Basic powerlifting program?

Discussion in 'Powerlifting & Strongman' started by DEEZ NUTS, May 11, 2015.

  1. DEEZ NUTS

    DEEZ NUTS stay fluffy.

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    Hey boys, been training pretty hard lately and i'm starting to plateu with my big 3. Ive hit 4 plates on a squat, 5 plates on a dead (both for a single, i can now hit them for a single no dramas) and 135kg for a single on bench.


    Looking to get a basic idea about powerlifting programming and how i can run say a 6wk cycle for example to increase my maxes. Any help from you guys would be appreciated - even links to good articles i can read. Will still be doing accessory work after the big lifts on each day aswell.

    Not looking for a 5x5 or something like that, i hAve used that before to gain strength but now im looking to move up and hoping to hit 150 bench, 200 squat and 240 deadlift.

    Thanks :)
     
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  3. -BC-

    -BC- Suckle My Tatas

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    531 gets a lot of recognition in this area.

    Download the app 'Wendlerized', put in your current PB's and boom; your monthly program is written for you.
     
  4. Venkman

    Venkman Well-Known Member

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    531 is more of a general strength training program than anything. 531 for Powerlifting would be more appropriate, but still not what you're looking for I think. I'm sure there are some 6 week programs that are ran in a rush for a meet, but you won't be adding a lot to your lifts in 6 weeks unless you decide to pound some anadrol.

    There's nothing wrong with 5x5 if it's giving you results. There's a number of variations of those you could run if they worked for you in the past.

    There's a number of things you can do, but you should put more time than 6 weeks into it. Doug Hepburn's programs, Ed Coan's, 531, Cube, Westside, Sheiko, Juggernaut etc. Just depends which one you like the best and will be consistent with.
     
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  5. ali_kaup

    ali_kaup Member

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    Look into Johnny Candito's programs.
     
  6. DEEZ NUTS

    DEEZ NUTS stay fluffy.

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    Not running 5x5 anymore, this was a while ago

    6 weeks was just an example! As i said i have little knowledge about it all. But all the programs you mentioned are what i was after, gonna do some reading tonight about them :) thanks mate
     
  7. scottyaus71

    scottyaus71 Active Member

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    There's an app called strong. It has a powerlifting cousin app.
     
  8. Samuel

    Samuel Well-Known Member

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    Google 9 week Russian peaking cycle, if you want a tough but supposedly good one to increase your 1RM over a fairly short period. 5/3/1 is good for long term slow and steady progress.
     
  9. Contopaxi

    Contopaxi Well-Known Member

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  10. bigkev

    bigkev Well-Known Member AGJ Supporter

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    Train at a proper powerlifting gym or get them to write you a program.

    Pretty sure there is one called Fuzzys in sa.
     
  11. Venkman

    Venkman Well-Known Member

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    Fuzzy does online stuff too I believe. A friend of mine is on one of his programs atm.
     
  12. brasheye

    brasheye ( ͡° ͜ ʖ ͡°)

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    Proper coaching. Ie actually with someone there with you is the best

    Like [MENTION=6124]Venkman[/MENTION] telling me my dead lift would be bigger if I broke my arm and put it in a cast lol.
     

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