Newbie Needs Help To Be Powerlifter

[FAUSTO]

Hey guys, I just want to say whats up to everyone here. This is my first time posting. I hope that everyone can help me in my quest to become a powerlifter and maybe one day i can enter some competitions.

I will give you a little info on myself. My name is FAUSTO MARINI, i live in the republic of Ireland but i am ITALIAN. I am 24 years old, i am a little over five foot five in height, and i weigh about 152 pounds.

I have done a bit of research and i have seen that a 5x5 routine is great for people that want to start powerlifting. I want yous to know that my gym is very old and i can only work with barbells and dumbells and some bench's. You all probably have machines and top of the range equipment to work with and i envy you all because i can only dream of that. I feel like my gym is like living in the stone age. I wish i could train with all of you guys and see what it is like to be around big and nice powerlifters that are willing to help a small guy like myself out.

I want to stick to the very basic and compound exercises, so as i can build up a very good foundation. I went to the gym before a couple of times and i was winging my program and not really focusing on what i should have done and not really knowing what to do.

I go to college five days a week and i work maybe 3 or 4 days also, but that all depends on my family because i work for my aunt and my uncle in a fast food takeaway and the late nights are kicking my ass, even when i have to get up the next day for college. The days that i do have off i want to try and get to the gym.

Can some help me out with a routine that i can do that will focus on the major compound exercises for the BIG 3 lifts with assistance exercises for the 3 lifts. I wanted to let you guys know how my week is like and what my gym is like so you guys would better understand and be able to help me out with a routine to suite my lifestyle.

I really want to do POWERLIFTING big time.

Thank you so much everybody for all the help

 

[Quadsweeps Sister]

Good to see you are interested and nice to meet you.

You have provided quite a bit of background and seem to understand the basic principals of training for powerlifting; the core exercises for the 3 big lifts, the assistance exercises to support them.

I would start by reading through this article: Elite FTS

I would read through as many of the articles here as you can - as they are excellent. The 9-week program above is an easy to follow program many have tried when beginning powerlifting. I including several others I know started here and repeated it once the first 9 wks were complete. Once you do this basic schedule you can add in additional exercises you have researched and work them into your training as you like. EliteFTS is a great site from great people who know their shit. Current Articles here: EliteFTS Current Articles

And then you might want to read about the principles by Louie himself here: Westside Barbell

I hope this gives you a place to start. Good luck to you.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[VermontLifter]

If your gym has barbells, dumbells, benches and a squat rack you've got all you need to be a powerlifter. No shiny new machines are needed. The 5x5 is a great program to start off with. It's only 3 days a week, so you should be able to stick to it. Do it, then do it again.

 

[FAUSTO]

Thanks guys for your replies, i will stick with the 5x5 program and see how it goes. I want to ask a question about how to lay out the program. Should i do on one of the days squats and assistance exercises, then the next day do benching and assistance exercises, finally do deadlifts and assistance exercises. Or should i mix up the assistance exercises with a different compound movement. I know this is a stupid question but i want to know what i am doing before i do it.

Thank you so much for all your help.

 

[VermontLifter]

This Elite Fitness link is a great resource for information on Bill Starr's 5x5. There's very little in the way of assistance exercises. You'll do a tricep accessory exercise on Monday and Friday and a bicep accessory on Wednesday. Everything else is major compound movements.

 

[FAUSTO]

Hey vermonlifter, thank you for the link. I read through some of the link and i have some questions for you. Would it be wise to include some calf and maybe some hamstring work in this routine? or would they be already burnt out from all the squating and the deadlifting.

I like this routine a lot because of the way it is layed out. My next question is about the squating, could i do some front squats on wednesday very light instead of doing regular squats on the three days.

On Mondays and Fridays when we have to bench, could i do flat bench press on Mondays and do incline and close grip on Fridays or was this routine designed to do flat benching on both days.

Should i do some AB work, and can i do some forearm work to strengthen up my wrists.

I know this is a few questions but i hope you can help me out. Thank you so much.

 

[VermontLifter]

madcow's definately the person to address 5x5 question to. He can be found over in the Weightraining and Weightlifting section. He knows a lot more than me. However, my recommendation would be to not do any accessory exercises for your first run through. Get used to the program and its effects on your body first. If after the first run you think you can add some more volume do it very slowly.

This program will give you a good amount of hamstring work with the deadlifting and multi-day squatting. Though at some point this might be a good accessory to add, especially to aid the deadlift. No need to do calf work for powerlifting.

I would think substituting front squats on Wednesday would work. Just remember to keep it in the lower work percentile range.

The routine was definately put together to do two flat bench days. I would add close grips as your tricep accessory. I'm on my third run of the program and have added some extra volume on Mondays. On that day I do a chest accessory (incline or dumbell presses) and a major tricep exercise (some board press).

I'd recommend ab work for sure. Up to all three days. I'd also recommend rotator cuff work on at least one day. I do it Wednesday. Grip work would be a great idea. Although, if you've never done deadlifts, these will work your grip. I do static holds as well. Some people use hand grippers. I don't do any forearm work and don't know how much they'd help gripping.

Finally, make sure you eat a lot on this program - but eat right.

Here's the modified 5x5 version I did last training cycle. I'll add an entry today about this training cycle - I just started yesterday.