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Great PL'ing routine.... (calling CaliJack)

Discussion in 'Strength & Conditioning' started by BCR, Jun 25, 2007.

  1. BCR

    BCR BIGASS!!!!

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    Hey guys!

    A friend recommended this powerlifting routine to me. Its called the Standard Template. I've been doing it for a few weeks now and really like it.

    Lots of variety, many record breaking chances, and its only a 4 day a week program.

    Its based on Westside Barbell principles with a speed day and max effort day for the bench, squat and DL.

    A spotter or power rack is highly recommended, as you will be trying to break personal records on a weekly basis. But it doesn't beat you up at all.

    So please give it a read. This is by far the best routine I've seen.

    http://www.elitefts.com/documents/template.htm
     
  2. California Jack

    California Jack Millennium Member

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    Good article Brad. Thanks. I'm still reading Rip's book. I'll try some of his stuff first. I think I'll eventually try something like what you've provided. I printed it of and have filed it.

    How's it doing for you stength wise?

    Jack
     

  3. BCR

    BCR BIGASS!!!!

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    I never thought that program would be good for me until I really thought about it. The variety is great and seems to prevent burnout.

    It sounds complicated until you read it a few times and realize its actually very easy to follow.

    For the 3 main lifts I honestly don't know if I've improved or not yet, I haven't tried a new PR on them in a while.

    But other assistance lifts are going up.

    For example:

    I can now close grip bench (with a full 1 second pause on the chest) within 10lbs of my touch and go max flat bench.

    And before on Romanian DL's I had about a 300lb 1RM off the floor. Now I'm doing them off a 3" box with 300lbs, and 40lbs of chain for 3-4 reps.

    I think the program reminds you to get stronger since you are trying to break your PR's all the time. If that makes any sense.

    On the big exercises Westside does a 2 week mini cycle, and then changes to a different one for another 2 week mini cycle.

    So you're always training for the DL (for example) but never actually do a straight DL, but lifts that are very similar.

    I'm going to give it a good 2 months or so and them try the 3 main lifts and see where I'm at.
     
  4. BCR

    BCR BIGASS!!!!

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    Oh yeah, another reason I love the program is that for me, I can hardly make any gains while only concentrating on the 3 lifts.

    I just get burnt out too easily.

    All sorts of cycles never make my 1RM go up either.

    Some guys can do a lot of benching, DL, and squats, but I just don't make gains that way.

    So for me atleast, the program is perfect.
     
  5. California Jack

    California Jack Millennium Member

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    COngrats man. When you max out please report back and let us know how much you've improved.
     
  6. TurboRocket

    TurboRocket

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    BCR,

    Westside is in my backyard. I've never visited but if I did, they'd probably laugh me out of the gym.

    Thanks for sharing the link. I skimmed it and looks like something I might dig into later. I just wanted to tag this thread so I can come back to it for later reading. I just cannot yo-yo until I finish my current routine, plus I have another routine in mind for the next 8-10 weeks already.
     
  7. BCR

    BCR BIGASS!!!!

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    will do.

    Last night I did my 2nd workout of close grip bench with a pause, and got another 10lbs. So now I am doing paused close grip with the same weight that is my 1RM for touch and go flat bench.

    Turbo, do keep that link. It seems to be a great program and Westside knows what they are talking about. That program is purely about strength and raising your 1RM.
     
  8. TurboRocket

    TurboRocket

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    That's impressive! :thumbsup: I know I couldn't do nearly that. I actually don't use the close-grip bench. Purely for curiosity's sake for now, I might have to try that one day just to see what a good working weight would be for me.
     
  9. BCR

    BCR BIGASS!!!!

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    I usually don't do close grip either.

    The program calls for all sorts of benching; close grip, illegal wides, 2, 3, 4, and 5 board presses etc.

    Westside almost always uses bands and chains on every set too.
     
  10. DBradD

    DBradD

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    Hey, BradCR are you planning to enter a competition any time soon? Sounds like you're really digging into this stuff.
     
  11. BCR

    BCR BIGASS!!!!

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    No, not at all.

    My buddy is really into it and does a lot of Bench only meets (holds the NH state recond in the 181 and 198 weight class). He has a ton of Westside DVD's and is always doing research and passes it along to me.

    Different types of usual cycles did absolutely nothing for my strength, so I decided to give the more indepth stuff a shot.

    He's been getting great results with it too.

    I'm just trying something different instead of the BB type routines I was doing.
     
  12. DBradD

    DBradD

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    I think BP + DL meets are a lot more fun than full PL meets. I always found myself wore out after the full ones, but I knew nothing about nutrition back then. My metcon stunk too. Now I at least have a clue about nutrition, and have ok metcon, but I'm embarrassingly weak.

    That routine sounds really cool. If only we had 3-4 bodies to experiment with!