Beginner Powerlifting Program

Beginner Powerlifting Program

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Beginner Powerlifting Program (My Westside Tweak)

Source: Meso Board

Written by Matt Reynolds

Max Effort Squat:

1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%)
2) Supplemental: Some sort of pull (deadlifts, straight leg deadlifts, Romanian deadlifts, rack pulls, 1-5rm)
3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
• Glute Ham Raises
• Pullthroughs
• Hyperextensions
• Reverse Hypers
• Lat Pulldowns
• Hip Abductions
• Abs/Obs
4) Sled Dragging

Max Effort Bench:

1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%)
2) Supplemental: Triceps (Board/Floor Presses, 1-3rm)
3) Accessories: (shoulders, lats, triceps, biceps)
• Overhead Work
• Barbell Rows
• Dumbell Tricep Extensions
• Biceps

Speed Squat Day:

1) Speed Box Squats: 12 sets of 2 reps with 60% best box squat. Very fast and good form. – at the end work up some if you feel good. – 60 sec rest between sets
2) Supplemental:Goodmornings: 5rm
3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
• Glute Ham Raises
• Pullthroughs
• Hyperextensions
• Reverse Hypers
• Lat Pulldowns
• Hip Abductions
• Abs/Obs
4) Sled Dragging

Speed Bench Day:

1) Speed Bench: 9 sets of 3 reps with 60% best bench press. Very fast and good form – 60 sec rest between sets
2) Supplemental: Close grip bench for a 5rm
3) Accessories: (medial delts, lats, triceps, biceps)
• Pull-ups or Lat Pulldowns
• Dumbell Tricep Extensions
• Rear & Medial Delts: Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Face Pulls – (pick 1-2 exercises for 4-6 sets total)
• Biceps

Quote:

Originally Posted by 0311 Max Effort Squat: 1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%)

Different variations to choose from listed below. Just looking at it, I would choose between a variation of GM or Squat for my first exercise since the second one is some sort of PULL.

Squat Variations-

Good Mornings bent leg
Good Mornings with a stiff leg
Good Mornings suspended from Chains
Good Mornings with bands
Good Morning "Squats"
Box Squats below parallel
Box Squats above parallel
Box Squats with bands
Zercher Squats
Front Squats

Deadlift Variations-

Conventional Deadlifts
Stiff Legged Deadlifts
Romanian Deadlifts
Dimel Deadlifts
Platform Deadlifts
Plate Deadlifts
Rack Pulls

Quote:

Originally Posted by 0311 Max Effort Bench: 1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%)

Bench Variations-

1, 2, 3, 4 and 5 Board press (Use only 1-3 if RAW)
Close Grip Bench Press
Incline Bench Press
CG Incline Bench Press
Decline Bench Press
CG Decline Bench Press
Pause Presses
Db Press (2 x 20, high repetition work, Hold with hands facing inboard)
Wide Grip Bench (ring finger on rings)
Floor Presses