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Is This a Good Routine?
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fighterkhan
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Join date: Jul 2009
Posts: 211

tried to create the ultimate workout plan this is what i conjured up

Monday - snatch/squat/bench/deadlift

Wednesday - cnj/f.squat/bench

Friday - snatch/squat/bench/deadlift

Sunday - cnj/f.squat/leg press+curl+ext/calf press/lunges

planning out my 15 weeks like so:
3 weeks + deload
3 weeks + deload
3 weeks + deload
3 weeks = 15 weeks total

is this looking normal ie deloads after 3 weeks
this is me at ~170 lbs
how much weight should i try to put on in order to beat some PR's

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black_angus1
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Join date: May 2009
Posts: 836

in for epic thread

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florelius
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Join date: Jan 2009
Posts: 3134

black_angus1 wrote:
in for epic thread


Do you want some popcorn?

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thehooliganmel
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Join date: May 2010
Posts: 131

That is the ultimate workout plan.

And seeing as you're 170 pounds, and weighing less than 200 lbs is for women and small children, I'd say you need to gain 31 pounds bare minimum.....

Also, after following that for 15 weeks and you haven't gained any weight or gotten any stronger you've obviously reached your genetic potential. So steroids are the only answer.

In all seriousness, that's not something I'd follow. I also have no idea about adding oly lifts into a powerlifting program. The only snatch I like is in between a woman's legs and the only thing I like to clean and jerk is my own dick.

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fighterkhan
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Join date: Jul 2009
Posts: 211

dunno man, i like oh pressing as much as the next guy, but i'm trying to become faster and more explosive at the same time...and looking at other olympic lifting routines it usually follows the same template

one classic lift followed by squatting or other lower body power movement, and ending with pressing or some core work

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Reed
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Join date: Jan 2010
Posts: 4429

fighterkhan wrote:
dunno man, i like oh pressing as much as the next guy, but i'm trying to become faster and more explosive at the same time...and looking at other olympic lifting routines it usually follows the same template

one classic lift followed by squatting or other lower body power movement, and ending with pressing or some core work



Then go to the OLYMPIC LIFTING section of the forum if you want to follow and get advice for how to properly conduct a Oly template. This is the Powerlifting Section and your not going to get much feed back on routine like that other than that it is less than ultimate by a long fucking shot.

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Mathew Bertrand
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Join date: Feb 2005
Posts: 632

Dude, I would first decide what your goal main goal is, whether it's a strength goal, looks goal, weight goal, whatever, figure that out, then post that, and then we can tell you what's optimal.

Your program will ultimately fail as it looks like it's filled with what you LIKE instead of what you NEED.

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WhiteFlash
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Join date: Apr 2004
Posts: 9608

Don't worry about people giving you shit, dude, but you are over thinking things. Find a good program on here that seems appealing and you'll stick with, bust your ass, eat well and reap the rewards of your efforts. Also, sweet mustache.

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fighterkhan
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Join date: Jul 2009
Posts: 211

thanks bro...i didn't think people would get so cheesed about posting in here vs o-lifting...guess i'll do that then..

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WhiteFlash
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Join date: Apr 2004
Posts: 9608

fighterkhan wrote:
thanks bro...i didn't think people would get so cheesed about posting in here vs o-lifting...guess i'll do that then..



Checkout the article from Friday. On my phone so I can't copy and paste, but it's got Olympic variants, ME work, hypertrophy work and finishers all rolled into one 4 day a week program. Think I'm actually gonna give it a run in the near future. Good luck dude.

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sexyxe
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Join date: Dec 2011
Posts: 626

If you're going to be lifting decent weights with that routine, you may die after the first 3 weeks, so the next 12 won't matter.

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black_angus1
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Join date: May 2009
Posts: 836

Yeah, high frequency will definitely kill you.

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Jayk
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Join date: May 2011
Posts: 118

I would say go with 5/3/1.

Use this version, it includes Power Cleans-
http://www.T-Nation.com/...er_self&cr=

You can include box jumps and things of the like to improve explosiveness and speed. Also remember to do every rep as explosively as possible.

As far as gaining weight it is really dependent on your height. Up there a guy said you should be 200, but for instance if you were 5'3 at that weight you would either be super jacked or fat. More so it is up to what you are comfortable with, do not gain 50 pounds of sludge just because you want to push 100 more pounds. Because remember, you still want to look like you workout.

Focus on getting 2 grams of protein per pound of body weight and eat the rest normally for your first week, and keep notes of all that you eat, so you can adjust daily calories weekly depending on how much you gain. Weigh yourself daily, but only pay attention to the amount gained weekly. I say daily in case you are super bloated on your weekly weigh in day you know that it is misleading. You could go to 2 pounds a week or be careful and go for .5 pounds per week. You can either be really careful or you can risk gaining more fat than muscle.

As said above before you delve into a program, make goals, short term and long term, always meet the short term. For instance a short term would be put 100 pound on your squat and dead and 50 on your bench. It could also be to jump to a reasonable height or have your arms measure an inch bigger. A long term goal could maybe be jump onto a 50 inch box, sprint the 40 yrd dash at an NFL level, or total 2,000 pounds in a raw meet. The point is that as you develop as a lifter the long term goal will change, but you will still be meeting the short term goals.

I am sick, so do not blame me for writing a whole T-Nation article in the forums. hah
Good luck!

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OmniStyx
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Join date: Nov 2012
Posts: 257

I'd recommend looking up John Broz' Olympic lifting template--it has high frequency with the O-lifts and incorporates squats, front squats, and deadlifts as well. The only thing you'd need to add to it would be some BP a couple times a week and you'd be good to go.

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Aragorn
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Join date: Feb 2003
Posts: 9394

black_angus1 wrote:
Yeah, high frequency will definitely kill you.


Man, I just disagree with that. Whether that template will work well for him or not, there's nothing wrong with high frequency. I've used it successfully for bench, deadlift, and squat. Besides, what else would you call Sheiko? And that's a perfectly acceptable powerliftong routine for many people's standards. There are guys lifting good tonnage with that plan too.

If you're conditioned for the load, you can easily do something similar for raw lifters. My brother is an olympic lifter, he squats 5x5 four days a week, snatches 1.5x bodyweight, and he's not dead yet. Yeah yeah, he's not a powerlifter....doesn't mean it's instant death.

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sexyxe
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Join date: Dec 2011
Posts: 626

Squatting 4x a week, benching 3x, deadlifting twice, with 2x snatch and 2x C&J with it. That's the frequency that's going to kill him.

I just get a gut feeling for 15 weeks, even with those deloads, its going to be brutal.

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Jayk
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Join date: May 2011
Posts: 118

sexyxe wrote:
Squatting 4x a week, benching 3x, deadlifting twice, with 2x snatch and 2x C&J with it. That's the frequency that's going to kill him.

I just get a gut feeling for 15 weeks, even with those deloads, its going to be brutal.



I disagree, if done right it could work.

1) The deadlifts would have to be done in a DE fashion.
2) Everything would have to be low volume, but he could workup to a max on everything, except the deadlifts, that much in a week without problems.
3) Everything would have to be spread out through the week more so than he had scheduled.

I say all of this from personal experience.

The reason I dismissed his workout in my reply is because he called it the ultimate workout which leads me to believe he is more of a beginner. He needs to learn that there is no such thing as an ultimate workout. Also before he maxes that many times in a week he needs his skills better honed in.

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black_angus1
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Join date: May 2009
Posts: 836

Aragorn wrote:
Man, I just disagree with that. Whether that template will work well for him or not, there's nothing wrong with high frequency. I've used it successfully for bench, deadlift, and squat. Besides, what else would you call Sheiko? And that's a perfectly acceptable powerliftong routine for many people's standards. There are guys lifting good tonnage with that plan too.

If you're conditioned for the load, you can easily do something similar for raw lifters. My brother is an olympic lifter, he squats 5x5 four days a week, snatches 1.5x bodyweight, and he's not dead yet. Yeah yeah, he's not a powerlifter....doesn't mean it's instant death.


That was sarcasm. I personally train 6x/week at the minimum, and typically 7x/week. This winter, I will be training 6x/week plus wrestling with my old high school. I am a huge proponent of high frequency training. High frequency is a constant in damn near every elite level lifter's programming. As an example, Vogelpohl would train up to 14 times per week.

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fighterkhan
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Join date: Jul 2009
Posts: 211

hey guys, just an update...i've been playing around and came up with another workout. Take a look because I really value your opinions:) I feel it's the only way to grow is to think outside the box.

Monday - snatch, squat, bench
Tuesday - dl, oh press
Wednesday - snatch, squat
Thursday - front squat, bench
Friday - dl, oh press
Saturday - cnj, front squat
Sunday - front squat, leg press/curl/ext, lunges, calf press


Notes:
this workout still has me doing Olympic lifts, but focusing on getting a clean and jerk max each week, and getting a snatch max (2nd workout dynamic speed work at ~80%).
As for the other lifts, it'll be more of the same, ie. working up to a 1 rep max as well as 3rep max and 5 rep max, and dynamic effort work with 8+ reps on the second day.

ps. I might even come up with more workouts...as nothing is written in stone:P
But I'll be sure to post and get critique on them...

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black_angus1
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Join date: May 2009
Posts: 836

Just try it out for 6 weeks. You have no idea how you will respond to that workload until you actually take on that workload.

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Aragorn
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Join date: Feb 2003
Posts: 9394

black_angus1 wrote:
Aragorn wrote:
Man, I just disagree with that. Whether that template will work well for him or not, there's nothing wrong with high frequency. I've used it successfully for bench, deadlift, and squat. Besides, what else would you call Sheiko? And that's a perfectly acceptable powerliftong routine for many people's standards. There are guys lifting good tonnage with that plan too.

If you're conditioned for the load, you can easily do something similar for raw lifters. My brother is an olympic lifter, he squats 5x5 four days a week, snatches 1.5x bodyweight, and he's not dead yet. Yeah yeah, he's not a powerlifter....doesn't mean it's instant death.


That was sarcasm. I personally train 6x/week at the minimum, and typically 7x/week. This winter, I will be training 6x/week plus wrestling with my old high school. I am a huge proponent of high frequency training. High frequency is a constant in damn near every elite level lifter's programming. As an example, Vogelpohl would train up to 14 times per week.


Hahaha. Uber sarcasm detector fail on my part. I was tired. That's a kickass way to train

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VTTrainer
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Join date: Feb 2011
Posts: 394

fighterkhan wrote:
dunno man, i like oh pressing as much as the next guy, but i'm trying to become faster and more explosive at the same time...and looking at other olympic lifting routines it usually follows the same template

one classic lift followed by squatting or other lower body power movement, and ending with pressing or some core work


Unless you're an OLY lifter and have good technique at the lifts, which non-oly lifters never can perform right, I suggest getting faster and stronger in the main lifts. I would pick speed squats or speed deadlifts over a snatch for becoming explosive. I also don't care how my oly lifts go, this is the PL forum.

Get faster by getting faster. Fast twitch fibers are easily built by lifting REALLY HEAVY things and being as coordinated in your speed work as possible (technique).

Anyway. You just want to become fast is all you really stated, and that you needed to gain weight? So you have the ultimate workout for..... idk, list the goals you want so we can help you out man

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black_angus1
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Join date: May 2009
Posts: 836

Eh, the Olympic lifts don't have to be perfect. As long as they look pretty much right, and you aren't turning your snatches into power front raises, or cleans into power reverse curls, you'll get enough benefit out of them. At worst, you get a bit more pulling volume in, and anything that involves putting a heavy weight overhead is awesome.

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fighterkhan
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Join date: Jul 2009
Posts: 211

hey guys, as the new year inches closer, my planning is increasing for making the ultimate 15 week workout

these are some arbitrary numbers that i came up with!
if my training is a success, I will gain 20 lbs of muscle and I can potentially add 50 lb to my dead-lift....which is the major goal of this workout.


Note I didn't put numbers up for the Olympic Lifts, as they will be just max effort aiming for the highest single rep. Right now I clean and jerk 205, want to make that 225, and snatch 185, and want to make it 205

dl
1 - 315*10
2 - 315*10
3 - 365*3
4 - deload (315*10)
5 - 365*5
6 - 385*3
7 - 405*1
8 - deload (315*15)
9 - 385*5
10 - 405*3
11 - 425*1
12 - deload (315*20)
13 - 405*5
14 - 385*5
15 - 455*1

squat
1 - 365*5
2 - 385*3
3 - 405*1
4 - deload
5 - 385*5
6 - 405*3
7 - 455*1
8 - deload
9 - 405*5
10 - 455*3
11 - 475*1
12 - deload
13 - 455*5
14 - 475*3
15 - 500*1

bench press
1 - 225*3
2 - 225*3
3 - 225*5
4 - deload
5 - 255*3
6 - 255*5
7 - 275*1
8 - deload
9 - 275*3
10 - 275*5
11 - 295*1
12 - deload
13 - 275*5
14 - 295*3
15 - 315*1

front squat
1 - 225*3
2 - 225*3
3 - 225*5
4 - deload
5 - 255*3
6 - 255*5
7 - 275*1
8 - deload
9 - 275*3
10 - 275*5
11 - 295*1
12 - deload
13 - 275*5
14 - 295*3
15 - 315*1

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Reed
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Join date: Jan 2010
Posts: 4429

So in 15 weeks your going to add 20 pounds of MUSCLE.... may I ask how much Test your planning on running.

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