How/Where to begin....?

Discussion in 'Powerlifting & Strongman' started by Dooze, Mar 2, 2017.

  1. Dooze

    Dooze New Member

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    Hi all,

    This is my first post so go easy (happy to accept constructive criticism in regards to posting etiquette).

    I am getting back into lifting after spending 18 months out of the gym. Specifically, I am interested in powerlifting programs. HOWEVER, since I have not picked up a weight heavier than my coffee mug for the past year or so, should I begin with some basic resistance training (whole-body higher rep stuff, mix of machines and free weights etc) or you reckon I'm safe to launch into a beginner powerlifting program? Am thinking of the Powerlifting To Win program by Izzy.

    Some background for reference....

    I'm 28, and before my 18 month layoff I had trained regularly since I was about 20 (broscience programs mostly...). Diet is in check (will ask for thoughts on this in a different thread).

    GOAL!

    Obviously, increase strength and muscularity. I don't plan on competing, I just really enjoy the structure and progressive nature of powerlifting programs.

    Anyway, that's it. Let me know your opinions or if you need further info.

    Appreciate the assistance.

    D.
     
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  3. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Welcome Dooze. there are many very knowledgeable guys on this forum thatll gladly help you. good luck
     
  4. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Greets. Good luck with getting back into it. As[MENTION=6460]hardcore[/MENTION] said, plenty of cluey fellas here that can offer some insight.
     
  5. Meatbag

    Meatbag Member

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    I've always liked sticking to the basic beginners programs when getting back in to things. Takes advantage of the quick gains from muscle memory, doesn't get too intimidating right away with a easy 3 day a week plan and gets your main lifts back up to scratch.
     
  6. Dooze

    Dooze New Member

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    I tend to agree. I guess I'm just super keen to hook into all the squats/benches/deads!
     
  7. Meatbag

    Meatbag Member

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    My go to plan whenever I've had a break is:

    3 sets of 5 for all lifts. Can go up to 5 sets if weights are still under the 2/3/4 plate standard and you are eating a lot.

    One leg, one push, one pull exercise per day.

    Monday - Squat, bench, row

    Tuesday- deads, OHP, pull ups,

    Friday - Squat, bench row.

    I only ever do deads once a week as well or I don't tend to recover. So the next week would be:

    Monday - Squats, OHP, Pull ups

    Wednesday - deads, bench, Rows

    Friday - Squats, OHP, Pull ups.
     
  8. Dooze

    Dooze New Member

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    I like it Meatbag. Given I've had 18 months away I'm hesitant to put the muscles and joints under such load that only allows me to get 5 reps. I'd prob tweak your suggestion to start with higher reps and work them down over a short period of time.
    Thanks for your input!
     

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