Thread: My New Powerlifting Routine (Westside)

Sunday Dynamic Bench

• Dynamic Exercise - 8 sets of 3 55% of raw 1RM. 60 secs rest
• Triceps - high intensity/low volume – rack lockouts
• Shoulders - high stress military presses
• Lats/Upper Back - low intensity, high volume a row

Monday Max Effort Lower
Squat (box) 3 lifts at or above 90% (switch sexercises every week or every 2 weeks)
Deadlift - Deadlifts while standing on elevated platform 3 lifts at or above 90% ( switch exercises every week or every 2 weeks)


Max Effort Exercise
Hamstrings - SLD
Low Back - hyperextensions
Abs – rainbows
Calf Raises

Wednesday Max Effort Bench

• Max Effort Exercise - Wide Grip Benches. On max effort bench press day, you pick one of these exercises and work to a 1RM. 1RM for THAT day, you will try to do 3 lifts at or above 90%. switch to a different exercise every 1-2 weeks
• Triceps - low intensity/high volume – CG bench
• Shoulders - low stress front raises, side raises and rear raises
• Lats/Upper Back - low intensity, high volume a pull-up
• Biceps – two sets BB curls

Friday Dynamic Lower

• Dynamic Squat - parallel box Week 1 – 10x2 @ 50% Week 2 – 10x2 @ 55% Week 3 – 10x2 @ 60%
• Hamstrings - good mornings
• Low Back - good mornings
• Abs – leg raises
• grip work

All dynamic work must be as DYNAMIC. Focus on speed, not weight
Max effort work must fall within 3-5 lifts at or above 90% of that day. If you go below this, you are not getting the benefit of max effort training
Don’t go to failure


Any comments? I made this up myself, a mix of a few articles I've read. I've never done anything like this before, and yeah I'm not that strong (my deadlift is about 325lb, squat about 300) but that's why I'm doing this.

Thanks CowPimp and CaptainDeadlift, I'm checked out those logs they were heaps of help.