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  • Ex Strongman now Powerlifting

    Did a couple of searches but didn't come up with too much...maybe I was using the wrong key words or something.

    I am an ex strongman competitor now moving into raw powerlifting (IPF Classic). I have used DC training a while back, and I really liked it. My question is, would I be better off doing something like 5/3/1 or would going back to DC style training benefit me just as much? I know we talk about guys like Justin Harris etc and PowerBuilding...I like the idea of being able to train each bodypart/movement more often than once a week like in 5/3/1...especially pressing movements.

    Thoughts on this from anyone?

    I'm 33, 5'11" and compete in the 105kg class.

  • #2
    I would follow a west side methods or metal militia. DC is for size strength mostly.....not for powerlifting IMO
    Just Paying My Dues
    RIP Iron Addict
    Max squat 570
    max box squat 525
    Max dead 585
    max floor press 380

    All these above numbers will be crushed. I promise

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    • #3
      I understand your opinion. I am looking at staying 3 days a week in the gym - 4 days a week just doesn't work for my schedule...hence looking at DC and being able to train twice every 8-9 days rather than 14 days in a typical 3 day split.

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      • #4
        Doing westside like DC style:

        Week 1:
        M: LB (speed / RE)
        W: UB (ME)
        F: LB (ME)
        Week 2:
        M: UB (speed / RE)
        W: LB (speed / RE)
        F: UB (ME)

        This would ensure you work every group for 3 times in 2 weeks just like with DC, but now you're focussing on gaining strenght.
        Weakness of attitude becomes weakness of character" A. Einstein

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        • #5
          Forever ago I wrote up some things about using rest pause work.

          I recommend using a three-day-a-week rotation using four training sessions.
          Monday
          Workout A
          Wednesday
          Workout B
          Friday
          Workout C
          Monday
          Workout D
          And so on....

          Rest pause your work set that you might use for like 531 etc. You can do the same with assistance work but I would vary it as I was not able to recovery getting closer to my meet.
          International Elite Raw Powerlifter
          Blood - Sweat - Chalk

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