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08-01-2004, 02:28 PM
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#1 |
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Registered User
Join Date: Sep 2003
Location: long island
Posts: 370
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Powerlifting?
I am getting bored with bodybuilding workouts/results. The more I read about hypertrophy the less i am impressed by bodybuilding workouts and results. I attached a 9 week russian powerlifting routine i will try and will add some supplemental lifts that assist the big three
 let me know what you think. Im trying to get strong, have good shape, look dense and not flat, as well as be as strong as hell. I'm 5'11" 181lbs so i think my lifts now are decent as i put in the attachment but hope to bring those numbers way up by doing powerlifting...any ideas or experiences?Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475 |
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08-01-2004, 02:37 PM
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#2 |
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Pic is at 263-14% jan 06
Join Date: Jul 2004
Location: Sioux Falls South Dakota
Posts: 1,138
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Ive Seen Impressive Strength Gains, Using A 4 Day A Week Workout. All Body Evry Other Day. 3 Sets Of 8. Increase Weight On All Sets. No Cheating, Before I Was At 350 Squat, 250 Bench, 385 Dead. Now I Am At 280 Bench, 425 Dead, And 365 Squat. Squat Didnt Move Much But I Have To Take It Kinda Slow My Knee Isnt Completely Healed From Surgery.
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08-02-2004, 03:12 PM
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#4 |
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Registered User
Join Date: Sep 2003
Location: long island
Posts: 370
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SF what is prilepin's table? I saw it online and understand it is based off of olympic lifts, but how can i apply it to powerlifting/strength training. I am training just for pure strength to up my weights and become more massive not to compete or anything. I do not necessarily understand how to apply prilepin's table to the workout i attached. It seems somewhat similar? What is wrong with the 9 week routine i listed? thanks...
Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475 Last edited by tenxyearsxgone : 08-02-2004 at 03:24 PM. |
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08-02-2004, 03:30 PM
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#5 |
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Pimp Gimp
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I like your routine, please don't think I was knocking it.
Prilepin was a soviet sports scientist who created a table based on the studies of thousands of top level lifters that defines what type of reps should be used with different intensity cycles, based on percentage of 1RM. For a routine like yours, you would want (or I would want) to start at either the bottom of the table (70%) and progress up to 100% after 9 weeks, OR start at 100% to establish what 100% IS, and then work down to the bottom of table (70%) after 9 weeks. You could also reverse cycle between lifts. Scale down for bench and scale up for squats and deads, or vice versa. Hopefully what I'm saying makes sense and helps.
yay.
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08-02-2004, 03:59 PM
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#6 |
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Registered User
Join Date: Aug 2004
Posts: 39
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This is an good thread seeing all this numbers. Gives me a good Idea about were I'm at strenght wise. I need to start going to BB comps, I havent even lift for strenght I guess I'm just natural strong. I guess I'm one of those guys that dont think that thier strong cause I know I can be stronger.
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08-02-2004, 04:27 PM
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#8 |
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Registered User
Join Date: Aug 2004
Posts: 39
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Yea, strong as different forms too... I guy weighing 160 an 310 pd bench is good were a guy that weighs 300 benching 310 is not so good.
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08-02-2004, 04:32 PM
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#9 |
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Pimp Gimp
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That's not entirely accurate either.
Imagine a guy that stands 5'6 and weighs 156lb and squats 500lb. Imagine a guy that stands 6'4 and weighs 213lb and squats 500lb. Sure, it appears the smaller guy is stronger. Until you watch him squat and he only has to actually lift the weight through a 9" ROM. Then the taller guy steps up and squats that weight through a 19" ROM. Numbers say the small guy is stronger, I tend to disagree. And either way, when you think you're strong, you're not. Somebody is stronger and they don't think you're strong at all.
yay.
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08-02-2004, 04:44 PM
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#10 |
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Registered User
Join Date: Aug 2004
Posts: 39
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Thankz,,, I never looked at it that way. So what your saying is a taller guy has a longer range of motion. But, weight does play a differents when they have the same range of motion.
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08-02-2004, 06:39 PM
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#11 |
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Registered User
Join Date: Sep 2003
Location: long island
Posts: 370
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SF i think the program i attached does do what your saying...it starts at your 80 percent and works its way up to 100 percent of your 1rm by adding reps then by adding weight...take a look at it again...or check this site...and if you have any other powerlifting type of routines let me know thanks!!!
http://www.joeskopec.com/extrussianpower.xls Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475 |
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