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Old 01-21-2015, 06:56 AM   #1
Drew Cloutier
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high frequency Powerlifting/upping volume

High Frequency Powerlifting:

Stats:
29
Right now BW wise I walk around 230, but in the next 5-6 months I will be dropping weight for a competition as a 93kg.

background, I come from a mostly bodybuilding background but about 2yrs ago I transitioned to Powerlifting. Westside and Cube Method are really the main thing of what i've done, with westside I found I did not progress well, and lots of nagging little injuries would occur.

With Cube Method I took my lifts from 385 squat, 250 bench, 450 deadlift to 480 squat (due to nagging piriformis issue i've only hit 450 recently), 320 bench and 590 deadlift.

I know bench press is clearly a weakness for me (repaired pec tear 2011) and I would like to seriously increase it and bring it in line with my other lifts. Goals for 2015: Squat 525, Bench 375, Deadlift 650.

I am wanting to change over to a dedicated 4-5 day training plan, Russian/eastern european/norwegian type program. squatting and benching 3+ times a week, as well as DL twice a week. In preperation for this i've been doing 3-5 sets of 3 at 75-80% pretty much 5 days a week, x1 squat variation per day, x1 push variation per day, x1 pull variation per day (DL, RDL, Cleans, etc)

The trouble I am having is actually finding a program or way to progress training in high frequency. By that I mean I am uncertain as to how to arrange/setup from week to week progression.

I am considering the Texas Method advanced Split for powerlifting, BUT last time I tried the regular Texas Method, I got bored big time AND it took forever to get done in the gym, I also stopped progress pretty abruptly, knowing what I know now after reading more I wouldn't be doing the same setup/volume.

Any help would be appreciated! I am reading as much as I can!
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Old 01-21-2015, 08:49 AM   #2
Dare Vodusek
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Re: high frequency Powerlifting/upping volume

How about LSUS method?

http://www.builtforthisathletics.com...-lsus-program-

At least we know this method is made for naturals, while god knows what are those eastern guys taking?
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Old 01-21-2015, 08:59 AM   #3
Drew Cloutier
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Re: high frequency Powerlifting/upping volume

Doesn't seem like a bad program, a couple of things though;

1) its a program designed for weightlifters, which I am not. Therefore specificity is very low, hardly any work done on the competition lifts.

2) how do we know its for naturals? I don't believe that a negative test at the olympics or whatever proves you are natty. Personally tend to believe everyone at the olympics/world level is on something.
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Old 01-21-2015, 09:21 AM   #4
Shawn M Wilson
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Re: high frequency Powerlifting/upping volume

While I'm not a powerlifter, as long as you can recover adding volume can be done.

I was working out 2x a day 5 days a week and saw great gains at age 31. I had my food intake dialed in and I made sure to get 7 hours of rest during M-F and a little extra on the weekends.

As far as a program there are tons of options out there program wise that work.

Westside and Wendlers both come to mind as both allow for adding volume and focus on the big 3 lifts.

Often what most guys will find is that they need to look for those weak links in their lifting. Accessory lifts can do wonders in helping to get max weights going back up. Sometimes the best adding of volume comes from the accessory lifts.

You could also add Joker (Wendlers newest stuff) sets into your days when you are feeling strong. The perk of basing all lifts off of 90% raw is that some days we feel amazing and we can add that volume safely and get benefit from it, and on the days we don't we skip it.
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Old 01-21-2015, 10:03 AM   #5
Drew Cloutier
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Re: high frequency Powerlifting/upping volume

This is what i've been working with as of late:
sets/reps i.e 1x5 = 1 set of 5

Monday
Front Squat Variation 4x3 @ 80%
Flat Bench Variation (Dead Bench) 4x3 @80%
High Deficit deadlift (4 inches or more) 4x3 @80%
Ab Rollout 3x AMRAP
SkullCrushers 3x8
Weighted pull ups 30 reps total

Tuesday
High Bar Back Squat 4x3 @ 75%
Push Press 4x3 @80%
Clean Variation 3x3 @80%
Pendlay Rows 3x8
Back Extensions 3x10-15

Wednesday
Flat Bench Variation (Close Grip bench) 3x3 @80%
Snatch Variation 4x3 @75%
Lunges 3x10-12 (day off from squatting) unilateral leg work
Hanging leg raises 3x10-15
DB Overhead press 3x8-10
Concentric only box jumps 20 reps

Thursday
Front Squat Variation 5x3 @75%
Klokov press 3x3 @80%
Clean Variation 4x3 @75%
Band Goodmorning 3x8-10
Leg curls 3x8-10

Friday
Front Squat Variation 4x3 @80% last set is AMRAP
Flat Bench Variation (competition bench) 4x3 @80% last set is AMRAP
Deadlift Variation (Block fat gripz DL) 3x3 @80% last set is AMRAP
Ab Rollout 3x10-15
DB Bench 2-3x12+


Initial inspiration was from the Norwegian powerlifting talk over on another site. I felt I could use more than just barbell work to supplement areas that need more musculature.

My problem though is figuring out how to progress from week to week? and if this lay/idea makes any sense.

I've purposely laid off from BS due to some piriformis issues and FS doesn't bother me as much.

Critique/suggest away!

Would love to hear Anthony Bainbridge, Chris Mason and really anyone who I can learn from on here to chime in...thanks in advance!
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Old 01-21-2015, 10:52 AM   #6
Robert Fabsik
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Re: high frequency Powerlifting/upping volume

If you want to keep it basic, Wendler offers a free "Frequency" program on his website.

It's pretty basic but gets you squatting and benching almost every other day with submax deadlift work.

I also think John Candito has a program with more frequent training on his website.
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Old 01-21-2015, 08:56 PM   #7
Drew Cloutier
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Re: high frequency Powerlifting/upping volume

I've perused it Wendler's stuff, but not really really what i'm looking for.

More interested in knowing how someone would progress something like this http://www.powerliftingtowin.com/for...php?f=14&t=295 (Link is safe for work)
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Old 01-22-2015, 08:33 AM   #8
mike vinson
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Re: high frequency Powerlifting/upping volume

i used to run long 6 month cycles. with 3 eight week cycles within that. Ex: Squat wk 1-8 was high bar. squat wk 9-15 low bar. squat 15-meet low bar and start adding wraps-belt-suit. i did the same for bench (DB-CG-Bench) and DL (stiff leg-Box-floor)...this allowed me to train at above 80% pretty much year round because i had 3 different maxes...i went 1731@198 and 1830@220 in the early 90's (pre-good gear)
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Old 01-22-2015, 11:14 AM   #9
Drew Cloutier
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Re: high frequency Powerlifting/upping volume

those are some pretty good numbers!

I have always liked using different variations of the big exercises, like Snatch grip DL, Floor press, etc...How did you vary/progress week to week in your training? Different rep ranges? up 5lbs per week? etc

Say you were to do this, how would you build in progression? I mean always doing the same % probably won't make things go up right?

3 x3 @ 75% or 80% is not that much volume, but go ahead and add 1 or 2 'work' warm up sets of 5 reps at minus 5% of that day's percentage to increase the volume on Mon and Fri. To increase work capacity you could add some ab work and back extensions as a warm for a couple of sets.

Mon:
Squats - 3 x 3 @ 80%
Bench - 3 x 3 @ 75%
Deadlift variation (e.g. Stiff leg deadlift)
Lat work 3 x 10

Tues:
Squat variation (e.g. Paused Olympic Squats)
Bench variation (e.g. Close grip bench)
Deadlift variation (e.g. Glute ham raises)
Lat work 3 x 10

Wed:
Squats - 3 x 3 @ 75%
Bench - 4 x 3 @ 80%
Deadlift variation (e.g. Deficit Deadlift)
Triceps 3 x 10

Thu:
Squat variation (e.g. Paused Olympic Squats)
Bench variation (e.g. incline press)
Deadlift variation (e.g. Block pulls)
Biceps 3 x 10

Fri:
Squats - 3 x 3 @ 80%
Bench - 3 x 3 @80%
Deadlift - 3 x 3 @ 80%
Triceps 3 x 10

Sat:
Squat variation (e.g. Paused Olympic Squats)
Bench variation (e.g. Close grip bench)
Deadlift variation (e.g. Sumo deadlift)
OH Press 3 x 10
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Old 01-23-2015, 02:14 AM   #10
Philipp Lendner
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Re: high frequency Powerlifting/upping volume

Did you ever considered Sheiko? I think that one is pretty volume orientated, though I admit I never really worked into it. I am competing in Oly Lifting, but sometimes it is nice to see what PL do.
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