Powerlifting Routine ?

[ians]

Does any1 know of a good 3 day a week powerlifting routine ?

I know it should consist of the big 3 lifts i.e bench, deadlift and squats - but what im not sure of is what other exercises to include within the routine to assist those lifts !

Any help would be very much appreciated - Cheers !!

 

[gopro]

Day 1:
-bench press
-incline dumbell or bar press
-military or dumbell press
-skull crush or CG bench press

Day 2:
-squat
-leg press
-leg curl
-calf raise

Day 3:
-deadlift
-bent row or weighted chin
-good morning
-barbell or dumbell shrug
-barbell or reverse curl

Also do some ab work at the end of each workout.

 

[ians]

Gopro - many thanls for the reply - i was just in the process of writing out a routine and funnily enough it looked very similar to the one you have posted with a few exceptions !

Just 1 more thing - rep ranges ? I know the optimal range for increasing strength is 5 and under - but should i be doing only low reps for the big 3 and keep the other excersices within the routine to the norm 8-10 reps ??

 

[ians]

What about this ?

Originally posted by gopro
Day 1:
-bench press - 1x10 1x6 2x4 2x2
-incline dumbell or bar press - 3x8/10
-military or dumbell press - 3x8/10
-skull crush or CG bench press - 3x8/10

Day 2:
-squat - 1x10 1x6 2x4 2x2
-leg press - 3x8/10
-leg curl - 3x8/10
-calf raise - 3x8/10

Day 3:
-deadlift - 1x10 1x6 2x4 2x2
-bent row or weighted chin - 3x8/10
-good morning - 3x8/10
-barbell or dumbell shrug - 3x8/10
-barbell or reverse curl - 3x8/10

Also do some ab work at the end of each workout.

For Abs - crunches, leg raise and side bends !!

What do you think !

 

[gopro]

Your routine looks great. If strength is your main goal though, I would lower your rep range to 6-8 in your assistance exercises. Let me know if I can be of any more help!

 

[sawheet]

Oh ya use a shitload of chalk and leave it all over the frikin place, did I say that out loud, J/k. What gopro suggested is what I have down for mine as well.

 

[ians]

I will give it a go - thanks 4 the input guys !!

 

[gopro]

Originally posted by ians
I will give it a go - thanks 4 the input guys !!

Let us know how it goes!

 

[ians]

Originally posted by gopro


Let us know how it goes!

In to the second week of the routine and all is going very well !!

I think the change has done me good - last night was chest, shoulders and triceps - and for bench i managed 127.5kg (280lbs) for 2 sets of 2 reps (a new PB) and i felt as though there was more in reserve !

I have written out a 6 week cycle for the routine where by on the final week i will try my 1 RM for all exercises - so i will let you know !!

Once again thanks for the input Gopro ! Cheers !

 

[gopro]

Excellent my friend. Anytime you need help, just ask!

 

[ians]

Third week into the routine - and still all is well - with 1 exception - Deadlift !

Both my Bench and Squat have gone up by 2.5kg each week as planned - However - i am struggling with the deadlift !

Im sure my form/technique is good - I think it may be down to the fact that my legs have not fully recovered from the previous workout.

Therefore i was thinking of changing the order of my routine to :-

Mon - Leg day
Wed - Chest, shoulders & triceps
Fri - Back, traps & Biceps

- this gives me Tue, Wed & Thurs for my legs to fully recover before doing deads - what do you think ????

Also - managed 2x2 reps with 130kgs (286lbs) on Bench Press last night - this is a new PB for me !! The best part about it tho - was i felt as though i could have lifted more !

 

[gopro]

You are doing awesome! Great stuff my man! About the schedule change...go ahead and try it, however, my only concern is whether your lower back will be recovered by Monday for squatting. Squatting with a tired low back can be quite hazardous.

 

[ians]

Originally posted by gopro
my only concern is whether your lower back will be recovered by Monday for squatting. Squatting with a tired low back can be quite hazardous.

Good point !!! Its a tricky 1 - i will try it and see how it goes - i will keep you informed !

Once again - many thanks Gopro !

 

[ians]

Originally posted by gopro
You are doing awesome! Great stuff my man!

THANKS !!

If my routine goes as planned i should reach the following :-

Bench Press 1 RM - 140kg (308lbs)
Squat 1 RM - 130kg (286lbs)
Deadlift 1 RM - 135kg (298lbs)

I know my squat and deadlift are still poor - but this is bcoz i was an upperbody man during the early years of training until i realised the error of my ways ! But they are steadily improving !

Stats - 6' - 92kgs (202lbs) BF ~10+%

 

[gopro]

The squat and deadlift will come in time. They will soon surpass your bench! Keep up the good work!

 

[Old School Mass]

This is my Power Bodybuilding Routine.

MONDAY
Quads
Squats: 4 sets (12, 8, 6, 3)
Leg extensions: 3 sets (10, 8, 6)

Hamstrings
Lying leg curls: 3 sets (10, 8, 6)

Calves
Standing calf raises: 3 sets (15, 12, 8)

WEDNESDAY
Chest
Bench presses: 4 sets (12, 8, 5, 5)
Weighted dips: 3 sets (10, 8, 6)

Shoulders
Seated military presses: 3 sets (10, 8, 6)
Side laterals: 3 sets (12, 10, 8)

Triceps
Pressdowns: 3 sets (10, 8, 6)
Lying extensions: 3 sets (10, 8, 6)

FRIDAY
Back
Deadlifts: 5 sets (20, 15, 12, 8, 2)
Barbell rows: 3 sets (8, 6, 6)
Lat pulldowns to front: 3 sets (10, 8, 6)

Biceps
Barbell curls: 3 sets (10, 8, 6)
Seated dumbbell curls: 3 sets (10, 8, 6)

 

[gopro]

Thanks for the contribution

 

[ians]

Just had the worst week ever !!!!!!!!!!!!!!!!

Came down with the COLD & FLUE !! Tried going to the gym a couple of times last week - but to no avail ! I just felt soooo weak !!

I cant believe it - it was all going so well !

So i decided to invest in some multi-vitamins, Vit C & Glutamine to help me recover and hopefully reduce the risk in the future !

Back to the grind this week though - so i will let y'know how i get on !

 

[gopro]

Don't get too down. The days off will help your joints to recover and it will make your mind "hungrier!" Use glutamine year around to stave off illness...combine that with vit C and your good to go!

 

[ians]

Originally posted by gopro
Don't get too down.

Did Chest, shoulders & triceps last night - didnt push it tho, as i still dont feel 100% ! I think i will work through my other 2 routines this week in a similar fashion (i.e. not pushing it 2 much) - and really go for it next week, when hopefully i should be fully recovered !