Help please!

pereari · 10-28-2005, 11:25 PM

I ant to create a powerlifting routine,but dont know how to split up days/routines.Also im not sure if i shuld use other exercises such as cleans and...... Please give me some ideas on how I can go about doing this,if you have some routines posted it would be great! thanx

Tough Old Man · 10-29-2005, 08:05 AM

Hopefully Mr. PFunk will chime in on this and help you. He has the most knowledge on this type of training.

Triple Threat · 10-29-2005, 10:24 AM

Look in the journals forum for those of Seanp156, Rocco32, CowPimp, ihateschoolmt, myCATpowerlifts, and CaptainDeadlift. We're all doing powerlifting (or a variation thereof) routines.

Check out the following:
http://www.deepsquatter.com/
http://www.deepsquatter.com/strength/archives/index.htm

Go to google and enter "westside".

**CowPimp** · 10-29-2005, 12:54 PM

Great site there CaptainDL. I came across that site ages ago, but I could never remember the name. I forgot to bookmark it.

Other sites to check out would be:

http://www.elitefts.com/
http://www.t-nation.com/
http://www.joeskopec.com/

Also, you have to check out my journal entitled "Man Boobs of Steel." That's the one where I did Westside for a few months.

BigDyl · 10-29-2005, 12:54 PM

CowPimp is like the Emma-Leigh of the traning forums now.

**P-funk** · 10-29-2005, 03:33 PM

Quote:

Originally Posted by pereari

I ant to create a powerlifting routine,but dont know how to split up days/routines.Also im not sure if i shuld use other exercises such as cleans and...... Please give me some ideas on how I can go about doing this,if you have some routines posted it would be great! thanx

if you don't know how to perform cleans then don't use them. The benefits of using power movements like cleans or snatches will only be seen when you can properly execute the technique. Doing what you think is a clean will not produce the desired effect. Get someone to teach you if you can.

Cleans also aren't a contested power lift. they are an olympic lift.

For power lifting you can try an upper/lower split or a total body workout three times a week. Each day focus on a strength lift for one of the 3 contested lifts and then do power and assistance work for the other two. Do them in the order that they appear in contest...ie, mon- strength squat exercise, wed- strength bench exericse, fri- strength deadlift exercise. Remeber that a lot of the power moves for squat and deadlift crossover between the two if your form on both of those lifts is similiar.

**CowPimp** · 10-29-2005, 06:09 PM

Quote:

Originally Posted by BigDyl

CowPimp is like the Emma-Leigh of the traning forums now.

Haha, I appreciate the compliment, but her knowledge of nutrition seems to be much deeper than my knowledge of training. I'm happy to help where I can, but I still have much to learn. I think I'm going to buy the NSCA-CPT certification book when I get my next paycheck, or possibly request it as a birthday present. Expect me to be spouting out new knowledge when the time comes. I know, a textbook for a birthday present, I'm a loser...

Tough Old Man · 10-29-2005, 07:57 PM

Quote:

Originally Posted by CowPimp

Haha, I appreciate the compliment, but her knowledge of nutrition seems to be much deeper than my knowledge of training. I'm happy to help where I can, but I still have much to learn. I think I'm going to buy the NSCA-CPT certification book when I get my next paycheck, or possibly request it as a birthday present. Expect me to be spouting out new knowledge when the time comes. I know, a textbook for a birthday present, I'm a loser...

Not really depending on whom your asking to purchase this book. I'm sure that money bags Patrick is willing to buy you one for Xmas. If not and the wife is hesitant, I'll see if I can't take up a small collection from the Members on this site to get you one. I believe it would only take about 10 cents from each member and I'd have enough to buy it and shipped it to you. Of course it would be late because I'd read it first.

PT

**P-funk** · 10-29-2005, 08:06 PM

Quote:

Originally Posted by CowPimp

Haha, I appreciate the compliment, but her knowledge of nutrition seems to be much deeper than my knowledge of training. I'm happy to help where I can, but I still have much to learn. I think I'm going to buy the NSCA-CPT certification book when I get my next paycheck, or possibly request it as a birthday present. Expect me to be spouting out new knowledge when the time comes. I know, a textbook for a birthday present, I'm a loser...

get the Essentials of Training and Conditioning by the NSCA (check amazon for used copies). It is a graet textbook!

**P-funk** · 10-29-2005, 08:06 PM

Quote:

Originally Posted by Tough Old Man

Not really depending on whom your asking to purchase this book. I'm sure that money bags Patrick is willing to buy you one for Xmas. If not and the wife is hesitant, I'll see if I can't take up a small collection from the Members on this site to get you one. I believe it would only take about 10 cents from each member and I'd have enough to buy it and shipped it to you. Of course it would be late because I'd read it first.

PT

money bags....haha...I wish.

**CowPimp** · 10-29-2005, 08:41 PM

Quote:

Originally Posted by P-funk

get the Essentials of Training and Conditioning by the NSCA (check amazon for used copies). It is a graet textbook!

That's next on my list. I'm going to start with NSCA-CPT simply because that's the cert I'm going for at the moment because I don't have a degree, which is necessary for the CSCS. My CPR certification should be coming in the mail within a week or so.

That doesn't mean I'm going to wait around; I still want to read that book! I also definitely want to get some stuff by Mel Siff (Supertraining, Facts and Fallacies), something on designing a plyometrics routine, and Super Squats to name a few.

**P-funk** · 10-29-2005, 08:45 PM

Quote:

Originally Posted by CowPimp

That's next on my list. I'm going to start with NSCA-CPT simply because that's the cert I'm going for at the moment because I don't have a degree, which is necessary for the CSCS. My CPR certification should be coming in the mail within a week or so.

That doesn't mean I'm going to wait around; I still want to read that book! I also definitely want to get some stuff by Mel Siff (Supertraining, Facts and Fallacies), something on designing a plyometrics routine, and Super Squats to name a few.

get supertraining before the other. Yan has facts and fallicies and says it is only okay.

get zatsiorsky's strength training principles book.

also, The textbook Exerise phyisology (exercise, nutrition and human performance) by Mcardel, catch, catch. is also good.

**CowPimp** · 10-29-2005, 08:51 PM

Quote:

Originally Posted by P-funk

get supertraining before the other. Yan has facts and fallicies and says it is only okay.

get zatsiorsky's strength training principles book.

also, The textbook Exerise phyisology (exercise, nutrition and human performance) by Mcardel, catch, catch. is also good.

Sounds good. I have read The Science and Practice of Strength Training by Zatsiorsky. That was definitely a good read. A lot of good stuff about biomechanics in there. I'm sure his other stuff is great too.

Looks like Supertraining is next on my list along with the textbook for my certification. I'm finally beginning to pay down my credit card, so this should all be coming along pretty soon. Heh.

**P-funk** · 10-29-2005, 08:54 PM

Quote:

Originally Posted by CowPimp

Sounds good. I have read The Science and Practice of Strength Training by Zatsiorsky. That was definitely a good read. A lot of good stuff about biomechanics in there. I'm sure his other stuff is great too.

Looks like Supertraining is next on my list along with the textbook for my certification. I'm finally beginning to pay down my credit card, so this should all be coming along pretty soon. Heh.

best bet is to try and get the books used.

Really though...honestly. I would get the test for your cert and hold off on other books. I would take that money and join the NSCA and by doing that you get both the NSCA journal and the NSCA newsletter (with awesome articles) every quarter. Then, with what you have left subsrcibe to MILO.

**CowPimp** · 10-29-2005, 09:27 PM

Quote:

Originally Posted by P-funk

best bet is to try and get the books used.

Really though...honestly. I would get the test for your cert and hold off on other books. I would take that money and join the NSCA and by doing that you get both the NSCA journal and the NSCA newsletter (with awesome articles) every quarter. Then, with what you have left subsrcibe to MILO.

Yeah, I was thinking of become an NSCA member. You get a discount on the textbook and certification exam anyway. Any idea how much it costs? I can't find a price listing for a subscription on their site.

**P-funk** · 10-29-2005, 09:29 PM

Quote:

Originally Posted by CowPimp

Yeah, I was thinking of become an NSCA member. You get a discount on the textbook and certification exam anyway. Any idea how much it costs? I can't find a price listing for a subscription on their site.

something like $90 or $100 a year! that is nothing for both of those publications.

**CowPimp** · 10-29-2005, 09:36 PM

Quote:

Originally Posted by P-funk

something like $90 or $100 a year! that is nothing for both of those publications.

I found it. It's $105 a year for US non-student uncertified members. That's not too bad. I think I'll stash away $50 from my next paycheck and throw down for the NSCA textbook, then purchase my membership after my next check comes. Milo will come shortly thereafter. I have browed through some of the articles they have in those journals. It is a pretty damned good journal with a lot of articles relevant to what I enjoy reading about.

pereari · 10-29-2005, 09:51 PM

[quote=P-funk]if you don't know how to perform cleans then don't use them. The benefits of using power movements like cleans or snatches will only be seen when you can properly execute the technique. Doing what you think is a clean will not produce the desired effect. Get someone to teach you if you can.

Cleans also aren't a contested power lift. they are an olympic lift.

For power lifting you can try an upper/lower split or a total body workout three times a week. Each day focus on a strength lift for one of the 3 contested lifts and then do power and assistance work for the other two. Do them in the order that they appear in contest...ie, mon- strength squat exercise, wed- strength bench exericse, fri- strength deadlift exercise. Remeber that a lot of the power moves for squat and deadlift crossover between the two if your form on both of those lifts is similiar.

What repp range should i use and how many sets??also,what do you mean by "assistance work" thanxx for your help!!

**P-funk** · 10-30-2005, 05:54 AM

Quote:

What repp range should i use and how many sets??also,what do you mean by "assistance work" thanxx for your help!!

strength- 1-5 reps
power/speed- 1-5 reps (60-80% of 1RM for a given execise)
assistance work- 8-20reps (depending on what works best for you)

assistance work is doing things that will build specific muscles to increase your main lift. So if bench press is shoulders, triceps, chest as the main movers and lats and biceps as the agonist (and rear delts, rhomboids as the synergyists that are stabalizing the scapula). You would do assistance wrok for those muscles (analyzing which ones need help and which ones are holding back your main lift)...like tripce work, overhead shoulder press, rows, etc....make sense?

Yanick · 10-30-2005, 06:12 AM

facts and fallacies of fitness is a decent book, but if you have and understand Supertraining then its a little redundant. FFOF is good if you are new to learning about training and don't know all the jargon and such as it is a little bit more dumbed down than Supertraining. But like i said if you understand Supertraining no real reason to get FFOF, hell he even cites a bunch of stuff in FFOF from Supertraining, lol, which is kindda wierd cause its like saying "this happens because i said so"

**P-funk** · 10-30-2005, 06:23 AM

Quote:

which is kindda wierd cause its like saying "this happens because i said so"

lol, that is the phylosophy I use with my clients....

women- "why wont squats make my legs big"
me- "because they wont"
women- "why?"
me "because I said so" (in my head I end that statment with "you fat bitch")
women- "but why"
me- (now yelling) "have you seen your legs? Guess what? They are already fucking big! You are 5'3" 185lbs you pig! Now get over there and do some work you animal!!"

**CowPimp** · 10-30-2005, 08:52 AM

Haha, you two are characters.

Thanks for the advice Yan. It sounds like I would probably be fine going with Supertraining, especially after I finish with the NSCA textbook to help clear up any possible missing links.

10-28-2005, 11:25 PM	#1
pereari Registered User Join Date: Jun 2005 Posts: 55	Help please! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I ant to create a powerlifting routine,but dont know how to split up days/routines.Also im not sure if i shuld use other exercises such as cleans and...... Please give me some ideas on how I can go about doing this,if you have some routines posted it would be great! thanx
pereari Registered User Join Date: Jun 2005 Posts: 55

10-29-2005, 12:54 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Great site there CaptainDL. I came across that site ages ago, but I could never remember the name. I forgot to bookmark it. Other sites to check out would be: http://www.elitefts.com/ http://www.t-nation.com/ http://www.joeskopec.com/ Also, you have to check out my journal entitled "Man Boobs of Steel." That's the one where I did Westside for a few months.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-29-2005, 09:51 PM	#18
pereari Registered User Join Date: Jun 2005 Posts: 55	[quote=P-funk]if you don't know how to perform cleans then don't use them. The benefits of using power movements like cleans or snatches will only be seen when you can properly execute the technique. Doing what you think is a clean will not produce the desired effect. Get someone to teach you if you can. Cleans also aren't a contested power lift. they are an olympic lift. For power lifting you can try an upper/lower split or a total body workout three times a week. Each day focus on a strength lift for one of the 3 contested lifts and then do power and assistance work for the other two. Do them in the order that they appear in contest...ie, mon- strength squat exercise, wed- strength bench exericse, fri- strength deadlift exercise. Remeber that a lot of the power moves for squat and deadlift crossover between the two if your form on both of those lifts is similiar. What repp range should i use and how many sets??also,what do you mean by "assistance work" thanxx for your help!!
pereari Registered User Join Date: Jun 2005 Posts: 55

10-30-2005, 06:12 AM	#20
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	facts and fallacies of fitness is a decent book, but if you have and understand Supertraining then its a little redundant. FFOF is good if you are new to learning about training and don't know all the jargon and such as it is a little bit more dumbed down than Supertraining. But like i said if you understand Supertraining no real reason to get FFOF, hell he even cites a bunch of stuff in FFOF from Supertraining, lol, which is kindda wierd cause its like saying "this happens because i said so"
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

10-30-2005, 08:52 AM	#22
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Haha, you two are characters. Thanks for the advice Yan. It sounds like I would probably be fine going with Supertraining, especially after I finish with the NSCA textbook to help clear up any possible missing links.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-29-2005, 08:05 AM	#2
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	Hopefully Mr. PFunk will chime in on this and help you. He has the most knowledge on this type of training.

10-29-2005, 10:24 AM	#3
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,319 Photos: 4	Look in the journals forum for those of Seanp156, Rocco32, CowPimp, ihateschoolmt, myCATpowerlifts, and CaptainDeadlift. We're all doing powerlifting (or a variation thereof) routines. Check out the following: http://www.deepsquatter.com/ http://www.deepsquatter.com/strength/archives/index.htm Go to google and enter "westside".

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