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im starting a power lifting routine with all reps b/n 1-6..most of this summer ive kept reps up in the 8s n 12s one week even in the upper teens to switch it up alittle
this is the split ill be using
m- chest/abs/lacking pt
t- legs
w-cardio/abs
thurs-back/shoulders
fri-arms/abs
now i know bench heavy and squat heavy but regarding arms how do you powerlift exactly
do u just do heavy weight for for medium ranged reps? it just seems a bit odd to be doing sets of curls below 5 reps
...can someone gimme alittle advice, exercises to stick with for 3 week span for each day for this split and deffiantely some help with the hole arm rep range thing
shizz702
07-31-08, 5:13 pm
Just stick to the core compound lifts: squat, bench press, deadlift, standing press, rows, etc. If your serious about powerlifting there isn't really much of a need for curls. What routine do you plan on doing with this split?
Just stick to the core compound lifts: squat, bench press, deadlift, standing press, rows, etc. If your serious about powerlifting there isn't really much of a need for curls. What routine do you plan on doing with this split?
m- bb incline 5*5..db bench 5 5 3 1..then watever secondary movements needed heavy flyes maybe goes as high as 8 reps
t- heavy squat. lp. front squat.
th- deadlifts/powercleans/military/db presses/rows
fri-variations of curls then closegrip and extensions
shizz702
07-31-08, 5:31 pm
m- bb incline 5*5..db bench 5 5 3 1..then watever secondary movements needed heavy flyes maybe goes as high as 8 reps
t- heavy squat. lp. front squat.
th- deadlifts/powercleans/military/db presses/rows
fri-variations of curls then closegrip and extensions
Ok not bad.
Looks good actually. Only thing is I would drop the curl, etc. day and do the deadlift day friday and for for mon/wed/fri. You can add the close grip bench to monday. You don't really need much direct arm work, you arms will be getting plenty of work as it is from all the pressing and pulling.
Big Wides
07-31-08, 7:13 pm
For help and easy templates on seting up a PL splits here are some websites:
www.deepsquatter.com
www.westside-barbell.com
www.elitefts.com
Rippetoes starting strength!! Look it up! Then read every single of each of those sites right there and work on GPP!
prowrestler
08-02-08, 2:38 pm
there are no "arm days" or "chest days" in a powerlifting split/ the days are based upon certain lifts. in powerlifting its the exercises that count, not what you look like.
For help and easy templates on seting up a PL splits here are some websites:
www.deepsquatter.com
www.westside-barbell.com
www.elitefts.com
Go do what Wides said...find a template to use and follow it.
Here is a template for you:
http://www.elitefts.com/documents/9week-training-program.htm
Do that for 9 weeks.