POWERLIFTING, the best of...

[SaiBoT]

These are all tried and true weight programs from the best in the business

* Boris Sheiko 4 Week Preparatory Program
http://www.joeskopec.com/borisp.xls

* Boris Sheiko 5 Week Competition Program
http://www.joeskopec.com/borisc.xls

* Smolov Squat Cycle
http://www.joeskopec.com/smolov.html

* Calculator based on a peaking program designed by Ed Coan
http://www.joeskopec.com/coancalc.html

* Calculator based on a benching program designed by Ed Coan
http://www.joeskopec.com/edcoanbench.html

*Doctor Squat's 80 day powerlifting program
http://www.joeskopec.com/80java.html

*Doctor Squat's 10 Week Squat Program. WORKS spread-sheet.
http://www.joeskopec.com/10squat.xlr

*5x5 workout Excel spread-sheet.
http://www.joeskopec.com/5x5.xls

*5x5 workout (With Kg. increases) Excel spread-sheet.
http://www.joeskopec.com/5x5(kg).xls

*5x5 workout generator. New and improved adjustability!
http://www.joeskopec.com/five.html

*3x3 Excel Spreadsheet.
http://www.joeskopec.com/3X3.xls

*Add 50 Bench Excel Spreadsheet.
http://www.joeskopec.com/add50.xls

*High Rep Bench Program (Pounds) Excel Spreadsheet.
http://www.joeskopec.com/highbench.xls

*9 Week, Three Lift Russian Peaking Cycle. Excel Spreadsheet.
http://www.joeskopec.com/extrussianpower.xls

*6 Week Russian Squat Peaking Cycle Excel Spreadsheet.
http://www.joeskopec.com/6wkrussian.xls

Enjoy

 

[JDid23]

hey this looks cool.... do you have any recommendations on programs that would be good for beginners in here? or maybe anything you'd recommend that would help people with workouts/routines, etc? would be awesome, thanks

 

[SaiBoT]

hey this looks cool.... do you have any recommendations on programs that would be good for beginners in here? or maybe anything you'd recommend that would help people with workouts/routines, etc? would be awesome, thanks

For beginners I always recommend Rippetoes 3x5 because beginners tend to progress alot faster than just 5lbs increments a week which is the intermediate 5x5 linear version whole point. Once you graduate from 3x5 you can either try the 3x3 listed or the aforementioned intermediate 5x5 linear version.

Recommendations for beginner it's really focusing on learning the proper techniques right away, because learning proper technique later requires more time, lowering the weights and that can be kinda tough to your ego. Another recommendation that I got from a Ed Coan article it's not only the progressive overload, but not to increase the weight until being good at using the same weight (again technique).