Strongman/Powerlifting routines

**mlc308** · 05-11-2011, 11:53 PM

Hello,
I have been lifting for 14 years now, competing in strongman and power-lifting competitions for 5, and my focus has always been more about strength as opposed to aesthetics. That being said, I was wondering if there were any other power-lifters here and what their specific training routine is. I will post the specifics later, but my general routine goes:
Monday Chest(focus) Legs (assist - low weight) Tricep (one set heavy 3 sets light)
Tuesday Back (focus) Shoulders (assist - low weight) Bicep (one set heavy 3 sets light)
Wednesday Legs (focus) Back (assist - low weight) Abs
Thursday Shoulders (focus) Chest (assist - low weight)
Friday Event training Abs Forearms

**mlc308** · 05-11-2011, 11:56 PM

I include cardio in the form of swimming on saturday and sunday, and if I have time I will fit more swimming in during the week.

Not to be rude, but I am not looking for a critique of my workout routine. It works for me, but I change the structure every 6 weeks. That being said, I am hoping for fresh ideas for when I change, and I am happy to give mine in return.

**MDR** · 05-12-2011, 02:31 PM

I competed in powerlifting for a number of years. I liked to separate the three lifts, Bench and related support work on Monday, Squat and related support work on Tuesday and Deadlifting and related support group on Saturday. Mostly when I changed things around I adjusted reps and support lifts performed. I too was concerned only with strength and power.

**mlc308** · 05-12-2011, 10:57 PM

MDR, thank you for your response. As promised here is one of my routines. I just finished this one a week ago. I have kept overall structure the same but at the moment I am in flux as far as my design specifics.

Monday:
Bench Press 5x5
Squat

Bench Press 4x10
Squat

Dumbbell Bench Press 3 or 4 x 8-10
Front Squat

Incline Bench Press/ Wide grip Bench Press 4x8-10
Sumo Squat

Skull Chrusher 4x5
Row 4x15
Abs

Skull Crusher 4x10
Barbell Curl

Overhead Tricep Extension 4x10
Reverse Curls

Plate Press x 150 each
Calf Raise

Flys 5x15
Pushdown
Dumbbell Shrug

Tuesday:

Dead Lift 5x5
Overhead Press 5x10

Dead Lift 4x10
Arnold Press

Row 3 or 4 x 8-10
Dumbbell Overhead Press

Pull Down 4x 8-10
Upright Row

Barbell Curl 4x5
Lat/Front Raise 4x20

Barbell Curl 3-4x10
Abs (Heavy)
Russian Dead Lift

Reverse Curl 5x15
Rear Fly
Face Pull
Kick Back

Overhead Press x150 each
Pull Down

Wednesday:

Squat 5x5
Row

Squat 4x10
Row

Sumo Squat 3 or 4 x10
1 Arm Dumbbell Row

Front Squat 4x10
Pull Over

Overhead Tricep Extension 4 or 5 x 5

Close Grip Bench Press 5x5
Clean

Skull Crusher 4x10
Face Pull 4x20

Dip 5x15 (or as much as possible during set)

Close Grip Bench Press 4x15
Calf Raise

Overhead Tricep Extension 5x20
Hip Thrusts 5x10
Cleans

Thursday:

Overhead Press 5x5
Bench Press 5x15
Face Pull 5x10

Dumbbell Overhead Press 4x10
Fly

Arnold Press or BB Overhead Press 3or4 x 8-10
Incline Bench Press

Upright Row 5x5
Barbell Shrugs

Upright Row 4x10
Barbell Shrugs

Skull Crusher 4x10
Barbell Curl
Abs

Press down 4x15
Reverse Curl
Russian Dead Lift

Rope Pushdowns 5x10-15
Face Pull

Plate Press x150 each
Front/Lat Raise

Friday: Event : Tire flip (800 lb) / Sledge Hammer Work / Farmers Walk / Atlas Stone / Continent Carry

Saturday & Sunday: Cardio

**mlc308** · 05-12-2011, 10:58 PM

Just a side note... anywhere it says Plate Press, unless otherwise noted, I am using a 100 pound plate.

**ovr40** · 05-13-2011, 05:34 AM

so where is this routine in the stream of time ,relative to when you want to "peak" or are you working towards a comp date?

**ahiggs** · 05-14-2011, 01:26 AM

you may want to look at this for a new cycle, it is one that ed coan came up with.
i have used it for all my lifts for a while and seen some really nice strength gains. there are a couple of peaking cycles one for bench one for everything else
good luck!!

**Resolve** · 05-14-2011, 01:50 PM

That's some impressive volume - you must have a great training capacity.

**mlc308** · 05-15-2011, 08:57 PM

ahiggs, thank you for the link. I am considering using it.

**mlc308** · 05-15-2011, 09:03 PM

Ovr 40, as far as time of actual set... it usually takes at least 2 hours. As far as peaking and time line, the goal is actually not to peak or plateau. Some powerlifters/strongmen I know prefer to peak, take a break, and then regain strength; however, I do not like paying twice for something I have already owned. In order to help me with this goal, I will do 4 separate cycles similar to this, followed by a short (3 week) cycle of nothing but heavy weights and low reps. These cycles are done regardless of competition. This particular cycle posted is my second this year, and I am currently working on my 3rd.

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