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ayush.lal.96
28-11-2014, 07:03 PM
Hey guys I'm 16 years old and have been powerlifting for about 5 months now. I weigh about 68ishkg.
my current lifts are:
deadlift- 140kg
Squat: 100kg
bench: 70kg
do you guys know any good free powerlifting programs? I would love to follow a routine thanks!

White_Lie
28-11-2014, 09:47 PM
What have you been doing for the last 5 months?

Look in to 5/3/1 or BBB, 5x5, Phat etc

ayush.lal.96
28-11-2014, 10:41 PM
What have you been doing for the last 5 months?

Look in to 5/3/1 or BBB, 5x5, Phat etc
I've been doing random numbers every week. Some weeks it will be 5x5, heavy doubles and triples and very rarely heavy singles

Timeah
29-11-2014, 08:30 AM
Look into reactive training systems by mike t. Not sure how well you would be at guaging effort though.

Undulating every week is a good thing to do (which is what you are doing). Is the weight getting heavier every time you do each rep group?

Also, to white_lie, what is Phat?
531 and bbb are the same thing. 531 is the program, bbb is the assisstance protocol.

Seeing that you are still in the beginner phase (and doing very well too mate!), id keep it simple and ride those newbie gains.

PTC beginners program would be my pick. Or even starting strength. I wouldnt use 531 just yet personally, not that its a bad program.
Get those lifts to 140/100/180 (squat/bench/deadlift) and then look at something like that (maybe).

There is a good thread on the forum somehwere about the PTC program.

In saying all that, remember a program written by someone else is just a guide. A template. And it seems like your own little guide is already starting to come together (assumimg you are progressing with this menthod).

StrungOut
29-11-2014, 09:17 AM
Timeah ; Phat - Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com (http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html)

mixes strength and power, easily modifiable due to it is a rough template. Heavy 3-5 reps for an upper/lower, then 3 days of higher rep stuff. I have done it, enjoyed it. Found the 5 days hard when had other things on such as basketball through out the week

White_Lie
29-11-2014, 10:03 AM
Forgot all about the PTC beginner's.... Excellent suggestion El Capitan!

ayush.lal.96
29-11-2014, 05:15 PM
Look into reactive training systems by mike t. Not sure how well you would be at guaging effort though.

Undulating every week is a good thing to do (which is what you are doing). Is the weight getting heavier every time you do each rep group?

Also, to white_lie, what is Phat?
531 and bbb are the same thing. 531 is the program, bbb is the assisstance protocol.

Seeing that you are still in the beginner phase (and doing very well too mate!), id keep it simple and ride those newbie gains.

PTC beginners program would be my pick. Or even starting strength. I wouldnt use 531 just yet personally, not that its a bad program.
Get those lifts to 140/100/180 (squat/bench/deadlift) and then look at something like that (maybe).

There is a good thread on the forum somehwere about the PTC program.

In saying all that, remember a program written by someone else is just a guide. A template. And it seems like your own little guide is already starting to come together (assumimg you are progressing with this menthod).
THANK YOU SO MUCH! Very much appreciated. By the way, where do you find the "PTC beginners program?"

White_Lie
29-11-2014, 05:22 PM
Right here bud
Beginners program (http://www.ausbb.com/showthread.php?t=9460)

Timeah
29-11-2014, 11:10 PM
Right here bud
Beginners program (http://www.ausbb.com/showthread.php?t=9460)

Rad. Onya fella!


THANK YOU SO MUCH! Very much appreciated. By the way, where do you find the "PTC beginners program?"

no problem my good man.