Hey fellas,

just came back from TX after one year of college-exchange - now I'm back in weak ass Berlin, Germany.

finally i decided to quit football and concentrate on my favorite: powerlifting - there is an open competion on 18th and 19th feb - that's where i wanna start.

i started to lift 7 years ago, but i tryed to much of this bodybuilding to get heavier instead of getting stronger.
anyhow, the past 3 years it was easier find me in the gym in a dust full of chalk, instead on the grid-iron.

now i builded a good technique, but still have a week chest and tris.

my current results are:
Bodyweight: 210lbs (around 12%bodyfat)
Squats: 2x 575lbs - RAW
1x 645lbs - Belt and kneewraps
Bench: 2x 315lbs - RAW
1x 360lbs - Elbowwraps and Wristwraps
Deads: 2x 585lbs - RAW
1x 675lbs - Belt, Straps, Wraps

Still waiting for enough cash for suits and benchshirt.

Anyhow, you can see: my chest is the weakest part in this whole pictures.

I was even worse benching, before I went to TX - I was benching the 225-250 and struggled.
Now I'm blasting them for 8-10reps.

My routine is pretty simple, I kinda modified Westside Barbebell for myself:
working out every other day the big three lifts.
I always start with squats, go over to the bench and then doing some deads.

So I workout 4x in 8days.
During my 8day routine I do 1day max effort of every lift and all others are trained dynamic - with bands or
weight releasers.

Day 1: Heavy Squats + dynamic variations of Bench and DL
Day 3: Heavy Bench + dynamic variations of Squats and DL
Day 5: Heavy Deads + dynamic variations of Bench and Squats
Day 7: Heavy Bench with board + triceps workout and shoulder

On dynamic I work 10sets of 2-3 reps and on heavy I go to my one rep max and
try to top that every week with a spotter.


I'll get an old bench-shirt from a friend of mine by the end of the week, so I can get used to it.

What would you guys suggest me to do, specially about my chest and tris?
Do you have any tips on contest prep for powerlifting?

Cheers, Dre