Can someone help me make this a powerlifting routine??

nejar462 · 08-10-2001, 11:16 PM

Im new here, please help with my powerlifting routine.Well' here's my lifting routine, any suggestions you could make other than seeing somebody, this my off-season routine, done in order
Monday,
Chins weighted (2 sets)
Deadlifts(4sets)
upright rows (3sets)
Tuesday
Standing barbell curls(3 sets)
French press(3sets)
Preacher curls(3 sets)
Tricep dips (3 sets)
Wednesday off
Thursday
Flat bench(4sets)
Chest dips (4 sets)
Seated Military Press (3 sets)
Friday
Squats(5 sets)
Standing calf raises(3 sets)
Saturday
I do grip work here a little, especially now, i feel my grip is weak
Sunday off

Well, what i think, and I'm not sure about this either, but less curls maybe? and a better focus on the central lifts. Less Volume maybe too. I do all sets to failure, remember all I need for now is an offseason workout.

I eat well and take supplement, but no juicing guys, i don't do that stuff.

ballast · 08-11-2001, 06:56 PM

If you want a good powerlifting routine, you need to concentrate on the three main powerlifts(Back Squat,Bench Press,Deadlift).Try something like this:
Day 1-
Back Squats*
Squat Assistance Work(Step-Ups,Leg Curls,Calf Raises)**
Day 3-
Bench Presses*
Bench Assistance Work(Chins,Shoulder Presses,Skull Crushers)**
Day 5-
Deadlifts*
Deadlift Assistance Work(Crunches,Reverse Hypers,Hammer Curls)**

*Target Exercise-Lots of ways to increase your target lifts.Here is one.
Starting from 3 months out:
First 4 weeks:Warm-Up to 1 sets of 5 reps
Second 4 weeks:Warm-Up to 3 sets of 3 reps
Last 4 weeks:Warm-up to 5 sets of 1 rep

**For assistance work, try 2-3 sets of 6-8 reps.

This is just a sample of many ways to incorporate a powerlifting routine.Check out Louie Simmon's site.He uses a combination of strength and speed workouts which have drastically increased his lifters totals in the powerlifts.Good luck to you.

------------------
"I'm just an ordinary guy with nothing to lose."

bharminder · 08-12-2001, 02:35 PM

how do chinups help in the bench press?

ballast · 08-12-2001, 03:46 PM

Chins work the antagonistic muscles used in the bench press.This is primarily for injury prevention and to prevent muscle imbalances.

------------------
"I'm just an ordinary guy with nothing to lose."

TheSupremeBeing · 08-12-2001, 04:55 PM

What are you weakest of the three lifts?

BTW, your routine is crap...throw it out.

------------------
Complex problems have simple, easy to understand, wrong answers.

bharminder · 08-12-2001, 05:13 PM

what imbalances do they balance out?

ballast · 08-12-2001, 06:40 PM

bharminder-Say for example, someone is doing alot of bench pressing, but not alot of chinning or rowing.His pressing muscles will become alot stronger than his pulling muscles.This is a muscle imbalance and will most likely lead to injuries if the pulling muscles are not quickly brought up in development.Same thing with hamstrings.Alot of people who suffer from pulled hamstrings usually got that way from a muscle imbalance in their legs.Their quadriceps development was way ahead of their hamstring development and eventually caused an injury.Clear it up any?

------------------
"I'm just an ordinary guy with nothing to lose."

bharminder · 08-13-2001, 01:21 PM

Yeah, I thought you meant that it helped the muscles used in the bench press. Didn't think of it the way you meant.thanks

08-10-2001, 11:16 PM	#1
nejar462 Registered User Join Date: Jul 2001 Posts: 3	Can someone help me make this a powerlifting routine?? Im new here, please help with my powerlifting routine.Well' here's my lifting routine, any suggestions you could make other than seeing somebody, this my off-season routine, done in order Monday, Chins weighted (2 sets) Deadlifts(4sets) upright rows (3sets) Tuesday Standing barbell curls(3 sets) French press(3sets) Preacher curls(3 sets) Tricep dips (3 sets) Wednesday off Thursday Flat bench(4sets) Chest dips (4 sets) Seated Military Press (3 sets) Friday Squats(5 sets) Standing calf raises(3 sets) Saturday I do grip work here a little, especially now, i feel my grip is weak Sunday off Well, what i think, and I'm not sure about this either, but less curls maybe? and a better focus on the central lifts. Less Volume maybe too. I do all sets to failure, remember all I need for now is an offseason workout. I eat well and take supplement, but no juicing guys, i don't do that stuff.
nejar462 Registered User Join Date: Jul 2001 Posts: 3

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08-11-2001, 06:56 PM	#2
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	If you want a good powerlifting routine, you need to concentrate on the three main powerlifts(Back Squat,Bench Press,Deadlift).Try something like this: Day 1- Back Squats* Squat Assistance Work(Step-Ups,Leg Curls,Calf Raises)** Day 3- Bench Presses* Bench Assistance Work(Chins,Shoulder Presses,Skull Crushers)** Day 5- Deadlifts* Deadlift Assistance Work(Crunches,Reverse Hypers,Hammer Curls)** Target Exercise-Lots of ways to increase your target lifts.Here is one. Starting from 3 months out: First 4 weeks:Warm-Up to 1 sets of 5 reps Second 4 weeks:Warm-Up to 3 sets of 3 reps Last 4 weeks:Warm-up to 5 sets of 1 rep *For assistance work, try 2-3 sets of 6-8 reps. This is just a sample of many ways to incorporate a powerlifting routine.Check out Louie Simmon's site.He uses a combination of strength and speed workouts which have drastically increased his lifters totals in the powerlifts.Good luck to you. ------------------ "I'm just an ordinary guy with nothing to lose."

08-12-2001, 02:35 PM	#3
bharminder Registered User Join Date: Mar 2001 Location: Detroit, Michigan, USA Posts: 129	how do chinups help in the bench press?

08-12-2001, 03:46 PM	#4
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	Chins work the antagonistic muscles used in the bench press.This is primarily for injury prevention and to prevent muscle imbalances. ------------------ "I'm just an ordinary guy with nothing to lose."

08-12-2001, 04:55 PM	#5
TheSupremeBeing Senior Member Join Date: May 2001 Location: Chillin' in mah cribb, yo. Posts: 598	What are you weakest of the three lifts? BTW, your routine is crap...throw it out. ------------------ Complex problems have simple, easy to understand, wrong answers.

08-12-2001, 05:13 PM	#6
bharminder Registered User Join Date: Mar 2001 Location: Detroit, Michigan, USA Posts: 129	what imbalances do they balance out?

08-12-2001, 06:40 PM	#7
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	bharminder-Say for example, someone is doing alot of bench pressing, but not alot of chinning or rowing.His pressing muscles will become alot stronger than his pulling muscles.This is a muscle imbalance and will most likely lead to injuries if the pulling muscles are not quickly brought up in development.Same thing with hamstrings.Alot of people who suffer from pulled hamstrings usually got that way from a muscle imbalance in their legs.Their quadriceps development was way ahead of their hamstring development and eventually caused an injury.Clear it up any? ------------------ "I'm just an ordinary guy with nothing to lose."

08-13-2001, 01:21 PM	#8
bharminder Registered User Join Date: Mar 2001 Location: Detroit, Michigan, USA Posts: 129	Yeah, I thought you meant that it helped the muscles used in the bench press. Didn't think of it the way you meant.thanks