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Post by misslifty on Feb 13, 2014 18:39:00 GMT 10
Hi all, I know I should search, but I can be easily overwhelmed with info I am looking at starting a programme and just concentrate on the 3 Lifts and not do the bodybuilding, Fat loss routine. I have the basics ie: 1 heavy and 1 lite day per week for the 3 lifts, but I am not sure of the reps, sets, %1RM etc. any help would be appreciated. Thanks.
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gp
MSIC
Posts: 1,189
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Post by gp on Feb 14, 2014 13:27:29 GMT 10
How many days and hours a week do you train?
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Programme
Feb 14, 2014 13:32:30 GMT 10
via mobile
Post by misslifty on Feb 14, 2014 13:32:30 GMT 10
6 days 3 hours depends on if I do carries, tyre flips etc, etc
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gp
MSIC
Posts: 1,189
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Post by gp on Feb 14, 2014 16:09:44 GMT 10
With that much time for training, your options are pretty much limitless. It also means that your conditioning is likely to be pretty good so you will be able to handle something challenging. I will leave it to others more experienced to make recommendations, but I would be cautious about too many too changes to programming if you are making consistent progress with what you are doing now, which appears to be the case. That is, if it ain't broke, don't fix it. Also, most good powerlifting programs are periodised in some way. That is, they are designed to have you peak at a particular time for a particular competition. If you wanted to make your comp debut, pick a date (see here: powerliftingaustralia.com/Calendar2014.htm - Newcastle, 28 June?), then your program can work back from there. 8-12 weeks is usually a good amount of time to prepare for a comp. Sheiko programs are popular on this forum. If you are happy to just cruise for a while, making week by week progress, you can try a variation of 5/3/1 (see here for a template: unitedstrength.boards.net/thread/165/5-3-1-variation) or RTS (see here: unitedstrength.boards.net/thread/243/rts-week-generalised-intermediate-template). These are both 4 day programs. You could do GPP on your other 2 days if you are restless.
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Post by misslifty on Feb 14, 2014 16:47:59 GMT 10
Thanks for the detailed reply.
28 June 2014 sounds OK.
Anyone care to throw up a programme to peak at that date with maybe a test un 3 weeks before to see where I am at and if i continue?
The gains i am making ATM are very slow as I do everything, Bodybuilding, Cardio, Strongman stuff, you name i do it in a week. I feel if I concentrate for 3 months it will determine if I continue down the powerlifting path.
Thanks.
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