What Is The Best Strength Training Program?
I have been strength training consistently over the past several years using various training programs to gain muscle and strength. When I first started out lifting, I would just lift what I could for as many reps as possible. I would do the same exercises over and over until I could no longer progress.
I had no idea what I was doing or why, I just wanted to get stronger and bigger like Ronnie Coleman or Dorian Yates…funny, I know.
The first strength training program I followed that really made sense was 5/3/1 by Wendler and this was easy and simple to understand.
I made great progress in this program for about a year. Then, I became fascinated with the Westside Barbell training videos and Mark Bell’s training on YouTube.
I was like damn these guys are lifting big weights and making it look effortless. I never seen anybody lift weights like this and I became hooked and wanted to have strength and display power like that!
There are many great lifters, new and old that have inspired me to start strength training. I thank you all for sharing your training and spreading positivity about the sport of powerlifting.
I truly enjoy lifting weights and feel that it has made me a better person all around. My mind-set used to be all screwed up with mixed up priorities. I smoked and drank every day, ate like sh!t and just didn’t care about much.
Lifting has made me more mentally and physically strong over the years, helping me to become an all-around stronger man.
Strength Training Workouts at Home
Currently, I train at my home gym and do powerlifting style workouts focusing on compound movements including variations of the squat, bench press, and deadlift.
I was doing the Sheiko program and decided to try experimenting with using the Bulgarian weightlifting training methods mixed with the Conjugate method programming.
For example, I squat and press every training day, deadlift twice a week(1 day heavy, 1 day lighter). I base the sets/ reps on Prilepin’s Chart and by feel.
NOTE: By no means am I implying that I am doing a Bulgarian or Conjugate(Westside) program! I did reference these programs for the inspiration and creation of my own programming.
TOP SET TRAINING
PHASE 1: Typically, my first workout of the day I would do a 5 rep max, second workout a 3 rep max, and finally a 1 rep max. Doing the competition powerlifts and close variations to get maximum carryover. I also do accessory work for weak points like triceps, biceps, shoulders, hamstrings, quads, neck, and abs.
PHASE 2: In this training block I am training 1-3 times daily and only doing 1 rep maxes. I squat and bench press everyday, and deadlift twice a week(1 heavy/ 1 lighter). I do accessory work for weak points like triceps, biceps, shoulders, hamstrings, quads, neck, and abs.
BASE: This is a 4 day a week training schedule. I still work up to a top set in certain lifts, but accumulate more volume through back-down sets and accessory exercises.
Strength Training Log
I will be uploading my training footage to track my progress and to use as a training aid to critique my form and technique. This will be interesting to see the amount of progress I can achieve using a high-intensity style training program.
I always felt like the volume is harder to recover from than the intensity for me, but that could be that I am not that strong yet.
This style of training is not recommended for most people because it doesn’t fit with their lifestyle, but I stay home with my kids and have very little to no physical activity other than wrestling and playing with my two boys.
I am able to eat good all day long and get a decent amount of sleep (something I still need to work on).
I would like to compete in some powerlifting competitions doing raw and also, I would like to try single-ply lifting.
This is the start of my powerlifting journey and I am looking forward to getting strong and learning more as I progress. I hope to share this with those that may be interested in bettering their life through powerlifting.
What I use in my Home Gym is:
- Rogue Fitness- SML-1 Rogue 70″ Monster Lite Squat Stand
- Flat Bench
- Adjustable Bench
- Power Bar
- Rogue MG-1 Multi Grip Bar 2.0
- Safety Squat Bar
- Duffalo Bar
- Rackable Cambered Bar
- Olympic Plates
- Dumbbell Set: 30 – 80lbs
- Kettlebells: 50 & 70lbs
- Dip Stand
- Lat Pulldown
- Leg Curl/ Ext.
- Sling Shot
- Fat Gripz
- Reverse Hyper
- Chest Supported Row Machine
My Powerlifting Gear:
- Titan Centurion Squat Suit- Single Ply
- Titan F6 Bench Shirt- Single Ply
- Velocity Deadlift Suit- Single Ply
- Titanium Wrist & Knee Wraps
- SBD Wrist Wraps
- SBD Knee Sleeves
- Titan Brahma Powerlifting Belt
- SBD Lever Belt
If you have any questions or comments feel free to leave them below. Also, check out What is Strength and Power? – Mind & Muscle – part 2
I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.-Michael Jordan
Peace & blessings,