We have seen what it means to train "powerlifting style". If you missed the introductory article, and you don't feel like reading it (lazy!), this is a quick summary:
- few exercises, but done well: squats, deadlifts, flat bench press
- short series, because you have to train the force
- pay attention to times recovery and power supply
- obsession & brutality
That said, let's see how to get started.
Index
A basic-basic board for powerlifting
In the simplest way possible, training three lifts means dedicate a training session to each of them. By placing three workouts per week, especially at the beginning, you have plenty of time to recover between sessions.
So, let's do this:
- Monday: take off (I know, Monday is International Bench Press Day, but ...)
- Wednesday bench
- Friday: deadlifts
When I say we train a lift, it doesn't mean that we will only do that that day (although, to be fair, there are methods that promote this type of concept), but that we will also add some accompanying exercises to our card. Here too, we can decide to follow two different philosophies:
- complementary: we do other exercises to work on the same muscles involved in the main lift
- antagonists: we work the muscles "opposite" to those of the main lift
The first philosophy represents great bodybuilder style job; the second aims to give you a complete, practically full body workout at each session.
Two quick examples, although we will see the complementary exercises in a dedicated article:
- Complementary: do you bench press? Insert dips and incline bench for the chest, French press for the triceps
- Antagonists: do you bench press? Include back exercises, such as rowing
A super classic method to train powerlifting style
If you are a beginner to the powerlifting, it's definitely for you.
It gets its name from the set and reps pattern you need to make.
For example, always taking the bench press day:
- Do a few sets of five reps of warm-up to bring yourself to the working weight, after which
- You do five sets of five with the working weight
Finished bench. If you have done all the sets, the next workout will add weight to the bar, otherwise you stay on the same weight.
Easy, right?
There are actually various ways to interpret 5 × 5. Some people include the warm-up series in the total 5 series count (resulting in a much faster workout). Others interpret the 5 series as "increasing load".
It doesn't matter: the important thing is to work on short series, with perfect technique, increasing the loads week by week.
A typical board for powerlifting in 5 × 5
-
Monday
Warm-up squats (starting with the empty bar)
5 × 5 squat with working weight
"Hypertrophy" squat: long sets (8/10 rep) with lighter load
Accessory exercises for the legs, preferably single leg: lunges, Bulgarian split squat...
Exercises for adductors: leg curl o deadlift with straight leg
-
Wednesday
Flat bench heating
5 × 5 flat bench with working weight
Incline bench (long series)
Dips, french press
Push ups to exhaustion
-
Friday
Deadlifts heating
Deadlifts 1 × 5 with workload (only one series is done because the deadlift is "tired")
Straight leg deadlifts (long sets)
Rowing machine (barbell or dumbbells)
Curl for biceps
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