Thread: West side training.

I'm going for strength now. I want to compete in the 16-17 165 pound class next year. I'm not really sure how to set up a powerlifting routine. Is this ok?


ME Squat/Deadlift day

Box squats (2 weeks)/deadlifts (2 weeks)Box squats (2 weeks)good mornings (2 weeks)-(Primary)
dimal deadlifts (2 weeks) glute ham raises(2 weeks) - 3 x 20 and 3 x failure with glute raises
Decline weighted situps - 4 x 8-12
calf raise - 2 x 8-12

ME Bench Press Day:

Bench Press (for 2 weeks) rack lock outs (2 weeks) - Work my way up to 1RM beginning with triples (Primary)
CG Bench Press - 2 x 5-10
Incline DB press - 2 x 5-10
Military press - 2 x 5-10
Lateral raises - 2 x 10
Bent over rows - 3 x 5-10
Wide grip pull ups - 2xfailure

Squat/deadlift Day:
Speed squats 8 x 2 (50% (of 1rm)55% 60% back to 50% change every week) (Primary)
Stiff legged deadlifts 5 x 5-10
Hyper extensions 3 x 5-10

DE Bench Press Day:
Bench press - 9 x 3 with explosive speed (Primary)
CG Bench Press - 2 x 5-10
Incline DB press - 2 x 5-10
Military press - 2 x 5-10
Lateral raises - 2 x 10
Bent over rows - 3 x 5-10
Wide grip pull ups - 2xfailure

Originally Posted by ihateschoolmt

A dimal DL is when you go down a little past your knees and then explode up. You do about 20 reps. It's a posterior chain movement.

good to know.