supplemental exercises to the big 3

[The Razorback]

Allright everybody know the big 3. But What lifts do yall recomend to go along with them and to develop the smaller muscles as well. Im tryin to put together a powerlifting routine for myself. I am thinking of having a leg day centered around the squat and throwin in stifflegs, front squats and lunges.
For back base it around the dl but throwin in wide grip pull ups, rows, hypers and some bicep and forearm work.
What do you think of that for back and legs?

But what Iam really wanting help with is benching I got a shitty shoulder so I can hardly use any weight with a bar so I use dumbells. But Im wanting to work on my benching with the bar what do you experianced power lifters think? as far as a routine should be laid out?

[~snowman~]

Im no expert on this topic yet but i have been following the same kind of training based entirely around the big three. its a four day split training. I always hit the bench, DL, or squats fresh and toss in some more trainings for my arms and shoulders. I had the same problem as yours with my shoulders but then i found with training them on the same day as my bench along with my tricep it really helped them to grow and they have started to catch up to my other body parts lately. but try to use different excercises for ur smaller body parts each week. hope it helped.

[BIG45s]

I like stiffs for legs and possibly some glute ham raises. Any form of squatting sounds good to me. I don't prefer front squats; I'd sooner adjust my width starting narrow and moving to really wide and depth on back squats.

Back: Because you are saying this is a power routine and NOT a bodybuilding routine, I would focus on hypers especially reverse hypers and good mornings.


Peace



BIG45s

[Dunk]

Allright everybody know the big 3. But What lifts do yall recomend to go along with them and to develop the smaller muscles as well. Im tryin to put together a powerlifting routine for myself. I am thinking of having a leg day centered around the squat and throwin in stifflegs, front squats and lunges.
For back base it around the dl but throwin in wide grip pull ups, rows, hypers and some bicep and forearm work.
What do you think of that for back and legs?

But what Iam really wanting help with is benching I got a shitty shoulder so I can hardly use any weight with a bar so I use dumbells. But Im wanting to work on my benching with the bar what do you experianced power lifters think? as far as a routine should be laid out?

Hey man, for your shoulders try some rotations as a warm-up this should strengthen your shoulder and help it out. Also don't be afraid to bench vary your grips up. Along those same lines the only way your shoulder will be getting stronger is if you exercise it and target it. I would use some light weight and a higher rep range, just for therapuetic reasons. To help your bench I would do movements that mimic your bench, close grips, wider, and normal.

For squats I would drop the front squats and lunges. Throw in Glute Ham Raises. I would also do some good mornings too.

For your deads Reverse hypers and hypers.

Also you may want to look into getting a single ply shirt for benching just for safety reasons, this should help with the shoulder.

Dunk

[The Razorback]

Thanks for the tips. For shoulders I do dumbell presses and I can go kinda heavy for me 85 lbs dumbbells but for shoulder presses and bench presses with a bar all the strain goes right on my shoulder joint. This only happens with the bar. With dumbells I feel it right in my chest and shoulders in a good way.

[mark]

Squat and Deadlift
Good Mornings for 3-5 reps
Heavy Ab work
1-arm DB rows for high reps
GHR
All variations of Hypers


Bench
1-4boards MM style
Rack Lockouts
Pull Ups
Rear Delts
Tri Ext

Pick 2-3 after your main movement, and train it smart