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Old 06-27-2015, 09:17 AM   #1
Manlet
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Default Powerbuilding Program

I've been away from training for a while and want to get serious into powerbuilding again. Can I get some feedback on my program please? These are my favorite exercises to do, so I'm more looking for feedback on my volume/frequency etc rather than exercise selection. I have more back volume because many powerlifters have said you can never have a big enough back, but I'd like to hear your take on it. Thanks guys!

Wednesday
Squats 5x5
Bench Press 5x5
Machine Rows 5x8
Tricep Pushdowns 3x12

Friday
Deadlifts 3x5
Military Press 5x5
Lat Pulldowns 5x8
Dumbbell Curls 3x12

Sunday
Squats 5x5
Bench Press 5x5
Machine Rows 5x8
Tricep Pushdowns 3x12

Last edited by Manlet; 06-28-2015 at 01:48 PM.
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Old 06-27-2015, 10:09 PM   #2
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5x5 sets across is a great idea when the weight is light. When the weight gets heavier, you either waste too much time between sets and/or your recovery will struggle. While I don't use a lot of ramping sets, it would make sense in this type of routine.
I would prefer free weight rows and pull ups to machine anything, but to each their own. I would add some core work. I prefer planks apposed to crunches but again you do what you want.
Finally make sure you have a definate plan for progression. It could be linear in nature where you constantly add weight each week or set a goal and add after that. Either way, you have a good set up, keep at it.
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Old 06-28-2015, 02:16 AM   #3
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Quote:
Originally Posted by Shmeegs View Post
5x5 sets across is a great idea when the weight is light. When the weight gets heavier, you either waste too much time between sets and/or your recovery will struggle. While I don't use a lot of ramping sets, it would make sense in this type of routine.
Thanks for the reply. I'm not very strong at all, so I think sets across will be fine for me at the moment. But if I find it too hard once I get stronger, assuming it's not a food intake issue, I'll start ramping.
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I would prefer free weight rows and pull ups to machine anything, but to each their own.
Free weight rows tax my lower back and core too much when it is already fried from squats and deadlifts. I like using a hammer strength machine for rows. Somebody had a thread on here about the same issue and people said it was fine to use machines for back work. I can't do pullups yet so lat pulldowns are there until I'm strong enough. What do you think about the amount of volume I have for back, too much, too little?
Quote:
Originally Posted by Shmeegs View Post
I would add some core work.
I could start doing planks at home no problem.
Quote:
Originally Posted by Shmeegs View Post
Finally make sure you have a definate plan for progression. It could be linear in nature where you constantly add weight each week or set a goal and add after that. Either way, you have a good set up, keep at it.
For progression I will add the smallest amount of weight possible for each lift when I hit the sets and reps. Sometimes if I hit the sets and reps but form isn't where I'd like or I had to grind it out I'll do the same weight again. Thanks.
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Old 06-28-2015, 07:14 AM   #4
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I prefer cables to machines as they still require some stability in your body to do the movements but machines do work.

You will fatigue hurt arms and shoulders well before your back gets over trained. In my opinion, it is almost impossible to overtrain just your back. If your arms and shoulders don't hurt, then your back volume is just fine.
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Old 06-29-2015, 01:31 AM   #5
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It all looks good for now, volume, frequency, all of it. I love sets across for volume, especially 5x5 scheme. Later on when you feel like squats/deads are getting to much, it would be best to tinker around with deadlifts. 3x5>2x5>2x3 or 1x3-5.
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Old 06-29-2015, 04:44 AM   #6
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Thanks for the feedback!
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