Powerlifting routines

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Deweyeast1488
Deweyeast1488 Posts: 35 Member
in Motivation and Support
Anyone out there have a good routine? Heavy lifting. 4-5 day a week? I'm constantly looking for new stuff. Would be interested in seeing what you all got going on. Thanks!

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  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
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    I like Wendler's 5/3/1 program and have really made a lot of gains on it. PHUL and PHAT are also very popular around here, but a great site to get information on all the big programs is http://www.powerliftingtowin.com/ You can look at beginner, intermediate and advanced programs and get an idea what might appeal to you.
  • Deweyeast1488
    Deweyeast1488 Posts: 35 Member
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    Awesome! Thanks a lot!!
  • alisfitgoal
    alisfitgoal Posts: 32 Member
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    Sheiko has wonderful powerlifting programs - and he is the ultimate coach. However, his routines are designed for serious competitors, and are hard to stick to for an average gym-goer. http://www.powerliftingtowin.com/sheiko/
    If you want a very cool, but very tough 12 week challenge, try the smolov jr squat cycle. Your strength will come up in the deadlift too. Smolov is very nicely designed. Each squat day seems like it might just be too hard, but when you manage it, it's such an accomplishment. http://www.smolovjr.com/smolov-squat-routine/
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
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    alisfitgoal wrote: »
    Sheiko has wonderful powerlifting programs - and he is the ultimate coach. However, his routines are designed for serious competitors, and are hard to stick to for an average gym-goer. http://www.powerliftingtowin.com/sheiko/
    If you want a very cool, but very tough 12 week challenge, try the smolov jr squat cycle. Your strength will come up in the deadlift too. Smolov is very nicely designed. Each squat day seems like it might just be too hard, but when you manage it, it's such an accomplishment. http://www.smolovjr.com/smolov-squat-routine/

    Those Russian programs are murder but if you can stick with them they will really improve your squats.
  • Deweyeast1488
    Deweyeast1488 Posts: 35 Member
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    Nice, I'm just having trouble figuring what else to do, all my other lifts, chest, back, arms. Like what days, and sets. This is the kind of thing I have trouble. Building the routine around the routine. If that makes sense. Is there anything with everything laid out for me?
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    edited February 2016
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    It's going to depend on the program you select. Some are more complete than others so you'll have to decide on a program first then worry about your accessories. A program like PHUL, PHAT or TM tend to be more complete while a program like 531 is more flexible but if you get the book or search around you'll see recommended tie-in programs for accessories.

    Note, it will also depend on if you want to do a more hard-core powerlifting program or more of a powerbuilding style program.
  • Deweyeast1488
    Deweyeast1488 Posts: 35 Member
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    Thanks. I will be looking into something. I will check them all out later and see what I want exactly. 5,3,1 is something I did a bit before. Used a phone app. But just felt like I didn't do enough every day. I didn't build my days good enough.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
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    Deweyeast1488 wrote: »
    Thanks. I will be looking into something. I will check them all out later and see what I want exactly. 5,3,1 is something I did a bit before. Used a phone app. But just felt like I didn't do enough every day. I didn't build my days good enough.

    As far as I know the phone app is just a calculator for your percentages on your main lifts. You'll need to build a program around those lifts. If you can find a copy of the book or go onto Wendler's site you will get more information.
  • Deweyeast1488
    Deweyeast1488 Posts: 35 Member
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    Ok. Thanks for the help.
  • eeejer
    eeejer Posts: 339 Member
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    Depends on your level. 5/3/1 is good but you might be able to progress faster with a more linear program like stronglifts or starting strength. If you have plateaued then 5/3/1 or another 5x5 variant may be good, I currently use Madcow 5x5.
  • tillerstouch
    tillerstouch Posts: 608 Member
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    I'm doing a routine I found on bodybuilding.com jay cutler 8 weeks to mass. I'm really liking it so far!
  • doublewhopper
    doublewhopper Posts: 39 Member
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    If your just looking for strength training 4-5 times a week. not powerlifting for a meet, but just strength training. I'd cycle MWF around squat, bench and deadlifting with 3-4 assistance exercises per day. with 1 day extra for weak spots, and 1 day for conditioning.
  • alisfitgoal
    alisfitgoal Posts: 32 Member
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    Wheelhouse15 wrote: »
    alisfitgoal wrote: »
    Sheiko has wonderful powerlifting programs - and he is the ultimate coach. However, his routines are designed for serious competitors, and are hard to stick to for an average gym-goer. http://www.powerliftingtowin.com/sheiko/
    If you want a very cool, but very tough 12 week challenge, try the smolov jr squat cycle. Your strength will come up in the deadlift too. Smolov is very nicely designed. Each squat day seems like it might just be too hard, but when you manage it, it's such an accomplishment. http://www.smolovjr.com/smolov-squat-routine/

    Those Russian programs are murder but if you can stick with them they will really improve your squats.

    Yes. They are murder. But amazingly effective. I (as a 140 lb girl) increased my squat from 300 lbs to almost 340 in 12 weeks on smolov. It was tough - I would literally stress out all day about how I was going to do 85% for 6x6 later... but it worked.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
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    I use the Conjugate Method , its 4 days a week. Max and dynamic days for each lift. I like it a lot.
  • Hornsby
    Hornsby Posts: 10,322 Member
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    alisfitgoal wrote: »
    Wheelhouse15 wrote: »
    alisfitgoal wrote: »
    Sheiko has wonderful powerlifting programs - and he is the ultimate coach. However, his routines are designed for serious competitors, and are hard to stick to for an average gym-goer. http://www.powerliftingtowin.com/sheiko/
    If you want a very cool, but very tough 12 week challenge, try the smolov jr squat cycle. Your strength will come up in the deadlift too. Smolov is very nicely designed. Each squat day seems like it might just be too hard, but when you manage it, it's such an accomplishment. http://www.smolovjr.com/smolov-squat-routine/

    Those Russian programs are murder but if you can stick with them they will really improve your squats.

    Yes. They are murder. But amazingly effective. I (as a 140 lb girl) increased my squat from 300 lbs to almost 340 in 12 weeks on smolov. It was tough - I would literally stress out all day about how I was going to do 85% for 6x6 later... but it worked.

    I'm impressed

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