Looking to start up a powerlifting routine

[wedge]

I am looking to start up a powerlifting routine and would like to compete in early '10, if possible. Right now, my big three are bench-285, squat-425 and deadlift-420.
I am looking for a little guidance as far as rep/set. I am also thinking of following 5-3-1 or perhaps something like this:
I'm looking at something like this for a routine.
Day One-Monday: Squat, Calves, Abs, Cardio
Day Two-Tuesday: Bench, Upper Back, Rotator Cuff, Cardio.
Day Three-Thursday: Deadlift, Calves, Abs, Cardio.
Day Four-Friday: Bench Assistance, Upper Back, Arms, Rotator Cuff
I was thinking of doing one week heavy and the next speed.
Any suggestions/thoughts?

[CuttDeez]

I am looking to start up a powerlifting routine and would like to compete in early '10, if possible. Right now, my big three are bench-285, squat-425 and deadlift-420.
I am looking for a little guidance as far as rep/set. I am also thinking of following 5-3-1 or perhaps something like this:
I'm looking at something like this for a routine.
Day One-Monday: Squat, Calves, Abs, Cardio
Day Two-Tuesday: Bench, Upper Back, Rotator Cuff, Cardio.
Day Three-Thursday: Deadlift, Calves, Abs, Cardio.
Day Four-Friday: Bench Assistance, Upper Back, Arms, Rotator Cuff
I was thinking of doing one week heavy and the next speed.
Any suggestions/thoughts?

DUDE GO WESTSIDE!!!!!!!!! the westside barbell way. Check out my journey its all westside I have been gettin real strong off of it!!! I think you would love it

[Mizzarler]

I just started as well and my split looks like this

Deads/back work
Speed bench/military presses/tris
OFF
OFF
Squats/leg work
Bench
OFF

I asked the same question a while back it's a couple threads down and I found some great advice.

[CuttDeez]

My Westside split is:

Mon: Max Effort Lower body
Tues: Max Effort Upper Body
Wen: Off or auxiliary lifts
Thursday: Dynamic Effort Lower Body
Friday: Dynamic Effort Upper Body
Weekend: Cardio/Stretching, etc.

Some Lifts:
ME Low- Dead lift 3rm, snatch grip deads 1RM, Box Squat 2RM
ME Upper- Narrow Grip incline 1 RM, 2 Board 1RM, Narrow with Chains to 1RM
DE Lower- 8 X 2 Squats with Chains, Speed Deads Front Squats
DE Upper - Dynamic Speed bench with three grips, Foam Press, Floor Press

[Big Wides]

I am looking to start up a powerlifting routine and would like to compete in early '10, if possible. Right now, my big three are bench-285, squat-425 and deadlift-420.
I am looking for a little guidance as far as rep/set. I am also thinking of following 5-3-1 or perhaps something like this:
I'm looking at something like this for a routine.
Day One-Monday: Squat, Calves, Abs, Cardio
Day Two-Tuesday: Bench, Upper Back, Rotator Cuff, Cardio.
Day Three-Thursday: Deadlift, Calves, Abs, Cardio.
Day Four-Friday: Bench Assistance, Upper Back, Arms, Rotator Cuff
I was thinking of doing one week heavy and the next speed.
Any suggestions/thoughts?

I would take a look at these sites and do some research out there....there is a ton of info. Pick a routine and stay with it for a while and guage your progress:

www.westside-barbell.com
www.elitefts.com
www.deepsquatter.com

And Defranco has a site but I can't remember it

[CuttDeez]

I would take a look at these sites and do some research out there....there is a ton of info. Pick a routine and stay with it for a while and guage your progress:

www.westside-barbell.com
www.elitefts.com
www.deepsquatter.com

And Defranco has a site but I can't remember it

Good shit here.
Defranco is:
http://www.defrancostraining.com/index.php

he is pretty sweet

[wedge]

Thanks everyone for the replies. You guys are right, there is a ton of info out there, which is why I am a bit swamped with what to pick out.
CuttDeez, what does your rep/set scheme look like?

[CuttDeez]

Here is a typical week for me:

Monday: ME Lower
Sled Drags - 5 plates 5 15 yard trips
Reverse Band box squat to a 1RM
RDL 4 X 6
Front Squat 3 X 8
Hypers 2 X 20

Tuesday ME Upper:
4 Board press to 1RM
Skull crushers 3 X 15
Pull Ups sets of 8 adding weight each set (ends up being like 5 sets)
Blast strap pull 3 X 10
Hammer curls 5 X 6 heavy
YTWLs 1 X 12
Reverse Hypers 3 X 20

Wen:
Prowler 6 trips of 40 yards add weight
Tire flips 3 X 40 yards

Thursday DE Lower:
10 X 2 squats with 90 lbs of chain 1 min rests
1RM speed Deads
GH raises 3 X 15
Hypers 2 X 12 (weighted)
Pull ups 3 X 8

Friday DE Upper:
Dynamic Bench 3 grip (wide narrow nuetral) with 90lbs of chain 8 X 3
Foam Press 3 X 3
Side Raises 3 X 10
Face Pulls 3 X 12
Lat Pull 3 X 8


I hope this helps

[wedge]

Thanks Cutt, but I'm running in a more commercial gym that does not have chains, tires, etc. Though I have used each during strength contests, so I am aware of them.

Here is what I'm thinking for a routine. On ME days I plan on utilizing a lot of 1 reps near the end sort of like, two-three warmup sets, then 5-3-2-1-1-1, etc. until I feel good. On DE days, I'm thinking four sets of 6-15 reps.

Here's the routine:
M-ME Upper
T-DE Lower (lower will include squat and deads)
Th-DE Upper
F-ME Lower

[CuttDeez]

Thanks Cutt, but I'm running in a more commercial gym that does not have chains, tires, etc. Though I have used each during strength contests, so I am aware of them.

Here is what I'm thinking for a routine. On ME days I plan on utilizing a lot of 1 reps near the end sort of like, two-three warmup sets, then 5-3-2-1-1-1, etc. until I feel good. On DE days, I'm thinking four sets of 6-15 reps.

Here's the routine:
M-ME Upper
T-DE Lower (lower will include squat and deads)
Th-DE Upper
F-ME Lower

Sounds like a pretty good plan. It hurts not having all the equipment, but you will make do. Keep me posted let me know how it is treating you!

[wedge]

Sounds like a pretty good plan. It hurts not having all the equipment, but you will make do. Keep me posted let me know how it is treating you!

Will do bro. Check out my journey when you get a chance. Give me some guidance/kick in the ass if needed.
Thanks again for the help everyone.