Asking my brothers for help

[growinginfaith]

Hello Brothers -
As it shows on my 'profile'...I'm new here. I'm also new to the idea of focusing on powerlifting. It's not to say I'm new to weight training, just new to powerlifting as the FOCUS of the training. I've been down the road many here have been - football/wrestling training, then after that lifting to get big and strong...but not focused on the powerlifting as such.

Also, I've been out of the gym for a while now, but before I left (about 8 months since I was seriously hitting the weights). I had deadlifted 405 for 3 reps, 415 on squat for 4 reps, and 245 on bench for 5 reps.

I know the bench is low...and also something I need help with.

I'm 31 years old (almost 32), 6' tall, 260lbs.

I am asking for help rather than STARTING with trial and error, and I figured this group would be the place to look for this help.

I need a beginners/restarting program that will help me get into the world and focus of powerlifting.

Thanks in advance!

Paul

[pitbull]

Since you are starting, here is what I recommend.

Phase I Weight Training Workout
1. Squat or Leg Press
2. Barbell or DB Bench Press
3. Deadlift or Bent-Over Rows
4. Barbell or DB Curls
5. Barbell or DB Military Press
6. Barbell or DB Shrugs
7. Triceps Pressdowns
8. Crunches or Leg Raises

Here are some items that you need to keep in mind when performing this workout.
• Do this workout only three times per week, such as on a Monday/Wednesday/Friday schedule.
• Start out with 1-2 warm-up sets of about 10 reps on the first exercise to get yourself physically and mentally ready to train.
• Perform each exercise slowly and with strict form. Also, have someone spot you.
• Perform each exercise until you cannot get one more rep in a safe manner [a.k.a. momentary muscular failure].
• After you get your one set on that exercise, move to the next exercise with 1-2 minutes rest.
• If you did not get at least 4 reps using good form, decrease the weight for the next workout.
• If you got at least 8 reps using good form, increase the weight for the next workout.

This workout is only good for beginners. I recommend doing this 6-12 weeks prior going to Phase II.

Phase II Weight Training Workout
Day 1 Day 2
Deadlifts Bench Press
Curls Decline Press
Squats Military Press
Chin-Ups Triceps Pressdowns
Leg Press Calf Raises
Weighted Crunches Weighted Crunches
Weighted Sit-Ups Weighted Sit-Ups

Here are some items that you need to keep in mind when performing this workout.
• Do this workout only twice per week, such as on a Monday/Thursday or a Tuesday/Friday schedule.
• Start out with 1-2 warm-up sets of about 10 reps on the first exercise to get yourself physically and mentally ready to train.
• Perform each exercise slowly and with strict form. Also, have someone spot you.
• Perform each exercise until you cannot get one more rep in a safe manner [a.k.a. momentary muscular failure].
• After you get your one set on that exercise, move to the next exercise with 1-2 minutes rest.
• If you did not get at least 4 reps using good form, decrease the weight for the next workout.
• If you got at least 8 reps using good form, increase the weight for the next workout.

Change the exercises to fit the equipment that you have available. Also change the exercises if you find after about 6 weeks no progress coming from that particular exercise. You should notice progress in reps, poundage, or both.

If you have more questions, ask.

[growinginfaith]

Thanks for the assistance!

[Tom Isbell]

Dec 4, 2008 23:54:00 GMT -5 growinginfaith said:

Hello Brothers -
As it shows on my 'profile'...I'm new here. I'm also new to the idea of focusing on powerlifting. It's not to say I'm new to weight training, just new to powerlifting as the FOCUS of the training. I've been down the road many here have been - football/wrestling training, then after that lifting to get big and strong...but not focused on the powerlifting as such.

Also, I've been out of the gym for a while now, but before I left (about 8 months since I was seriously hitting the weights). I had deadlifted 405 for 3 reps, 415 on squat for 4 reps, and 245 on bench for 5 reps.

I know the bench is low...and also something I need help with.

I'm 31 years old (almost 32), 6' tall, 260lbs.

I am asking for help rather than STARTING with trial and error, and I figured this group would be the place to look for this help.

I need a beginners/restarting program that will help me get into the world and focus of powerlifting.

Thanks in advance!

Paul

For bench use the "high volume low reps" philosophy.
Dont do too much tricep work on bench days.