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blooey · 03-23-2009, 04:19 PM

The following is my plan for the foreseeable future. I would appreciate any comments or suggestions people may have.

Current Status:
I've been measuring my progress through the strength standards listed at http://www.exrx.net/Testing/WeightLi...Standards.html. My current maximums are:

Bench Press: 265 lbs
PL Squat: 365 lbs
Deadlift: ~475 lbs

Oly Squat: ~325 lbs
Military Press: 180 lbs
Clean: 120 kg (264 lbs)

I've been stuck at these weights for a little while now due to work/injuries/laziness/miscell aneous other excuses, but no more! I'd like to actually get somewhere with my lifts.

Goals:
I gotten to know a couple pretty experienced powerlifters, so my goals have shifted accordingly (why not take advantage of their expertise while I have access to it?). Also, based on my numbers, most of my lifts are pretty proportional, and I believe I simply need to get stronger to increase any of the "other" lifts (overhead press, clean, oly squat, etc.). Of course, powerlifting is a lot about technique, but I'm sure that going from a 475lb deadlift to a 585lb deadlift has to lead to some increase in strength.

So, that being said, here are my goals:

Set 1 (sometime soon...say summer)
Bench: 315 lbs
PL Squat: 405 lbs
Deadlift: 495 lbs

Set 2 (within a year or two)
Reach the "Elite" mark for the 181lb weight class (I'm currently 175) from the EXRX performance standards. These are:
Bench: 343 lbs
PL Squat: 479 lbs
Deadlift: 548 lbs
Military Press: 216 lbs
Clean: 310 lbs (roughly 140 kgs + collars)

Set 3 (set 2 + a few months)
Total Elite by RAW powerlifting standards (1396lb total), so the above + 26 lbs to any combniation of the Bench, PL Squat, and Deadlift.

Plan:
I'll be following a program that's a mishmash of WS4SB (Westside for Skinny Bastards) and Wendler's 5/3/1 program. I've never done a program with periodization before, so figure the 5/3/1 program, with its short cycles, will suit my impatience.

Notation is Sets x Reps @ Weight (as a % of max or flat weight). For the big lifts, I will be increasing the weights following the 5/3/1 program. For the other lifts, whenever I reach full sets x reps, I will try to increase the weight slightly

Light Upper
Speed Bench: 5x2@50%
Close Grip Bench: 3x8
Weighted Pullup: 4x8
Military Press: 3x8
Some elbow flexor work
An ab circuit

Light Lower
WS4SB has this day listed as an off day or technique day. Since I don't play a sport, I'll use this as an Olympic Lifting day.
(Power) Snatch: 5x1
(Power) Clean: 5x1
Jerk: 5x1
Speed Squat: 8x2@50%
Front Squat: 2x8
Oly Squat: 2x8

Heavy Upper
Bench Press: 5@85%, 3@90%, 1@95%, 6@70% for weeks 1, 2, 3, and 4.
Flat Dumbbell Bench Press: 3x8
Cable Row: 4x12
Face Pull: 2x15
Rear Delt Fly: 2x10

Heavy Lower
PL Squat: 5@85%, 3@90%, 1@95%, 6@70% for weeks 1, 2, 3, and 4.
Deadlift: 5@85%, 3@90%, 1@95%, 6@70% for weeks 1, 2, 3, and 4.
1-Legged Squat: 3x8
Ab Wheel: At least 15 reps using whatever set/rep scheme I need (currently 4x4).

My current schedule is as follows:
Sunday: Heavy Lower
Monday: Off
Tuesday: Light Upper
Wednesday: Off
Thursday: Light Lower
Friday: Off
Saturday: Heavy Upper

Last week was my off week (I've been training heavy, injuries permitting, since the start of January), but am looking forward to getting back into it. My first day is tomorrow.

03-23-2009, 04:19 PM	#1 (permalink)
blooey Senior Member Join Date: Dec 2008 Location: Boston, MA Posts: 145	A quest for...something decent The following is my plan for the foreseeable future. I would appreciate any comments or suggestions people may have. Current Status: I've been measuring my progress through the strength standards listed at http://www.exrx.net/Testing/WeightLi...Standards.html. My current maximums are: Bench Press: 265 lbs PL Squat: 365 lbs Deadlift: ~475 lbs Oly Squat: ~325 lbs Military Press: 180 lbs Clean: 120 kg (264 lbs) I've been stuck at these weights for a little while now due to work/injuries/laziness/miscell aneous other excuses, but no more! I'd like to actually get somewhere with my lifts. Goals: I gotten to know a couple pretty experienced powerlifters, so my goals have shifted accordingly (why not take advantage of their expertise while I have access to it?). Also, based on my numbers, most of my lifts are pretty proportional, and I believe I simply need to get stronger to increase any of the "other" lifts (overhead press, clean, oly squat, etc.). Of course, powerlifting is a lot about technique, but I'm sure that going from a 475lb deadlift to a 585lb deadlift has to lead to some increase in strength. So, that being said, here are my goals: Set 1 (sometime soon...say summer) Bench: 315 lbs PL Squat: 405 lbs Deadlift: 495 lbs Set 2 (within a year or two) Reach the "Elite" mark for the 181lb weight class (I'm currently 175) from the EXRX performance standards. These are: Bench: 343 lbs PL Squat: 479 lbs Deadlift: 548 lbs Military Press: 216 lbs Clean: 310 lbs (roughly 140 kgs + collars) Set 3 (set 2 + a few months) Total Elite by RAW powerlifting standards (1396lb total), so the above + 26 lbs to any combniation of the Bench, PL Squat, and Deadlift. Plan: I'll be following a program that's a mishmash of WS4SB (Westside for Skinny Bastards) and Wendler's 5/3/1 program. I've never done a program with periodization before, so figure the 5/3/1 program, with its short cycles, will suit my impatience. Notation is Sets x Reps @ Weight (as a % of max or flat weight). For the big lifts, I will be increasing the weights following the 5/3/1 program. For the other lifts, whenever I reach full sets x reps, I will try to increase the weight slightly Light Upper Speed Bench: 5x2@50% Close Grip Bench: 3x8 Weighted Pullup: 4x8 Military Press: 3x8 Some elbow flexor work An ab circuit Light Lower WS4SB has this day listed as an off day or technique day. Since I don't play a sport, I'll use this as an Olympic Lifting day. (Power) Snatch: 5x1 (Power) Clean: 5x1 Jerk: 5x1 Speed Squat: 8x2@50% Front Squat: 2x8 Oly Squat: 2x8 Heavy Upper Bench Press: 5@85%, 3@90%, 1@95%, 6@70% for weeks 1, 2, 3, and 4. Flat Dumbbell Bench Press: 3x8 Cable Row: 4x12 Face Pull: 2x15 Rear Delt Fly: 2x10 Heavy Lower PL Squat: 5@85%, 3@90%, 1@95%, 6@70% for weeks 1, 2, 3, and 4. Deadlift: 5@85%, 3@90%, 1@95%, 6@70% for weeks 1, 2, 3, and 4. 1-Legged Squat: 3x8 Ab Wheel: At least 15 reps using whatever set/rep scheme I need (currently 4x4). My current schedule is as follows: Sunday: Heavy Lower Monday: Off Tuesday: Light Upper Wednesday: Off Thursday: Light Lower Friday: Off Saturday: Heavy Upper Last week was my off week (I've been training heavy, injuries permitting, since the start of January), but am looking forward to getting back into it. My first day is tomorrow.