Newbie Help, Im So Confused

[FAUSTO]

Hello to everybody, I just got back to the gym 2 weeks ago after being out for over a year. I have being reading up on the boards and looking up some routines and im getting very confused about what to do. I really want to get into powerlifting big time and lift some heavy weight and be as big as i can, my ultimate goal is to try and weigh over 100kg and enter some competitions and try and win. I just love the idea of being able to do powerlifting. I love the big lifts. My favourite of all has to be the squat. Then the deadlift and bench come next for me. The feeling of raw power that runs through your body when you execute the lift properly feels great.

I like the program from stephan korte because it lets you focus on just the big three and that way you can really focus on proper technique. Do you guys think this would be a good program for me to try, or would squatting, benching and deadlifting 3 times a week be too much for me. Also is there any way you could put in some over head pressing for shoulders to keep them up to balance and some barbell rows.

My stats are 5"5 tall, and i weigh about 160 pounds. I dont know any of my 1 rep maxs for the big three because i have been out for so long.

Thanks guys for all ypur help.

 

[perkele]

Hello to everybody, I just got back to the gym 2 weeks ago after being out for over a year. I have being reading up on the boards and looking up some routines and im getting very confused about what to do. I really want to get into powerlifting big time and lift some heavy weight and be as big as i can, my ultimate goal is to try and weigh over 100kg and enter some competitions and try and win. I just love the idea of being able to do powerlifting. I love the big lifts. My favourite of all has to be the squat. Then the deadlift and bench come next for me. The feeling of raw power that runs through your body when you execute the lift properly feels great.

I like the program from stephan korte because it lets you focus on just the big three and that way you can really focus on proper technique. Do you guys think this would be a good program for me to try, or would squatting, benching and deadlifting 3 times a week be too much for me. Also is there any way you could put in some over head pressing for shoulders to keep them up to balance and some barbell rows.

My stats are 5"5 tall, and i weigh about 160 pounds. I dont know any of my 1 rep maxs for the big three because i have been out for so long.

Thanks guys for all ypur help.

Forget about being as big as possible. That should not be the main goal of a powerlifter.

Don't know Stehen Korte's program, but I'd recomment 2 squats, 2-3 bench and 1 deadlift a week for you.

 

[Bald Gorilla]

You may want to try MON: squats; WED: bench; FRI: deads; with a little ancillary work for each movement until you get the form down.

 

[FAUSTO]

Thanks guys for the advice, Bald gorilla can you tell me if i should increase the weight by a weekly progression or do you recommend a longer time frame so as i can concentrate on correct form and technique, im not so worried about what i can lift, im not one of those people that go in and try and lift as much as i can on any given day.

I would rather bench 100lbs perfectly than 200lbs with bad technique.

I know the main anchillary exercises that i can do for each lift, i was just wondering how many of them and what do you think would be the best ones in your mind that you think i should do for each lift. Also could you tell me the rep/set range i should work with for the all the exercises. I know these might be stupid questions but im not sure of the rep/set range. I want to have the knowledge of people more experienced than myself.

How long do you think i should stay on a program like this before i move on to something more advanced. What programs do you recommend i do after this first one.

thanks for all your help

 

[MichaelScott]

kinda sounds like you want the madcow 5x5 workout, that one does all of the exercises you mentioned

 

[perkele]

Thanks guys for the advice, Bald gorilla can you tell me if i should increase the weight by a weekly progression or do you recommend a longer time frame so as i can concentrate on correct form and technique, im not so worried about what i can lift, im not one of those people that go in and try and lift as much as i can on any given day.

I would rather bench 100lbs perfectly than 200lbs with bad technique.

I know the main anchillary exercises that i can do for each lift, i was just wondering how many of them and what do you think would be the best ones in your mind that you think i should do for each lift. Also could you tell me the rep/set range i should work with for the all the exercises. I know these might be stupid questions but im not sure of the rep/set range. I want to have the knowledge of people more experienced than myself.

How long do you think i should stay on a program like this before i move on to something more advanced. What programs do you recommend i do after this first one.

thanks for all your help

No you would not.

 

[Bald Gorilla]

Well, the weight is important, too. If you don't think your form is perfect (i.e. you don't have much time in the gym) then work with a comfortable weight until you get the form down. For progression, any increase in weight or reps counts. Ancillary moves for a beginner should be something like front squats, close grip presses or overhead presses, and stiff legged deadlifts. Just keep it simple and only do about 3 exercises per workout. I think the biggest mistake people make is doing too much, too soon, too often.

 

[FAUSTO]

Thanks guys for all your help, I have been talking to a guy at my gym who has done powerlifting and strongman comps, and he has agreed to coach me. Im really pumped to get back to what i love doing the most

 

[Bald Gorilla]

Good luck!

 

[FAUSTO]

Hey guys whats up, I went for my first training session with the guy at the gym who is willing to help me and i had a great session. I did squats and good mornings and it was great. He has agreed to stay with me for a few sessions to help me get my form down. He proposed a 5x5 workout with

MON: SQUATS and assistance moves

WED: BENCH and assistance moves

FRI: DEADLIFT and assistance moves

I have a problem because i have to schedule my workouts because i do shift work and its very hard to get to the gym at a particular time. He told me to leave my number so he can give me a call to plan out our next training session but i never got a call and i went to the gym today and i guess he was busy. I left my number again but no word, i know that he is very busy at the gym and its hard to get him at a good time. And i dont want to keep calling and asking if he is working and pissing him off. What do you guys suggest i do. Im very serious about training and i dont know what to do.

Thanks for all the help