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    Registered User Gdub17's Avatar
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    Question Powerlifting noob

    My 14 year old son just started powerlifting this summer at his high school. I am interested in joining him because the iron game was a big part of my life from age 23-29. I trained as a natural recreational bodybuilder just for fun. My best lifts were 365 x 5 for squats,
    405 x1 for deadlifts and 275 x 11 on bench. I’ve never powerlifted before but enjoy the big three lifts. Just looking for good advice as to how I should start because my son wants to train with me. I’m currently 5’9” at 176 lbs fwiw. Thanks for any good feedback💪
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    Registered User Gdub17's Avatar
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    Originally Posted by Gdub17 View Post
    My 14 year old son just started powerlifting this summer at his high school. I am interested in joining him because the iron game was a big part of my life from age 23-29. I trained as a natural recreational bodybuilder just for fun. My best lifts were 365 x 5 for squats,
    405 x1 for deadlifts and 275 x 11 on bench. I’ve never powerlifted before but enjoy the big three lifts. Just looking for good advice as to how I should start because my son wants to train with me. I’m currently 5’9” at 176 lbs fwiw. Thanks for any good feedback💪
    Nobody?
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    Registered User Gdub17's Avatar
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    Originally Posted by Gdub17 View Post
    Nobody?
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    Registered User Gdub17's Avatar
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    Question

    Originally Posted by Gdub17 View Post
    Nothing?
    Please feed the noob. Just looking for solid advice on where I should start. Thanks for sharing your wisdom💪
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    Registered User Gdub17's Avatar
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    Originally Posted by Gdub17 View Post
    Please feed the noob. Just looking for solid advice on where I should start. Thanks for sharing your wisdom💪
    Nobody posts here I guess or I put the thread in the wrong forum🤔
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  6. #6
    Registered User nmballa's Avatar
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    Originally Posted by Gdub17 View Post
    Please feed the noob. Just looking for solid advice on where I should start. Thanks for sharing your wisdom💪
    I would look in to madcow 5x5. Depending on comfortable you are with your form start with the beginner. If you feel your comfortable then look at the intermediate.

    Also, I would suggest to YouTube a couple of Mark Riptoe's videos where he covers the three lifts. Watched them through multiple times and dialed in my form years back and made some pretty big advances.

    Just rewatched them as I just started back up. I'm currently running the intermediate 5x5 but am deadlifting three times per week and swapped out bench for incline dumbells due to scar tissue in my shoulders and pecs. Can't flat bench any longer. But in the last month of being back my lifts have gone up rapidly. Though I lost the muscle the memory still seems to be there.
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    Registered User Gdub17's Avatar
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    Originally Posted by nmballa View Post
    I would look in to madcow 5x5. Depending on comfortable you are with your form start with the beginner. If you feel your comfortable then look at the intermediate.

    Also, I would suggest to YouTube a couple of Mark Riptoe's videos where he covers the three lifts. Watched them through multiple times and dialed in my form years back and made some pretty big advances.

    Just rewatched them as I just started back up. I'm currently running the intermediate 5x5 but am deadlifting three times per week and swapped out bench for incline dumbells due to scar tissue in my shoulders and pecs. Can't flat bench any longer. But in the last month of being back my lifts have gone up rapidly. Though I lost the muscle the memory still seems to be there.
    Thanks. I’ll definitely watch the YouTube videos and go from there. Thanks brother
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  8. #8
    Old Man Lifting PhDPepper1111's Avatar
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    Sorry buddy.
    If you scroll down you can see that: you are correct this forum is infrequently posted in, and that by far the most common post is just like yours ("I'm a noob plz help").

    5x5 (starting strength etc) is a great place to start.
    If you can, get a coach or at least an experienced lifting partner. There are many sites that have programs and many youtubers that talk about it. Do some research.
    Here we won't do your programming for you but we will encourage you as you make progress and stick to it!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  9. #9
    Registered User golli1982's Avatar
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    My son is 14yr old also. I have him doing lots of 5’s, 3’s, 2’s, & 1’s. I got him on a 3 day split
    Mon- Squats
    Wed- Bench
    Fri- Deadlifts

    And after the main lifts he does different assistance work afterwards to build them and work on his weaknesses
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  10. #10
    Registered User Immichaelski's Avatar
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    Cool

    I don’t exactly powerlifting but I always work around those 3 lifts. I do mainly light weight for reps on the machines or dumbbells and heavy on powerlifts. My lifts have dropped but I did mess my elbow up not long ago. Most people probably wouldn’t be working but I was insisting on keeping my strength. I try to stay in the 1000 club at least
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  11. #11
    Old Man Lifting PhDPepper1111's Avatar
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    pyramids aren't a great way to go... if you DO pyramid, do them in reverse (heavier singles first and work 'down' to higher reps).
    5x5 variants are quite good for beginners because you get both hypertrophy and strength, plus enough reps to start training some technique.
    I do the big three every week (old guy here), I do 1 light/1 heavy bench day, then one heavy/intense squat and deadlift day per week.

    Make sure to balance specificity (train the lifts you want to improve) with variety/accessories (body adapts and stops growing, change it up to force adaptation). Over a cycle as you stick with it you'll want to vary both reps and intensity/weight over the course of a ~8 week cycle.

    Good luck bro!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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