View Full Version : powerlifting
Mr.Hardcore98
10-18-08, 8:24 pm
how should i split up my routine if im doing all three events(bench, deadlift, and squat) including speed days power days and everything
T o m m Y
10-18-08, 8:30 pm
westside of course =)
Mon-ME SQ/DL
Wed-ME BENCH
Fri-DE SQ/DL
Sun-DE BENCH
Mr.Hardcore98
10-18-08, 8:31 pm
what about the secondary muscles
shizz702
10-18-08, 8:37 pm
I'm currently doing this:
Monday (Volume)
Squat - 5x5
Bench - 5x5
Power cleans - 5x3
Accessory: Abs + lower back
Wednesday (Recovery)
Front Squat - 3x3
Standing press - 3x5
Barbell Rows - 3x5 (or pullups, 3 x 8-15)
Accessory: abs only
Friday (Intensity)
Squat - ramp to max set of 3 or 5
Bench - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: Abs + Direct arm work + lower back work
It's a great routine geared towards getting your big 3 up, you can read up on it here:
http://startingstrength.wikia.com/wiki/After_Starting_Strength#Volume.2FRecovery.2FIntens ity_aka_The_Texas_Method
Edit, I just noticed you're doing speed work too, which can be incorporated in this, if you want to do speed work you can run it like this:
Monday [High Volume/Moderate Intensity]
Squat 3X8
Bench Press/Press 3X8 (Alternating)
Assistance work
Deadlift 1x5
Wednesday [Low Volume/Low Intensity]
Front Squat 3x3
Press/Bench Press 2X5 (Alternating)
Assistance work
Back Extension/GHR 5x10
Chin ups 3x12
Friday [Speed Sets]
Squat 10x2 (1 min. rest)
Bench Press/Press 10x3 (1 min. rest) (Alternating)
Deadlift 15x1 (30 sec. rest)
T o m m Y
10-18-08, 8:40 pm
check your PM hardcore...
Jonisocool
10-18-08, 9:16 pm
Step 1.)
Read everything at westsidebarbell.com and elitefts.com
Here's a Westside Primer
http://forum.bodybuilding.com/showthread.php?t=793118&highlight=westside
Step 2.)
Do work
Mr.Hardcore98
10-19-08, 12:13 pm
alright thanks guys my bro wants to get into the powerlifting im a bodybuilder so i really did not know how to set him up
eric downey
10-20-08, 12:15 am
This is what i currently do
Monday
Squat, sled work, and other lower leg movments
Tuesday
Upper bady Me work mainly
Benching of some sort, Bi's, Light shoulder work (rear/side delts)
Thursday: Back.
Low rows and deads, shurgs, upright rows
Sat: ME Bench