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fawaz
01-21-12, 5:15 am
i am a bodybuilder but i will be competing in a powerlifting contest at genesis gym so i have a little question.
my deadlift routine for preparing for the contest has consisted of a working weight which i can only hit 5 reps (155kg) then do for 3 sets with 2-3 min break between each set. i would then increase to 160kg x 3 and then pyramid down to 140kg x 8.
should i do a similair aproach to my sqaut and bench or is there a diffrent routine to build strength that some of you have tried and got good results from it. i would aprecieate any advice on this topic.

IronWilson
01-21-12, 1:12 pm
How long do you have before this contest?

fawaz
01-21-12, 2:16 pm
How long do you have before this contest?

its next week but i would like to know more training routines for future contests aswell

naturalguy
01-21-12, 2:25 pm
How did you pick that routine?

fawaz
01-21-12, 2:35 pm
How did you pick that routine?

i learnt from a powerlifter from the gym a weight you can get for 5 reps for 3 sets then i put in the 160kg x 3 and the 140kg x 8.

BigChrisF
01-22-12, 3:22 am
I got this program from Hoss Cartwright. I've altered it a little to suit my needs, but this is what it looks like. Like any of the 5/3/1 programs out there, the simplicity is what makes them so effective.

"The training consists of 3 main training days. Day 1 is squat training, Day 2 Bench training and Day 3 Deadlift training. Day after squats doing addition easy leg work is ok, but not recommended. Day after Bench some arm and shoulder work can be done, but easy stuff. The day after Deads some back work can be done easy.

Training is split into 3 week mini cycles. In week 1 main training days are sets of 5 reps. In week 2 main training days are sets of 3 reps. Then lastly on main training days in week 3 sets of 1 rep is done.

Squats week 1

1. Work up to 3 sets of 5 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the squat
3. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
4. Abs
5. Grip and some lat pulls can be added


Bench week 1

1. Work up to 3 sets of 5 reps in the dead
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 1bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 1

1. Work up to 3 sets of 5 reps in the dead
2. Add accomadating resistance (bands or chains) to hit a max in the dead
3. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
4. Bend over rows 3 sets of 8 reps
5. Abs
6. Grip and some lat pulls can be added

Squats week 2

1. Work up to 3 sets of 3 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the squat
3. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
4. Abs
5. Grip and some lat pulls can be added


Bench week 2

1. Work up to 3 sets of 3 reps in the Bench
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 2bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 2

1. Work up to 3 sets of 3 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the dead
3. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
4. Bend over rows 3 sets of 8 reps
5. Abs
6. Grip and some lat pulls can be added

Squats week 3

1. Work up to 3 sets of 1 reps in the squat
2. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
3. Abs
4. Grip and some lat pulls can be added


Bench week 3

1. Work up to 3 sets of 1 reps in the bench
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 3bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 3

1. Work up to 3 sets of 1 reps for a max
2. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
3. Bend over rows 3 sets of 8 reps
4. Abs
5. Grip and some lat pulls can be added

Once 3 week wave is complete you then repeat it. Keeping track of what you used for in the previous weeks. This gives you a goal to beat in the next wave. I do not believe in deload weeks. "

fawaz
01-22-12, 5:47 am
I got this program from Hoss Cartwright. I've altered it a little to suit my needs, but this is what it looks like. Like any of the 5/3/1 programs out there, the simplicity is what makes them so effective.

"The training consists of 3 main training days. Day 1 is squat training, Day 2 Bench training and Day 3 Deadlift training. Day after squats doing addition easy leg work is ok, but not recommended. Day after Bench some arm and shoulder work can be done, but easy stuff. The day after Deads some back work can be done easy.

Training is split into 3 week mini cycles. In week 1 main training days are sets of 5 reps. In week 2 main training days are sets of 3 reps. Then lastly on main training days in week 3 sets of 1 rep is done.

Squats week 1

1. Work up to 3 sets of 5 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the squat
3. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
4. Abs
5. Grip and some lat pulls can be added


Bench week 1

1. Work up to 3 sets of 5 reps in the dead
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 1bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 1

1. Work up to 3 sets of 5 reps in the dead
2. Add accomadating resistance (bands or chains) to hit a max in the dead
3. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
4. Bend over rows 3 sets of 8 reps
5. Abs
6. Grip and some lat pulls can be added

Squats week 2

1. Work up to 3 sets of 3 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the squat
3. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
4. Abs
5. Grip and some lat pulls can be added


Bench week 2

1. Work up to 3 sets of 3 reps in the Bench
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 2bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 2

1. Work up to 3 sets of 3 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the dead
3. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
4. Bend over rows 3 sets of 8 reps
5. Abs
6. Grip and some lat pulls can be added

Squats week 3

1. Work up to 3 sets of 1 reps in the squat
2. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
3. Abs
4. Grip and some lat pulls can be added


Bench week 3

1. Work up to 3 sets of 1 reps in the bench
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 3bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 3

1. Work up to 3 sets of 1 reps for a max
2. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
3. Bend over rows 3 sets of 8 reps
4. Abs
5. Grip and some lat pulls can be added

Once 3 week wave is complete you then repeat it. Keeping track of what you used for in the previous weeks. This gives you a goal to beat in the next wave. I do not believe in deload weeks. "

thanks mate for taking the time to provide me with this routine . it looks similiar to what the powerlifters at the gym were doing. since im a bodybuilder i've never done 3 rep sets on the sqauts ill give it a go thankyou.

C.Coronato
01-24-12, 2:32 pm
Best of luck at the meet brother!

fawaz
01-25-12, 5:20 pm
Best of luck at the meet brother!

thanks for the support i will give it my all