Powerlifting routine

[Topside]

I was just wondering if you guys had any suggestions as to a good intermediate powerlifting routine. I've been lifting for about 3.5 years, the first two years however were gym sessions a la flex and muscle and fitness, so we all know about that. The past year and a half i've done needsizes 5x5, madcows 5x5, and im about to start HST to finish up the summer. I would like to gain more strength and gain some size and thickness as well during the winter months. I have read up on things like westside, but that seemed too much for me, as well i have read up on westside for skinny basterds being that im about 160 right now. Im going to be honest and say that it is more of a cosmetic thing to get thick like a powerlifter and then come the spring and summer start to cut because i am a bodybuilder at heart. Just was wondering if you guys can shoot over any advice. thanks.

p.s. My form on squats (back, and front), bench (flat, incline, decline, close grip), and deads (conventional and sumo) is good, so i know how to perform those lifts without killing myself. I olympic lifted for about 2 months which helped a lot with the squats. Thanks again guys.

 

[TheProject]

Why do you think WSB is too much for you?

 

[Topside]

i guess i could drop some sets on the accessory stuff. I recover kinda slow.

 

[Topside]

are there any kind of 3 day a week westside templates, or a routine similar to that, that is 3 days a week?

 

[Guinness5.0]

based on your goals, why not run 5x5 again? I'd be willng to bet lots of the big dudes who PL put in some time under that program to build a good base.

 

[Topside]

Yea i definitely will eventually. Basically im starting HST tomorrow, and if that works out i'll have the 5x5, and HST as part of my arsenal, but i would also like to throw in some PL training as like a third component of my training. Thinking about doing like 3x3 which is 8 weeks, the 5x5 which is 9 weeks, then HST which is 6 weeks, take a week off here and there. So that puts me at about 25 weeks of training with 2 weeks off. Run those 3 programs 2 times each and thats a years worth of solid training with tried and true programs. Not so sure about the 3x3 but i am just look for more of a PL component to throw into the mix. Thanks.

 

[Guinness5.0]

I gotcha- you just want more bullets in your gun so-to-speak. Nothing wrong with that.

 

[Topside]

exactly, my first 2 years of training were definitely not up to par, but this past year and a half i have gotten a lot more serous, and have started to absorb a lot of knowledge on training. Basically after HST, starting in september i want to have a game plan for my next year of training. I know first hand madcow's 5x5 works, i'll see how hst goes, and then i like i said im just researching looking for more of a pl type routine for the winter months. So it will be like running the pl program in the winter, as spring approaches run the 5x5, and then around july run HST. With a few weeks off here and there it comes out to a years worth of training. I know i will be able to make great gains especially because i will have confidence in my training routines. Eating like a beast will be simple because my father owns a grocery store, lol. So what do you think of running like 3x3 to increase the big 3, then utilizing those gains in the 5x5, and then running more of a bodybuilding type routine like HST come the summer months?

 

[Guinness5.0]

So what do you think of running like 3x3 to increase the big 3, then utilizing those gains in the 5x5, and then running more of a bodybuilding type routine like HST come the summer months?

Sounds solid. The strength gain from the 3x3 is supposed to carry over well into the higher rep ranges. A lot of the gains in the 3x3 range will come from increased nueral efficiency- the control your CNS has over your muscles/motor units.

 

[Topside]

I may also run westside but doing it 3 days a week as my pl program as well. We'll see. Thanks for your help.

 

[Phreezer_Machine]

Try 5X5 ...

 

[Topside]

I think i may actually give the 9 week basic training program a shot after 4 more weeks of HST.