Thread: Powerlifting advice

Any advice on a powerlifting routine would be great. I would like to know all there is to know. I pretty much know the basics. The reps needed and the rest times between. If I could get a weekly or better monthly routine it would highly appreciated.
I'm looking to improve my bench and squat.

Originally Posted by Chiefs2003

Any advice on a powerlifting routine would be great. I would like to know all there is to know. I pretty much know the basics. The reps needed and the rest times between. If I could get a weekly or better monthly routine it would highly appreciated.
I'm looking to improve my bench and squat.

What are your numbers right now?

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Right now my numbers are not to high but my bench is 265. And my squat is 350. My deadlift is 265.

Originally Posted by Chiefs2003

Right now my numbers are not to high but my bench is 265. And my squat is 350. My deadlift is 265.

Height and weight? Training experience?

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I’ve moved this post to a more appropriate sub forum

I'm 6 foot and weigh 205

Originally Posted by Chiefs2003

I'm 6 foot and weigh 205

Don't know what your training background is, but hammering the basics seem to be the tried and true method. Eat in a caloric surplus, maybe give Mark Rippetoe's Starting strength method a try. 3x5 on squat, bench, and OHP. 1x5 on the deads. Once you can complete all reps, increase weight by 5lbs on all lifts. Wendler's 531 works also. Hope this helps.

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What's your limiting factor on deads? For myself... I just reached the max my grip will allow, and for some reason after years of doing so my lower back has just been upset with me so I've been doing more trap bar deads and about to order a weightlifting belt and always keep making sure I set up properly and tense/fire the right muscles. Even though everything looks great form wise, I've been having trouble with the lower back when doing barbell deads now.

Believe it or not... I had a pretty bad low back something or another happen about 4-5 months ago... So I switched from regular deads to the trap bar and from back squats to front squats and worked those religiously since... Well, just the other day I really wanted to try out regular deads and back squats again, and I was able to make a significant jump in my weight and reps! Unfortunately I can feel my lower back again (not as bad as last time), but it's just not worth it for me to continue to mess it up, am hoping a weightlifting belt will help out, elsewise I'm going back to trap bar and front squats til I get the belt (never used a belt all of these years, but I think I've been missing out by not trying such).

Anywho, just keep pushing brother! I'm not a powerlifter but I only mostly do compound barbell movements and train every other day with a lower body/upper body split. So I guess I would consider myself a weight lifter as I'm in it for the strength and size and don't care to bodybuild as I don't like all the accessory/isolation lifts (not saying bodybuilders don't do compound lifts too, just different focus). I just hit 225 on the scale a few weeks back and it hasn't budged since so unfortunately I gotta start upping my caloric intake once again! lmao.

The more frequency you can squeeze in, the better, just depends on how your body reacts/recovers. Sometimes I'll up it to 2 days on 1 day off training wise, but every other day usually gives me enough time to fully recover. So I'm hitting the major lifts 2-3times per week, the more often I train the stronger I usually feel, the longer breaks I take the less stronger I feel.

Just keep pushing, I'm at the strongest I've ever been for me right now, and that's what matters. We're just in this primarily competing against ourselves! I have to remind myself of that quite often as it's too easy for us to compare ourselves to others, but we're not them, so long as we're the ones making progress compared to where we were, then we're good to go!

A smart idea that ed coan was known for was splitting the year in to 4 blocks.
12 weeks volume block, aka bodybuilding style, reps 8 to 12.
8 weeks strength block, 5s
4 week peak, 3s and less
1 week off.
Repeat.