
    Hey brah what kind of ab workouts would you recommend for me? How many times should I do it and what food should I eat to get the Zyzz physique naturally without growth hormones and steroids?
    If you want visible abs, it typically boils down more to diet than isolation exercises.

    Originally Posted by danfleysher View Post
    It's interesting that you're suggesting doing a 1 rep max of either DL or Squat with every workout. I've never seen any other program suggest maxing that often (or ever), especially not for beginners.

    Just wanted to hear your thoughts.
    It's not a one rep max, that's why. It's a heavy single with a submaximal weight so you get a bit more experience handling a heavier load, but it's not your true 1RM in the vast majority of cases.

    Using the deadlift, if you pull 300 for 7 reps, the Brzycki formula gives you a 1RM of 360. Your next work sets (310x4, 320x3, 330x2, 340x1) gets you up to a heavy but not max single at that weight since you tend to proceed by 10 pound jumps. If you start struggling on the first work set, you are going too heavy, which is why when reps for the first set drop so do the working weights. The 5/4/3/2/1 rep system has been around for decades, and for good reason - it works.
    Beginner Powerbuilding Routine:
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  10. #340
    Registered User ntclick's Avatar
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    Agreed, I like that better. Good write-up. Thanks.
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  11. #341
    Registered User ahmedwaleed92's Avatar
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    hey thanks for providing detailed information, i have just planned to start exercise to lose weight and get in shape, any help regarding the diet plan will be very helpful for me.

    thanks
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  12. #342
    Tactical Barbell crew grouchyjarhead's Avatar
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    Originally Posted by ahmedwaleed92 View Post
    hey thanks for providing detailed information, i have just planned to start exercise to lose weight and get in shape, any help regarding the diet plan will be very helpful for me.

    thanks
    Some great stickies in the nutrition forum. Main thing is to figure out your maintenance calories, calculate your macronutrients (protein/fat/carb) from those calories, and get a good nutrition app and begin tracking your diet.
    Beginner Powerbuilding Routine:
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  13. #343
    Registered User adambannon's Avatar
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    Hey Grouchy just wanted to hear your thoughts on a problem I have been having. So far I have completed 8 weeks of the program but feel like fatigue is really setting in. I am especially getting very dizzy after sets, particularly deadlifts, squats, and pendlay rows. I actually ended up taking a deload week a month ago before going back to training for 3 weeks , but have now taken a 2nd deload week.

    Overall I have been eating 3700-4000 calories a day, sleeping 6-7 hours a night (more on weekends) and feel I should be making more progress. I have stalled at 90lbs on overhead press and am having difficulty completing all the sets of squats as well (currently at 150 lbs for my + set).

    I believe I am very sensitive to overtraining, and actually was quite ill for much of last year and suffered from massive fatigue, being unable to train for 4 months before starting back with light dumbbells and bands. I was never diagnosed with anything after a million tests, and they just said I had "chronic fatigue syndrome".

    I guess what I am asking is are there any ways to alter this program to minimize neural fatigue, and in my situation should I maybe even consider another program? Obviously the last thing I would want is to get back to the state I was in last year.

    Thanks as always for your guidance.
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  14. #344
    Tactical Barbell crew grouchyjarhead's Avatar
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    It could be a number of factors, Adam. How much water do you drink in a day? How long are you resting between sets? Do you do any other activities outside of the gym? Are you getting a wide variety of foods? Can you fit in a nap here and there throughout the day? Do you do any endurance activities?

    If most of those answers tend to be positive, have you tried reducing the frequency to just twice a week? (Say Workout A on Monday and Workout B on Thursday)
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  15. #345
    Registered User xSeanDee's Avatar
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    going to be trying this split this coming April!
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