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Old 01-29-2017, 05:52 PM   #1
PL3
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Default Novice Powerlifting Program

Looking for feedback on this novice powerlifting program.

Haven't been lifting too long so numbers are still weak. 80kg squat, 65kg bench, 90kg deadlift @ 70kg body weight.

Monday

Competition Lifts:
Squat 3x5
Paused Bench 3x5
Deadlift 3x5

Accessories:
Rows 3 sets
Triceps 3 sets
Face Pulls 3 sets

Wednesday

Competition Lift Variations:
Paused Squat 3x8
Close Grip Bench 3x8
Stiff Leg Deadlift 3x8

Accessories:
Chinups 3 sets
Overhead Press 3 sets
Rows 3 sets

Friday

Competition Lifts:
Squat 3x5
Paused Bench 3x5
Deadlift 3x5

Accessories:
Rows 3 sets
Triceps 3 sets
Face Pulls 3 sets

I will try to add 5kg to squats and deads each time and 2.5kg to bench each time, but if I have to go slower than that so be it. Everything else I will try to add a small amount of weight whenever I can. I think eventually when I get stronger I might have to up the bench volume and lower the deadlift volume to keep progressing but I will take that as it comes.

Last edited by PL3; 01-29-2017 at 07:23 PM.
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Old 01-29-2017, 11:21 PM   #2
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Hi PL3,

There are a lot of opinions out there and although I've been training / competing for 30+ years - I am not qualified to comment. I suck as a trainer. But....... there is one guy on here who I trust completely. His advice is the soundest I have read: Miked96. Reach out....he's nails.

BTW - welcome. This is a great board. Nothing but support. Good luck.
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Old 01-29-2017, 11:37 PM   #3
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Sanbox is right, MIKED96 is one of the top sources for effective training critique.

Is your program based on the Texas Method?
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Old 01-30-2017, 03:17 AM   #4
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Old 01-30-2017, 05:14 AM   #5
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In my experience, a splitroutine trumphs everything for a beginner. 4 day a week, chest/legs/shoulders/back with the bench/squat/press/dealift followed by heavy bodybuilding.
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Old 01-30-2017, 08:38 AM   #6
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Read this thread, has some of the best advice I've ever read:
http://muscleandbrawn.com/forum/intr...erlifting.html
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Old 01-30-2017, 11:00 AM   #7
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So I dont have to retype it a bunch of times. I covered the first 5 years or more of your programming in the last post for full body training.

http://muscleandbrawn.com/forum/show...994#post601994

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Old 01-30-2017, 01:56 PM   #8
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Quote:
Originally Posted by Sandbox View Post
Hi PL3,

There are a lot of opinions out there and although I've been training / competing for 30+ years - I am not qualified to comment. I suck as a trainer. But....... there is one guy on here who I trust completely. His advice is the soundest I have read: Miked96. Reach out....he's nails.

BTW - welcome. This is a great board. Nothing but support. Good luck.
Thanks for the Welcome Sandbox, and the more opinions the better (I think, as long as I don't let it confuse me).
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Old 01-30-2017, 01:59 PM   #9
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Quote:
Originally Posted by jdmalm123 View Post
Sanbox is right, MIKED96 is one of the top sources for effective training critique.

Is your program based on the Texas Method?
Not entirely, I think the Texas method has a volume day, light day and max effort day. Mine has less volume on the volume day, a kind of light day and the same 'kind of' volume day again on Friday instead of a 5rm attempt. I didn't think of the Texas method at all when putting this together but I suppose it has some small similarities.
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Old 01-30-2017, 02:00 PM   #10
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Quote:
Originally Posted by one-X-life View Post
5 3 1
I think that would better suit me after I've used linear progression for as long as I can.
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