Join 36,000+ Looksmaxxing Members!

Register a FREE account today to become a member. Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox.

  • DISCLAIMER: DO NOT ATTEMPT TREATMENT WITHOUT LICENCED MEDICAL CONSULTATION AND SUPERVISION

    This is a public discussion forum. The owners, staff, and users of this website ARE NOT engaged in rendering professional services to the individual reader. DO NOT use the content of this website as an alternative to personal examination and advice from licenced healthcare providers. DO NOT begin, delay, or discontinue treatments and/or exercises without licenced medical supervision. Learn more

powerlifting-maxxing, base program and knowledge for beginners

BigBlaise_35

looksmaxxing novice
Joined
Nov 22, 2024
Messages
1
Reputation
0
Location
Texas
Powerlifting maxxing :
Abstract:
Hello everyone, my name is blaise, I have been in the same situation as many of yall and I've found refuge in the world of powerlifting which has given me confidence over my last four years of doing powerlifting. I am posting this to share with yall my knowledge of powerlifting and maybe some of yall will dive into the world of this sport and find refuge as i did. I am a notable source. I'm writing this from my school computer so there is no way for me to upload my videos, but I am a 1350 total lifter who wishes to help others with my knowledge.
Explanation of program:
This program is designed to work for YOU, it is highly adjustable and depends a lot on the knowledge of the lifter. Many of yall might be new to the realm of powerlifting so I'm going to explain what I mean by adjustability. Days 1, 2, and 4 are the “core” days focusing on the aspects of squats, bench and deadlift. Every single lifter has weaknesses in areas of their lift, for example a slow start off the chest on bench press can signify a weak chest, but if you can't lockout a maxout attempt on bench it tells me that you have weak triceps. The same can be said for squats and deadlift; by recognizing these weaknesses you can adapt your training to maximize the efficiency in which you get stronger and aesthetic. Each week features 5 workouts all designed for weaknesses in the bottom of the lift and boost natural physique with accessory exercises after the core lift and “variation lift”. Core lifts are composed of squat bench deadlift while the variation is exactly what it sounds like a variation of either squat bench or deadlift designed to directly target the weak point of your lift. Examples of this are endless but a few examples can be paused squat, paused bench, paused deadlifts, Zercher squats, banded bench, etc. Any work after the core and variation is COMPLETELY UP TO YOU. Follow the muscle groups o have listed but have fun and figure out what WORKS FOR YOU. Everyone's body is built different I can write a program out but what works for a 5’8 male like me might not for someone who's 6’1 and has different body proportions.

W1D1: squat weak links NOTES:
3x5 squat
5x3 pause squat (low low low)
5x10 belt squat wide stance (glute ham emphasis)
3x12 hamstring curls
Superset 3x20:
  • Abductor
  • Adductor
Finisher: competition
W1D2: bench weak links
3x5 bench
5x3 pause bench (long pause, explosive out of hole)
5x5 straight bar skull crushers
4x10 oh triceps ext.
Superset 4x12:
  • Chest press
  • Chest fly
Finisher: competition
W1D3: rest
W1D4: deadlift
3x5 deadlift
5x3 paused deadlifts
Superset 5x10:
  • Leg ext.
  • Quad movement of choice
Lat pulldown 4xfailure
SEAL row 4x failure
Low cable row 3x failure NOTES:
Finisher: competition

W1D5: secondary upper
5x5 bench press (ULTRA WIDE GRIP lighter)
3x8 DB OHP
Superset 3x20:
  • Front raise
  • Side raise
4xfailure face pulls HEAVY
4xfailure heavy trapezius movement
2x failure band face pulls
Finisher: competition
W2D1: squat
3x3 squat
5x3 pause squat (heavier)
5x10 belt squat wide stance (glute ham emphasis)
3x12 hamtractor
Superset 3x20:
  • Adductor
  • Abductor
Finisher: competition
W2D2: bench
3x3 bench press
5x3 paused bench (heavier)
5x5 HEAVY skull crusher straight bar
4x10 triceps pushdown movement
Superset 3x20: NOTES:
  • Chest press
  • Assisted dips
Finsiher: competition
W2D3: rest
W2D4: deadlift
3x3 deadlift
5x3 pause deadlifts
4x10 SSB split squats
5x10 HEAVY leg extensions
Superset 4x10:
  • DB pllover
  • Lat pulldown
4x10 SEAL row
Finisher: banded face pulls failure
Finisher: competition
W2D5: secondary upper
5x5 UTRA wide grip (one finger length closer)
4x6 OHP
5x10 incline smith machine
Superset 3x30:
  • Shoulder press
  • Rear delt fly
Superset 3x20:
  • Cable row
  • Dog bone pulldown
5x5 HEAVY trap movement
4x8 face pulls
Finisher: competition NOTES:
W3D1: squat
3x1 squat
5x3 pause squat (work up to PR)
5x10 belt squat WIDE WIDE WIDE STANCE
Superset 4x12:
  • DB RDL
  • Single leg ham curls
Superset 3x20:
  • Adductor
  • Abductor
Finsiher: competition
W3D2: bench
3x1 bench press
5x3 pause bench (work to pr)
5x5 straight bar skull crusher HEAVY
4x failure straight bar overhead ext.
Superset 3x failure:
  • 3x failure weighted dips
  • 3x failure DB fly
Finisher: competition
W3D3: rest
W3D4: deadlift
3x1 deadlift
5x3 pause dead's
4x10 SSB split squats
Superset 3x10:
  • Hamtractor NOTES:
  • Leg ext.
Lat pulldown 3x failure
Single arm pulldown 3x failure
Finisher: competition
W3D5: secondary upper
5x5 ULTRA wide grip bench (2 finger lengths closer)
4x4 DB OHP
Superset 3x failure:
  • Cable flys
  • LU raises
4x failure face pulls
4x5 power shrugs
SEAL row 4x8
Finisher: competition
W4D1-5:
  • After the 3 weeks of linear periodization, it's time to take a week off and allow my CNS to fully recover. The intent of this week's workouts is to increase GPP and stimulate blood flow to all of the skeletal muscles and allow time for nuero-muscular adaptation. Along with allowing time to decide on what my weak links are and determine rotation of exercises for the next 3-week meso-cycle. also, allows internal organs to have a break, on a heavy set og squats blood pressure can reach 300/300 and way more, joints and organs need breaks to form muscular adaptation efficiently and increase longevity.
ALL DAY 6s:
  • Day 6 is meant for you to hit anything that you have not hit or wish to hit harder this includes biceps abs, etc.

POST 4 WEEK CYCLE:
Now that you have done the first four weeks it's up to you now! I hope you noticed that the program progressed core lifts from 3x5 to 3x3 to 3x3, it is designed this way so next time you re-run the program you must try and go up at least 5 pounds in weight to properly progressively overload yourself on core lifts. Same cannot be said for the supplementary variation lifts because it is affected by the law of accommodation.

Law of accommodation:
The law of accomation made simple is the idea that after 2-4 weeks your bodys central nervous system (CNS) gets used to exercise thus making you less sore and less effective. To overcome this every lift besides the core lift must be changed. Do now it's on the program holder to do research and change up the program for what works for YOU. If you notice it's hard to lockout a deadlift, start cycling a new variation to help strengthen this weakness that your body hasn't been exposed to yet. If you shake alot on bench start to implement more back work on back days. These are just a few examples of how to not become accommodated to exercise.

Conclusion:
Thank you to those who stuck around to the end, I hope you find newfound strength and aesthetics through cycling this program and even learned a thing or two. Love you all i hope you all find newfound confidence.
 

Similar threads


Back
Top