Lately I have been having the aspiration to step up my training, follow a legitamate program, and make crazy gains. I am bulking, eating well, sleeping well, drinking lots of water, etc. I am just in need of a program progression for the Big 3 lifts. My goals are to get a lot stronger in regards to powerlifting movements and get a lot bigger as well. I am wanting to do a Push Pull Legs routine 6 days a week simply because I enjoy it and will most likely make the best gains on it based soley on that. I have been wondering how I might structure this though. After linear progression what would be a good option? Would something like the Texas Method work well? The first day of each Legs or Push would be a 5x5, and the second would be a 5RM each week. Each day followed by accessories/a more typical bodybuilding workout. Or would an approach where I do something like a 4 week cycle of 7, 5, 3, and 1RM be better (that is on the second day, the first day could be more volume oriented). Possibly some type of DUP? Any thoughts would be highly appreciated. Thanks!
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Thread: PPL Powerlifting
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02-09-2018, 09:47 PM #1
PPL Powerlifting
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02-10-2018, 02:20 AM #2
I really wish you would have posted a little more info so I could reccomend a program/ style. Bodyweight and max lifts on the big 3. If you’re a novice lifter, you can simply do something like starting strength and add 5-10lbs per workout on any of the big 3. If you’re advanced it may be a combo of several methods. A little conjugate, DUP, maybe even some RPE style training all combined. Post your lifts and bodyweight and I think you’ll get better responses.
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02-10-2018, 12:07 PM #3
Thanks for the reply! I'm 16 in about a week. 5'6 130lbs (up from 124lbs about a month or two ago. Been eating a lot trying to gain weight. So far so good). I have had a bench in my basement since I was little so my bench is pretty good compared to my other numbers. I have just messed around benching.
Bench: 215lbs
Squat: 245lbs
Deadlift: 275lbs
I think I definitely have room left to do some type of linear progression for squat and deadlifts, but my bench I'm not sure. Also my overhead press is lagging at only 115lbs since I have never done it. Would I benefit from running something like ICF 5x5? Would my bench still go up? Or maybe a linear PPL, so it has more volume for hypertrophy type stuff?
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02-10-2018, 12:12 PM #4
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02-10-2018, 12:14 PM #5
Google Iron Addicts Simple Power Based Routine. It’s my absolute fave routine and so dang versatile for me to mix up year rouund to add 5x5 lifts or add volume to.
You’re young and need not to be lifting more than 3 days a week. More is not better when trying to bulk. Expect 1 pound a month weight gain on average. 12-15 pounds a year, sounds boring, but it’s pretty accurate...
Good luck to ya!Jon - South Texas
5’9” @ 199lb
Deleting the ‘Dad Bod’ one set at a time!
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02-10-2018, 12:31 PM #6
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02-10-2018, 12:32 PM #7
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02-10-2018, 12:37 PM #8
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02-10-2018, 12:49 PM #9
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02-10-2018, 01:03 PM #10
Looks too easy to be true, but it will work if you keep the lifts progressing and eat eat eat!
Mistake I made (really lack of equipment) was doing dumbbell stuff for most the lift and trying to avoid squats in the beginning... swapped gyms and had access to barbell/squat racks and the gains just kept coming in the beginning!!! Read the routine and follow to a T for a while!Jon - South Texas
5’9” @ 199lb
Deleting the ‘Dad Bod’ one set at a time!
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02-10-2018, 01:47 PM #11
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02-10-2018, 01:48 PM #12
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