Powerlifting with the 3-to-5 Method

 

Variations on the 3-to-5 Method for Powerlifters

     The 3-to-5 method of training is one of the most effective, and simplest, programs in all of strength training.  Almost all casual lifters that I meet or talk to—even if it’s just email correspondence—would be better if they changed from what they are currently doing to the 3-to-5 method.  Why?  Because it’s so easy to figure out, and then apply it, that it prevents the lifter from doing whatever other (typical) B.S. he or she is likely to do at the gym.

     If you are unfamiliar with it, then here are the basics:

• Train 3 to 5 days each week.

• Utilize 3 to 5 exercises at each workout.

• Utilize 3 to 5 sets on each exercise.

• Keep your reps between 3 to 5 on each exercise.

• Lastly, rest between 3 to 5 minutes between each set.

     Of course, you want to pick large, compound movements.  Additionally, you should make sure that each workout is as much a “full-body” session as possible.  To give you an idea of what an average training week might look like, here is an example week of training for the average gym-goer who wants a combination of strength and muscle mass:

Monday

• Squats: 5 sets of 3 reps

• Power Cleans: 3 sets of 3 reps

• Flat Bench Presses: 4 sets of 5 reps

• Wide-Grip Chins: 3 sets of 5 reps

Tuesday

• Deadlifts: 3 sets of 3 reps

• One-Arm Dumbbell Overhead Presses: 3 sets of 5 reps (each arm)

• Barbell Curls: 5 sets of 5 reps

Wednesday: OFF

Thursday:

• Bottom-Position Squats: 5 sets of 5 reps

• Incline Dumbbell Bench Presses: 3 sets of 5 reps

• Power Snatches: 5 sets of 3 reps

• Behind-the-Neck Presses: 3 sets of 5 reps

• Weighted Dips: 3 sets of 5 reps

Friday: OFF

Saturday:

• Power Cleans: 5 sets of 3 reps

• Front Squats: 4 sets of 4 reps

• Barbell Overhead Presses: 3 sets of 5 reps

• Bent-Over Rows: 3 sets of 5 reps

Sunday: OFF

     In addition, you can also add some abdominal work and a loaded carry “finisher” for good measure.  In fact, I think both of those are indispensable for almost any strength and power routine—or any program for athletes of any kind—so don’t neglect them.

     Even if the above program is followed as written, there can be variation to how you perform your sets and reps.  Some lifters, especially the more advanced, will want to perform all sets/reps listed as “straight” sets.  Others may want to perform all sets/reps listed as progressively heavier sets.  Even the progressively heavier approach shouldn’t be dismissed for “advanced” strength athletes.  I’ve known several incredibly strong lifters who needed decidedly less work at each session, and not more.  Just how “heavy” your workload is at each session will depend as much on your genetics as it will your training.  It’s something that you will have to discover for yourself along the way.

     No matter whether you are a lifter who thrives on more or less workload, here are some variations to the 3-to-5 method that can be utilized for powerlifting.  (If there’s interest, then I will also outline some additional variations for bodybuilders, Olympic lifters, and/or fighters in future posts.)  Keep in mind that the following programs are example programs, and are not meant to be set in stone.  They are simply meant to give you a good idea of what these programs should look like.

The Powerlifting Variations

     The 3-to-5 method has long been used by powerlifters.  Keep in mind that even within powerlifting, however, there would be some variation in how a powerlifter uses this methodology.  Some may prefer to work on little other than the 3 powerlifts, while others will also want to use variations of the powerlifts.  The example programs here use more of the latter approach. 

Monday

• Squats: 5 sets of 3 reps

• Bench Presses: 5 sets of 3 reps

• Deadlifts: 3 sets of 3 reps

Tuesday: OFF

Wednesday

• Squats: 3 sets of 3 reps

• Barbell Overhead Presses: 5 sets of 3 reps

• Power Cleans: 3 sets of 3 reps

Thursday: OFF

Friday:

• Squats: 5 sets of 5 reps

• Bench Presses: 5 sets of 5 reps

• Sumo Deficit Deadlifts: 3 sets of 3 reps

• Weighted Dips: 3 sets of 5 reps

• Weighted Chins: 3 sets of 5 reps

Saturday: OFF

Sunday: OFF

     For powerlifting, it might be good to start with just a 3-days-per-week variation such as this.  Eventually, you could move more to the 5-day limit, especially if you start splitting up the training for your lifts.  Here’s a 2nd example for more advanced powerlifters:

Monday

• Squats: 5 sets of 3 reps

• Bottom-Position Squats: 3 sets of 3 reps

• Bench Presses: 5 sets of 3 reps

• Weighted Chins: 3 sets of 3 reps

Tuesday

• Deadlifts: 5 sets of 3 reps

• Power Cleans: 3 sets of 3 reps

• Barbell Overhead Presses: 3 sets of 5 reps

Wednesday: OFF

Thursday

• Squats: 3 sets of 5 reps

• Bench Presses: 5 sets of 5 reps

• Board Presses: 3 sets of 5 reps

Friday: OFF

Saturday

• Rack Pulls: 5 sets of 3 reps

• Sumo Deficit Deadlifts: 5 sets of 3 reps

• Weighted Dips: 3 sets of 3 reps

Sunday: OFF

     If a lifter becomes even more advanced, then you can add another day of training, so that you are lifting 5 days each and every week, but you could divide the sessions so that one week has you training the squat and bench press 3x and the deadlift only 2x, followed by a week of 3x weekly deadlift training and 2x weekly squat and bench training.  I won’t outline what the details of each day would look like, but it would fit into the following template:

Week One

• Monday: squat and bench emphasis

• Tuesday: deadlift emphasis

• Wednesday: squat and bench emphasis

• Thursday: OFF

• Friday: deadlift emphasis

• Saturday: squat and bench emphasis

• Sunday: OFF

Week Two

• Monday: deadlift emphasis

• Tuesday: squat and bench emphasis

• Wednesday: deadlift emphasis

• Thursday: OFF

• Friday: squat and bench emphasis

• Saturday: deadlift emphasis

• Sunday: OFF

     Of course, on Week Three you would repeat the Week One schedule, and so on and so forth.

     Even though powerlifting might be your chosen strength sport, you should still follow my recommendation for the “general” lifter by incorporating some abdominal work and some loaded carries at the end of each session.  In addition, make sure that you’re getting adequate protein and rest.  When you are training hard for powerlifting, rest and nutrition are both important, but rest is probably the most important of the two.  To be honest, I’ve known some really good powerlifters who “got by” on poor nutrition, but I never knew any who got by on very little rest and recovery.

     If there are any questions or comments, please feel free to leave them below in the “comments” section or email me for more personal correspondence.  Until next time, good luck and good lifting!