Question about powerlifting routine and sprinting...

White_Pony · 07-28-2004, 09:46 PM

I recently decided that i'm going to lean more towards the power lifting side of my training routine. I picked this routine up off of a power lifting forum:

Monday: Squat day - Regular Squats 5x5, Good Mornings 5x5, Power Snatches 3x3 or jump squats 3x3 or Lunges 3x8and Sit - Ups (weighted if possible) 3x10

Wednesday: Bench Day - Flat Bench Press 5x5, Bent Over barbell Power Rows 3x8 (Instead of the bar being in your hands the whole set, bar starts on floor, pick it up overhand grip with as much power as possible up to just below your sternum, then lower it to the floor and let go, and repeat), Dips 3x5 (weighted if you're strong enough), Lat pulldowns 3x8 or pull ups/ chins 3x8 (depends on your strength), and lastly skull crushers 3x8.

Friday: Deadlift Day - Regular Deadlift 5x5 or 8x3, High Pulls or Power cleans 3x3, Push Presses 5x5 (Strict military presses are for bodybuilders. Use your knees/ some leg power to force that bar up!), and another deadlift movement, such as romanian deadlifts 3x8. Some sort of ab work as well.

It looks pretty good to me, but the problem i have is that i also do sprinting and plyometrics on tuesdays and thursdays, respectivly. But with this routine i would be doing legs twice a week. Do you guys think this would lead to overtraining. Or will the sprints/plyo's NOT adversly affect my lifting?

gr81 · 07-28-2004, 10:05 PM

I think your gonna burn out your CNS pretty quick training very heavy numerous times per week like that. I would combined your squat and deadlift day and train your accessory muscles since basically the same muscles are pertinent for each lift. Your hams and glutes as well as the torso (lowerback and abs) are the main muscle groups for the squat and dead and its going to be extremely difficult to train at maximal effort and do deads one day and squat the other, ya feel me? also if you are trying to improve your 1 rep max why so much work in the 5 rep area? I do agree that the plyos and sprinting are a good idea, nothing wrong with doing those throughout the week.
I strongly reccommend you start reading up on westside barbell training, its a much mroe scientific approach to powerlifting. check out this site and start reading articles by Dave tate and Louie Simmons. it will help you out alot. GL

www.elitefts.com

White_Pony · 07-28-2004, 10:19 PM

i know westside very well...a couple weeks ago i finished up an 8-week westside routine. i'm not really focused on getting a higher 1RM...just becoming stonger in general. i'm training for football, and there is no "1 rep max" out on the field. I guess i'm going to try this out for a week or two...see how it goes, it'll probably wear me out pretty good, so after 2 weeks i'll switch to something less intense.
I just really love the powerlifting exercises, like snatches, cleans, etc.

gr81 · 07-28-2004, 10:29 PM

ah, that is a different story then. I still would be wary of burning myself out with that many powerlifting movements on differnet days thou. I feel ya on the PL movements thou bro, I love it like nothing else. I would focus on strength endurance thou, more beneficial than 1 reppin for sure. Alot of the same principles still apply . peace

**P-funk** · 07-29-2004, 04:01 AM

Quote:

Squat day - Regular Squats 5x5, Good Mornings 5x5, Power Snatches 3x3 or jump squats 3x3 or Lunges 3x8and Sit - Ups (weighted if possible) 3x10

I'd place my explosive lifts (snatch and box squats) before heavy strength work (squats) so that you can move as fast as possible for them. if your hips and core are really fatigued after squats and good AMs then you are going to have a hell of a time tossing up a good snatch.

White_Pony · 08-04-2004, 05:00 PM

^^yeah thats what i did for my deadlift day as well. i haven't gotten to my squat day becuase i've been busy with work/vacation unfortunatly. i'm going to do my squat day on friday this week instead of monday.
but does anyone know a link (preferably with video) of proper snatch form. I've already checked out exrx.net and the video is too small to see clearly.

White_Pony · 08-06-2004, 07:55 PM

buummmppppp....

07-28-2004, 09:46 PM	#1
White_Pony Registered User Join Date: May 2004 Location: Canada Posts: 38	Question about powerlifting routine and sprinting... I recently decided that i'm going to lean more towards the power lifting side of my training routine. I picked this routine up off of a power lifting forum: Monday: Squat day - Regular Squats 5x5, Good Mornings 5x5, Power Snatches 3x3 or jump squats 3x3 or Lunges 3x8and Sit - Ups (weighted if possible) 3x10 Wednesday: Bench Day - Flat Bench Press 5x5, Bent Over barbell Power Rows 3x8 (Instead of the bar being in your hands the whole set, bar starts on floor, pick it up overhand grip with as much power as possible up to just below your sternum, then lower it to the floor and let go, and repeat), Dips 3x5 (weighted if you're strong enough), Lat pulldowns 3x8 or pull ups/ chins 3x8 (depends on your strength), and lastly skull crushers 3x8. Friday: Deadlift Day - Regular Deadlift 5x5 or 8x3, High Pulls or Power cleans 3x3, Push Presses 5x5 (Strict military presses are for bodybuilders. Use your knees/ some leg power to force that bar up!), and another deadlift movement, such as romanian deadlifts 3x8. Some sort of ab work as well. It looks pretty good to me, but the problem i have is that i also do sprinting and plyometrics on tuesdays and thursdays, respectivly. But with this routine i would be doing legs twice a week. Do you guys think this would lead to overtraining. Or will the sprints/plyo's NOT adversly affect my lifting?

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07-28-2004, 10:05 PM	#2
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	I think your gonna burn out your CNS pretty quick training very heavy numerous times per week like that. I would combined your squat and deadlift day and train your accessory muscles since basically the same muscles are pertinent for each lift. Your hams and glutes as well as the torso (lowerback and abs) are the main muscle groups for the squat and dead and its going to be extremely difficult to train at maximal effort and do deads one day and squat the other, ya feel me? also if you are trying to improve your 1 rep max why so much work in the 5 rep area? I do agree that the plyos and sprinting are a good idea, nothing wrong with doing those throughout the week. I strongly reccommend you start reading up on westside barbell training, its a much mroe scientific approach to powerlifting. check out this site and start reading articles by Dave tate and Louie Simmons. it will help you out alot. GL www.elitefts.com

07-28-2004, 10:19 PM	#3
White_Pony Registered User Join Date: May 2004 Location: Canada Posts: 38	i know westside very well...a couple weeks ago i finished up an 8-week westside routine. i'm not really focused on getting a higher 1RM...just becoming stonger in general. i'm training for football, and there is no "1 rep max" out on the field. I guess i'm going to try this out for a week or two...see how it goes, it'll probably wear me out pretty good, so after 2 weeks i'll switch to something less intense. I just really love the powerlifting exercises, like snatches, cleans, etc.

07-28-2004, 10:29 PM	#4
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	ah, that is a different story then. I still would be wary of burning myself out with that many powerlifting movements on differnet days thou. I feel ya on the PL movements thou bro, I love it like nothing else. I would focus on strength endurance thou, more beneficial than 1 reppin for sure. Alot of the same principles still apply . peace

08-04-2004, 05:00 PM	#6
White_Pony Registered User Join Date: May 2004 Location: Canada Posts: 38	^^yeah thats what i did for my deadlift day as well. i haven't gotten to my squat day becuase i've been busy with work/vacation unfortunatly. i'm going to do my squat day on friday this week instead of monday. but does anyone know a link (preferably with video) of proper snatch form. I've already checked out exrx.net and the video is too small to see clearly.

08-06-2004, 07:55 PM	#7
White_Pony Registered User Join Date: May 2004 Location: Canada Posts: 38	buummmppppp....