Beginner Powerbuilding Routine

[grouchyjarhead]

Guys do his routine the way he prescribes it to be done. This routine is outstanding and will produce results..although I changed lat pulldowns to pull ups and ohp to a 80 degree incline press, grouchy knows what he is talking about...you don't need any other accessory movements...every single one of my main lifts have gone up at least 50 lbs and I still have a lot of improvement but am loving it...so thanks again grouchy..I'll share some numbers so far with you guys in the next post

Bench press August 16th 185 for 8 reps on 4 th set---->Sept 18th 245 for 8 reps on 4th set

Squat August 16th 1RPM 185 -----> Sept 18th 1 RPM 295

Deadlift August 21st 1 RPM 225------>Sept 20th 1RPM 355.....

GOT a lot of room for improvement too and have got significantly better at chinups and pull ups..So thanks grouchy!

That is great work antone, I'm glad you're seeing good results.

[antone315]

Thanks man...I'm looking forward to seeing another workout by you when I finish with this..

[Raylan1246]

Is there a good app that can be used to keep track for this routine or is pen and paper the only way? I installed fitnotes but it doesn't seem to be able to track this program due to the rep set scheme

[antone315]

Yes.. I use Redy gym log and MyNetDiary on android and they're the best I have found.. Hope this helps

[jasko0ok]

Can I add like an accessories day(calves,rear delt and others)?

[grouchyjarhead]

Can I add like an accessories day(calves,rear delt and others)?

Once you get a few months of running it as is there is an option for accessory work. At this stage in the game there's no reason to worry about accessory work. Focus on building a solid foundation first. Can't put in the windows of a house before the walls are up.

[Raylan1246]

Yes.. I use Redy gym log and MyNetDiary on android and they're the best I have found.. Hope this helps

I downloaded Redy gym log. looks like it will get the job done! not sure how you're supposed to tell it you completed the workout for the day, but the entry system lets you log this program with relative ease. so thanks for the tip!

[rpedrosb]

Starting this!

Just one question:

Let's say I start squatting 50kg the first day. My sets would look like this:

50kg x 5+ (let's say I do 8 reps) = Adding 15kg next sets. Note that I'm saying 10lbs = 5kg aproximately. Can't be more exact.
55kg x 4
60kg x 3
65kg x 2
70kg x 1

The next day, my sets would look like this:

75kg x 5+ (let's say 6 reps)
80kg x 4
85kg x 3
90kg x 2
95kg x 1

What happens if I don't manage to do that single set of 95kg? Should I still add 5kg to my first set the next day (due to being able to do 6 reps) or not? How does that alter the progression?

Tell me if I got anything wrong. Thanks a lot!

[gregtkeg]

Double-checking your math there - 50 + 15 = 65 kg the next workout, not 75 kg. Otherwise, yes, you've got the right idea.

Generally speaking, if you miss any reps (even if you get 6 on the '5+' set), you should consider that a fail and retry at the same weight next workout. After all, if you fail to squat 85 kg now, why would you increase the weight and set yourself up for failure/injury by attempting 90 kg next time?

[grouchyjarhead]

To add to that - for our metric system brethren I would add no more than 5kg to an upper body lift between sessions, and no more than 10kg to lower body lifts. This helps avoid that issue for the most part. If those are still too much of a jump, try 2.5 and 5.

If you do fail the final single it's typically wise to increase your rest times a bit the next time as you may not be recovering enough and then give it another go.

[rpedrosb]

To add to that - for our metric system brethren I would add no more than 5kg to an upper body lift between sessions, and no more than 10kg to lower body lifts. This helps avoid that issue for the most part. If those are still too much of a jump, try 2.5 and 5.

If you do fail the final single it's typically wise to increase your rest times a bit the next time as you may not be recovering enough and then give it another go.

Got it. Thx for the answers (lol at my math xD)

[antone315]

I downloaded Redy gym log. looks like it will get the job done! not sure how you're supposed to tell it you completed the workout for the day, but the entry system lets you log this program with relative ease. so thanks for the tip!

When you're done with the workout go to the main page of it and at the center of the bottom it shows your time and weight capacity... You'll figure it out... It's an awesome app

[jasko0ok]

Thanks for the replies dude,I know i have been questioning a lot but I am going to try it out.Fingers crossed

[Kyllle]

Mirin that pull to push ratio

I've had a few shoulder injuries from too much pressing and too little pulling. Definitely recommending this in the future.

Thanks op

[TecKnoe]

can anyone recommend a killer ab routine? i didnt wanna make a new thread... just for that

[randomForest]

Hey! I have been running the workout for more than a month and I have been liking it so far. I find that the workout is taking too long, around an hour thirty. Can I split it into two halves, like upper and lower, just to reduce the workout time?

[gregtkeg]

Hey! I have been running the workout for more than a month and I have been liking it so far. I find that the workout is taking too long, around an hour thirty. Can I split it into two halves, like upper and lower, just to reduce the workout time?

Why is it taking so long? The workout is only 4 movements - you're taking 20-25 minutes to do a couple of sets of each exercise? Something sounds wrong there.

I've done this workout and been in & out of the gym in 45 minutes. It sounds like your rest times are too long. Especially for the back movements (rows, chin ups, pulldowns & one-armed rows), you shouldn't need more than a minute or two of rest between sets. The most time-consuming movements are the squats & deadlifts, but even with those, I'm finished my warm-ups + 5 sets within about 15 minutes.

[grouchyjarhead]

Hey! I have been running the workout for more than a month and I have been liking it so far. I find that the workout is taking too long, around an hour thirty. Can I split it into two halves, like upper and lower, just to reduce the workout time?

How long are you resting between sets? Show me some of your previous workouts. 90 minutes is basically the upper limit for this routine, but you should be done a lot earlier than that unless the ramp up sets are really driving your nuts into the ground.

[randomForest]

How long are you resting between sets? Show me some of your previous workouts. 90 minutes is basically the upper limit for this routine, but you should be done a lot earlier than that unless the ramp up sets are really driving your nuts into the ground.

This Monday:
OHP: 3 times 95x6 1 time 95x10
Deadlift: 235x8, 245x4, 255x3, 265x2, 275x1
Lat pulldown: 115x6x3, 115x10x1
Kroc rows: 55x15, 55x12
Some conditioning work: walking, elliptical

This Friday:
OHP: 105x6x3, 105x9x1
Deadlift: 255x7, 265x4, 275x3, 285x2, 295x1
Lat Pulldown: 130x6x3, 130x7 (jumped 15 because the machine only has 15lb increments)
Krocs: 55x18, 55x14
Walking
I'm trying to lose weight and the diet part doesn't always happen so I included walking.

[grouchyjarhead]

Are you counting in your conditioning at the end? What's your initial warm up? You're only doing 15 total work sets which is about average for most beginner routines.

[randomForest]

Hmm I do Franco's Agile 8 for warmup, followed by band dislocates and rotator cuff rotations. Sometimes, I may throw in some dynamic work like box jumps and clap push-ups. I think I am counting the conditioning, but I only do it for 15 minutes since I ride my bike nearly everyday for 3 miles. Am I doing something wrong?

[jenifergymneed]

very detailed schedule for beginners. thanks

[grouchyjarhead]

Hmm I do Franco's Agile 8 for warmup, followed by band dislocates and rotator cuff rotations. Sometimes, I may throw in some dynamic work like box jumps and clap push-ups. I think I am counting the conditioning, but I only do it for 15 minutes since I ride my bike nearly everyday for 3 miles. Am I doing something wrong?

If you're doing a long warm up and conditioning at the end, it's no surprise as to why it's taking you 90 minutes is all.

Don't worry about plyometrics until you're squatting about twice your bodyweight and benching your bodyweight.

[Dralnor]

grouchyjarhead, what i'm suppose to do when I fail on any of the sets after the 5+ from DL and Squat? Should I maintain the weight?
Also, a really basic question, if I only manage to do 6(5) reps on the 6+(5+) sets, the next training session will be with the same weight?

[rpedrosb]

grouchyjarhead, what i'm suppose to do when I fail on any of the sets after the 5+ from DL and Squat? Should I maintain the weight?
Also, a really basic question, if I only manage to do 6(5) reps on the 6+(5+) sets, the next training session will be with the same weight?

Check posts #248 to #251, where I already asked this. If you fail a set in between, it is best to keep the weight you are using. Or at least that's what I understood.

If you do 6 reps on the first squat/DL set, you a one rep over 5, so you should add 5kg, if I'm not wrong.

[cgm9]

How well can this be ran on a deficit? I've not been able to hit the gym for about 6 months.
At the peak of my bulk (6 months ago) my best lifts were squat: 135kg x 4 Bench : 95kg x 1 and deadlift was 150kg x 1.

During the 6 months of not lifting I was working a very physical job and my weight has gone from about 190lbs to 170-5lbs over that time. No macros were counted. (I fuked up)

Went into the gym today and did workout A and oh boy I've lost some strength gains.

I'm not entirely sure what I want to do, bulk or cut. I do like this routine and if you think I could progress on a deficit given my previous lifts then I may just do that.

Cheers

[grouchyjarhead]

Check posts #248 to #251, where I already asked this. If you fail a set in between, it is best to keep the weight you are using. Or at least that's what I understood.

If you do 6 reps on the first squat/DL set, you a one rep over 5, so you should add 5kg, if I'm not wrong.

Yes, that's typically what I recommend. If it's still too much even if you're maintaining adequate rest periods between sets, try a deload of 10% or so and build back up again slowly.

[grouchyjarhead]

How well can this be ran on a deficit? I've not been able to hit the gym for about 6 months.
At the peak of my bulk (6 months ago) my best lifts were squat: 135kg x 4 Bench : 95kg x 1 and deadlift was 150kg x 1.

During the 6 months of not lifting I was working a very physical job and my weight has gone from about 190lbs to 170-5lbs over that time. No macros were counted. (I fuked up)

Went into the gym today and did workout A and oh boy I've lost some strength gains.

I'm not entirely sure what I want to do, bulk or cut. I do like this routine and if you think I could progress on a deficit given my previous lifts then I may just do that.

Cheers

Your strength gains will not be quite as significant on a deficit, but that would be the same case for any beginner strength routine.

[lolruxlol]

How well can this be ran on a deficit? I've not been able to hit the gym for about 6 months.
At the peak of my bulk (6 months ago) my best lifts were squat: 135kg x 4 Bench : 95kg x 1 and deadlift was 150kg x 1.

During the 6 months of not lifting I was working a very physical job and my weight has gone from about 190lbs to 170-5lbs over that time. No macros were counted. (I fuked up)

Went into the gym today and did workout A and oh boy I've lost some strength gains.

I'm not entirely sure what I want to do, bulk or cut. I do like this routine and if you think I could progress on a deficit given my previous lifts then I may just do that.

Cheers

I've been running this on a deficit for a while. All I can say is that I've been gaining strength without problems. It will get you stronger

[grouchyjarhead]

If anyone's interested in being a test subject for an upper/lower, let me know by PM. All I ask is you give it 12 straight weeks of dedication.