Powerlifting cycles, tools and programs

[big_swede]

Great job man!

[Lerho]

Originally Posted by big_swede

Thats great progress man! What are you running now?

Thanks! Its a mix of 5x5 and 3x10 concentrating on bench, deadlift and squat and mass producing "secondary exercises", barbell and dumbbell rows and military presses, narrow grip bench, dumbbell bench etc... Seems to work for me better than anything that I have tried.

[big_swede]

Originally Posted by Lerho

Thanks! Its a mix of 5x5 and 3x10 concentrating on bench, deadlift and squat and mass producing "secondary exercises", barbell and dumbbell rows and military presses, narrow grip bench, dumbbell bench etc... Seems to work for me better than anything that I have tried.

Sounds solid, im doing a setup close to that myself, working in different rep ranges seems to do the trick. Power to the powerbuilding!

[Lerho]

Originally Posted by big_swede

Sounds solid, im doing a setup close to that myself, working in different rep ranges seems to do the trick. Power to the powerbuilding!

Exactly!

This was my todays training session:

Rowing machine, warm-ups + 90kg 3x10
Squat (VERY deep), warm-ups + 105kg 5x5
Close-grip Bench, warm-ups + 90kg 5x5
Dumbbell bench, 2x40kg db's 12+11+9
Deadlift, warm-ups + 130kg 3x10
Back extension, 2x40kg db's 4x7

This kind of training works for me better than anything so far.

[big_swede]

Originally Posted by Lerho

Exactly!

This was my todays training session:

Rowing machine, warm-ups + 90kg 3x10
Squat (VERY deep), warm-ups + 105kg 5x5
Close-grip Bench, warm-ups + 90kg 5x5
Dumbbell bench, 2x40kg db's 12+11+9
Deadlift, warm-ups + 130kg 3x10
Back extension, 2x40kg db's 4x7

This kind of training works for me better than anything so far.

Looks solid man. Ive been doing a squat/push/pull thing for a while now, going back to my old approach in a while which is a 4 split, focusing on one of the big 4 lifts (i count ohp as one too) on a separate day +assistance, and 1 or 2 addidtional days a week for isolation or OL work. The powerclean really helps my deadlift and overall strength so i like to focus on just that lift + some other pulling for a whole workout too.

[Carl1174]

Originally Posted by big_swede

Looks solid man. Ive been doing a squat/push/pull thing for a while now, going back to my old approach in a while which is a 4 split, focusing on one of the big 4 lifts (i count ohp as one too) on a separate day +assistance, and 1 or 2 addidtional days a week for isolation or OL work. The powerclean really helps my deadlift and overall strength so i like to focus on just that lift + some other pulling for a whole workout too.

Is that gonna be a 5/3/1 ???

Carl.

[Lerho]

Originally Posted by big_swede

Looks solid man. Ive been doing a squat/push/pull thing for a while now, going back to my old approach in a while which is a 4 split, focusing on one of the big 4 lifts (i count ohp as one too) on a separate day +assistance, and 1 or 2 addidtional days a week for isolation or OL work. The powerclean really helps my deadlift and overall strength so i like to focus on just that lift + some other pulling for a whole workout too.

That program sounds really good! Overhead press is excellent exercise, I do it also. Powerclean, that I dont do, but I know it has great benefits.

My basic framework is 3 workdays a week.. Everytime some bench variation and two times a week both 5x5 and 3x10 for squat and deadlift, once a week overhead press and barbell row really hard (going to max 3-rep weight+ 3x10 after that), then also some support exercises, good mornings, pullovers, back extensions. Very hard workouts but works really well.

[big_swede]

Originally Posted by Carl1174

Is that gonna be a 5/3/1 ???

Carl.

Nope just heavy weights and working up to max daily potential.

Smashing on one big lift for 30-45 mins every workout, had great gains with this approach before i started to experiment with a more fullbody program.

[gaspers04]

Smash it Viking!