Good Training Program for Possible Comp?
a_vettestingray
Posts: 654 Member
Hello! I got sucked into the weight training band wagon with New Rules of Lifting for Women last summer. I got out of stage one, and missed the big lifts...so I dabbled with Jamie Eason's Live Fit, but I didn't like all of the isolation work. Soooo...I finally found Strong Lifts 5x5 and have been working that since the end of October.
On the advice of another PLer, I dropped squats on deadlift day and increased my volume of deadlifts. However, it makes me want to cry when I think about deadlifting 3x5 twice a week. I joined USAPL just in case I want to compete this year, but my numbers are embarrassing to say the least, right now.
What is the best approach for training for a PL meet? A specific program - like Stronglifts? Should I go back to the way it was written and keep following it? Any help would be awesome!
On the advice of another PLer, I dropped squats on deadlift day and increased my volume of deadlifts. However, it makes me want to cry when I think about deadlifting 3x5 twice a week. I joined USAPL just in case I want to compete this year, but my numbers are embarrassing to say the least, right now.
What is the best approach for training for a PL meet? A specific program - like Stronglifts? Should I go back to the way it was written and keep following it? Any help would be awesome!
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Hi, I've just done my first PL meet in the UK. it was 1 rep x 3 for the 3 lifts so 3x1 of squat, bench and deadlift. the best 3 go together to a total lift and that was my final score.
We are divided by gender and then weight and age, so in my case I'm a 'master' as I'm over 40 and at 82.1kg was in the 82.5kg class.. another kg and it would have been the 90kg class. It is assumed (not the case for me) the heavier you are the more you can lift.
There are plans like stronglifts 5x5 and Wendlers 5,3,1 but also forums like strengthforums.com that have plans for beginners upwards.
you don't max out every session, likely test PB's once a month or less. Hope this helps.. finding someone to train with who PL's is key too.
good luck!0 -
Hello! I got sucked into the weight training band wagon with New Rules of Lifting for Women last summer. I got out of stage one, and missed the big lifts...so I dabbled with Jamie Eason's Live Fit, but I didn't like all of the isolation work. Soooo...I finally found Strong Lifts 5x5 and have been working that since the end of October.
On the advice of another PLer, I dropped squats on deadlift day and increased my volume of deadlifts. However, it makes me want to cry when I think about deadlifting 3x5 twice a week. I joined USAPL just in case I want to compete this year, but my numbers are embarrassing to say the least, right now.
What is the best approach for training for a PL meet? A specific program - like Stronglifts? Should I go back to the way it was written and keep following it? Any help would be awesome!
If you're serious about doing a comp you may want to look into the Westside conjugate method. There are a few good books about the system, checkout the Westside Barbell Club's website. They have forums too.0 -
If you're serious about doing a comp you may want to look into the Westside conjugate method. There are a few good books about the system, checkout the Westside Barbell Club's website. They have forums too.
Too in depth for most beginners/intermediates.
I think Westside is great, if you're training with other people who know how it works. ME workouts aren't a good idea without solid training partners. And newbies go way overboard with bands/chains after reading some stuff from Louie.
I'd say stick with the basic stuff like 5x5, 5/3/1, etc until you're near an elite total, or can find some really solid training partners that already train using the conjugate method. (not trying to step on your toes JNick, I just wanted a lot of time doing what I thought was "westside" when I wasn't ready for it)0 -
I'd say stick with the basic stuff like 5x5, 5/3/1, etc until you're near an elite total, or can find some really solid training partners that already train using the conjugate method. (not trying to step on your toes JNick, I just wanted a lot of time doing what I thought was "westside" when I wasn't ready for it)
Agreed, except I'd argue that for very new beginners more volume could help as well.0 -
Thanks guys. I shifted into 5/3/1 this week as I was seeing a lot of stalls on my lifts. I am hoping the higher volume, lower starting weight and slower progression help get me out of my rut.0
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Thanks guys. I shifted into 5/3/1 this week as I was seeing a lot of stalls on my lifts. I am hoping the higher volume, lower starting weight and slower progression help get me out of my rut.
Wait, higher volume? 5/3/1 isn't exactly a volume protocol...0 -
It has the 5+ sets, which I understand to be AMRAP...correct? Like rather than do 135x5, I did 135x11 for my last set today, as I thought that's what Wendler meant when he said something about the first 5 build strength and anything after puts the hair on your balls. Not that I have those.0
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I understood the last set you did as many over 5 as you could.. and that was what helped towards the PB's going up eventually.0
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I understood the last set you did as many over 5 as you could.. and that was what helped towards the PB's going up eventually.
that is correct.
but overall 5/3/1 wouldn't be considered "high volume" unless you're doing a lot of additional assistance.
I think 5/3/1 works fine for entry level lifters, I saw a lot of good gains off of it.0 -
I think when you first start doing 5/3/1 it will feel like a volume program because on days like 5/5/5+, at the beginning especially, you'll end-up cranking out like 10-12 reps easily. It slows down as your progress for sure and eventually you'll be lifting right about 5 to 6 reps on those days.0
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I think there's plenty of volume in 5/3/1, with most assistance templates being 5 sets of 10 or 15. The volume damn near killed me when i first switched over.0
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I think there's plenty of volume in 5/3/1, with most assistance templates being 5 sets of 10 or 15. The volume damn near killed me when i first switched over.
While I agree with you that a well laid out 5/3/1 protocol can be plenty of volume for some folks, I stand by the fact that it's not a high volume program, especially with stuff out there that has folks doing sets of 20+ for various things. Wendler himself has a program for 100 rep sets on assistance work, that's volume.0 -
While I agree with you that a well laid out 5/3/1 protocol can be plenty of volume for some folks, I stand by the fact that it's not a high volume program, especially with stuff out there that has folks doing sets of 20+ for various things. Wendler himself has a program for 100 rep sets on assistance work, that's volume.
Yep.
When I did 5/3/1 it was pretty low volume and the workouts were short. I'd pull deads, do some box squats, rows, and call it a day. Most of my training sessions had 4 excercises at most. So even with higher reps, it wasn't a super high volume thing.0 -
I think there's plenty of volume in 5/3/1, with most assistance templates being 5 sets of 10 or 15. The volume damn near killed me when i first switched over.
The volume at first can be a lot because you're starting so light and your 5/5/5+ days may very well turn into 12 to 15 reps on the last set. I think that is especially exhausting on DL day, but if you stick with it for months that volume goes away and you play hell just to hit the 5 reps. The volume of the accessory movements can be tough but it's not really a volume program.0 -
5/3/1 with BBB assistance would be considered higher volume than stronglifts or starting strength.
SIGNIFICANTLY lower volume than the program I am on. Typically doing 15-18 sets of bench and squats and about 10 sets of deadlifts depending on intensity.
To answer the OP, I'd go with 5/3/1 with BBB assistance to prep for a comp. Could up the %'s to actual rm's not 90% if you want to be working closer to max for comp.0
