A Simple PowerBuilding Routine
I thought I would share this routine I have come up with, which I have labelled SMC/SPM, short for 'Strength Muscle Conditioning / Strength Power Muscle'.
Feel free to give feedback on this or share how you have gotten on with it. I am very lucky that I have a power rack at home so I have been doing this for the last two months or so since the lockdown and I intend to carry this on for the forseeable.
This SMC/SPM routine has been influenced by Korte’s 3x3, Wendler’s 5/3/1 and Andy Baker’s HLM and I am not trying to take credit for their ideas which underpin this routine. I have written this for me, but if you are similar to me then this would also be good for you to try:
I want to get stronger, but I also want to look good.
I can train at least three days a week.
I am not a powerlifter or bodybuilder, but I consider barbell training to be my ‘sport’.
I like my routines to be straightforward and driven by me.
There are plethora options out there for routines that focus on powerlifting, strength or hypertrophy: Westside for Barbell, Juggernaut Method, Wendler’s 5/3/1, Andy Baker’s HLM, PHUL and PHAT are all routines that spring to mind and they all work.
So here is the routine which I will explain below.
Strength Muscle Conditioning (SMC) Phase
Strength: pushing main lift (5x5+)
Muscle: squatting assistance (4x8)
Conditioning: pulling assistance + bodyweight pushing assistance (50 reps)
Strength: pulling main lift (5x5+)
Muscle: pushing assistance (4x8)
Conditioning: squatting assistance + bodyweight pulling assistance (50 reps)
Strength: squatting main lift (5x5+)
Muscle: pulling assistance (4x8)
Conditioning: pushing assistance + bodyweight squatting assistance (50 reps)
Strength Power Muscle (SPM) Phase
Strength: pushing main lift (3x3+)
Muscle: squatting assistance (3x3 at 90%)
Conditioning: pulling assistance (5x5) + bodyweight pushing assistance
Strength: pull main lift (3x3+)
Muscle: pushing assistance (3x3 at 90%)
Conditioning: squatting assistance (5x5) + bodyweight pulling assistance
Strength: squatting main lift (3x3+)
Muscle: pulling assistance (3x3 at 90%)
Conditioning: pushing assistance (5x5) + bodyweight squatting assistance
Exercise Selection - Main Lifts.
The obvious choices here are back squat, deadlift and bench press, although I can and will change these to exercises I prefer/work best for me - just as long as there is one variation of pushing, pulling and squatting movements. My suggestions for main lifts are:
Pushing: bench press, overhead press, incline bench press, push press
Pulling: deadlift, rack pull, romanian deadlift, pendlay row
Squatting: back squat, front squat, zercher squat
Exercise Selection - Assistance Lifts.
Depending on which phase I am in, I will either use one or two assistance exercises. I find that by limiting the assistance work I am ensuring that I am focusing on exercises that work best. This work is to complement the main lift, work on weak areas and build a well-rounded physique. My suggestions for accessory exercises are:
Pushing: overhead press, close grip bench, incline bench press, landmine press, front raise, lateral raise.
Pulling: rack pull, romanian deadlift, row variation, dumbbell row, kirk shrugs/upright row, any curl variation.
Squatting: front squat, box squat, zercher squat, lunges, good morning, stiff leg deadlift.
At the end of each session I also throw in a bodyweight exercise which complements the main lift so: dips/push ups on pushing day, chin ups/inverted row on pull day, crunches/hyperextensions on squatting day.
The Strength Muscle Conditioning (SMC) phase is designed to provide volume and variety in assistance whilst also building strength in the five rep range.
Main Lift - 5x5+. 3x warm up sets | 4x working (straight) sets | 1x max reps set. Increase weight of working sets when >6 reps performed on max reps set. This builds strength and provides volume.
1x assistance lift - 4x8. 2x warm up sets | 4x working (straight sets). This provides volume in the assistance work and is a good muscle building range, some strength will be developed.
1x assistance lift - 50 reps. Pick a weight and try to perform 50 reps in as few sets as possible; when this takes 3 sets or less increase the weight. This is provides muscle building and conditioning in assistance work
I will perform this SMC phase until I have increased the weight in all the main lifts at least three times. I may not increase the weight each week, it might be every second or third week. So this means that this phase can last for some time, somewhere from three to nine weeks. I might even just stay in this phase for even longer if I do not want to move into the SPM phase just yet. But that is ok, I am doing this for the long haul, not trying to complete some '8 week challenge'. I may change the assistance lifts during this time, but I will not change the main lift until I have increased the weight at least three times.
The Strength Power Muscle (SPM) Phase is designed to build on the volume work from SMC phase and focus on strength work by repeating the main lift a second time in the week and only having one assistance exercise.
Main Lift - 3x3+. 3x warm up sets | 2x working (straight) sets | 1x max reps set. Increase weight of working set when >4 reps performed on max reps set.
1x main lift power work - 3x3 @ 90%. Sets/reps as above. Perform main left again at 90% of weight used in previous max reps set.
1x assistance lift - 5x5. 3x warm up sets | 4x working (straight) sets | 1x max reps set.
This is bloody hard work so I will limit this to four weeks of work before having a deload week. I have the option of doing this again or going back to SMC phase.
Either later the same day I lift or on off days I am doing conditioning work in the form of barbell complexes, bodyweight circuits or jump rope work. This depends on energy levels though and I am more lenient with this, particularly in the SPM phase.
I am very happy with this routine and I have seen some great progress with it. It is not easy and I have to be careful with sleep, hydration etc but I wanted to share it here to see if anyone has any comments or experience doing similar routines.
Will respond to constructive feedback in the comments.
