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Powerlifting (assistance) routine...

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Scourge_of_God
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2004/03/15 02:36:06 (permalink)
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Powerlifting (assistance) routine...

I won't be starting this routine for a few weeks yet as I'm really enjoying the one I'm on currently but I'm going to have to switch at some point, so I'll start thinking about it now.

I'm looking for a routine to increase my big 3 lifts. This stuff is pretty standard fare so I'm not expecting it to be too controversial - I just thought I'd post it up in case anyone has some smart ideas.

Workout A:
Box squat 4x3
Power clean 4x1
Goodmorning 4x3
Box d'lift (4x3/4x1?)

Workout B:
Overhead press 4x3
Decline press 4x3 (not sure if I can set these up in my gym yet...)
Bent-over row 4x3 or Weighted pull-up 4x6
Weighted sit-up 4x6

...and stick in some plate curls, plate pinching and gripper work when I feel like it.

Any ideas/problems/personal crises or shall I just get on with it?
#1

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    Robert
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    RE: Powerlifting (assistance) routine... 2004/03/15 11:29:36 (permalink)
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    possibly rotate the Gm's with box squat on a 3-6 week basis as 1st in the routine. and consider making the deadlifts one handed and or, thick bar ones if your feeling rambo, i like to do these every other month as a couple of singles after a DL day, to make up for the loss of volume here, consider making the power cleans 4x3, or 6x2???

    liking day#2 a lot. so no probs there, maybe rotate the rows and chins on same basis as GM's+squats for same reasons.

    day#1 could finish off with some heavy side bends, say 4x3.
    rob
    #2
    Scourge_of_God
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    RE: Powerlifting (assistance) routine... 2004/03/15 16:30:54 (permalink)
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    quote:
    Originally posted by Robert

    possibly rotate the Gm's with box squat on a 3-6 week basis as 1st in the routine. and consider making the deadlifts one handed and or, thick bar ones if your feeling rambo, i like to do these every other month as a couple of singles after a DL day, to make up for the loss of volume here, consider making the power cleans 4x3, or 6x2???


    GMs first could be interesting, especially as it might help get my box squat technique sorted (I tend to fire my hips off the box and then goodmorning the weight up unless I'm focusing on it - My 1RM on the goodmorning is a lot more than for the box squat). Don't have a thick bar and I don't see the point of one handed d'lifts - Why not do regular d'lifts then add some static holds at the end? Side bends could be good - Not an exercise that I've bothered doing before.
    quote:

    liking day#2 a lot. so no probs there, maybe rotate the rows and chins on same basis as GM's+squats for same reasons.


    Yeah - I was thinking of rotating them as well.

    Thanks Rob...
    #3
    PikeKing
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    RE: Powerlifting (assistance) routine... 2004/03/15 16:48:38 (permalink)
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    can you only train twice per week?

    I would pick a max effort exercise for each workout, a cycle of 3 maybe and then keep your accesory work the same.
    #4
    Scourge_of_God
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    RE: Powerlifting (assistance) routine... 2004/03/15 17:21:38 (permalink)
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    quote:
    Originally posted by PikeKing


    can you only train twice per week?

    I would pick a max effort exercise for each workout, a cycle of 3 maybe and then keep your accesory work the same.


    I train whenever I feel I am ready to train. I rotate the workout I do A,B,A etc. so I may do one or both workouts twice in one week. Normally this will have me training 3 times a week.

    I don't understand your second comment - Can you give me an example of what you mean?
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    PikeKing
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    RE: Powerlifting (assistance) routine... 2004/03/15 17:53:00 (permalink)
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    sure, on your lower body day for example

    Max effort exercise
    1. Good Morning
    2. Box Squat
    3. 3/4 deadlift

    either do each for 3 weeks or do the next one every week, work up to a max triple or something.

    Accessory work
    1. Power cleans
    2. Front Squats
    3. Glute Ham Raises

    the same each week, 2-3 sets of each depending on needs.
    #6
    Scourge_of_God
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    RE: Powerlifting (assistance) routine... 2004/03/15 22:40:20 (permalink)
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    quote:
    Originally posted by PikeKing


    sure, on your lower body day for example

    Max effort exercise
    1. Good Morning
    2. Box Squat
    3. 3/4 deadlift

    either do each for 3 weeks or do the next one every week, work up to a max triple or something.

    Accessory work
    1. Power cleans
    2. Front Squats
    3. Glute Ham Raises

    the same each week, 2-3 sets of each depending on needs.


    OK - Gotcha. Not too sure though: I've never really seen the point of a 3RM. After doing 3-reps sets you ought to be knackered anyway. 1-rep maxes I can appreciate though.
    #7
    PikeKing
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    RE: Powerlifting (assistance) routine... 2004/03/16 14:55:50 (permalink)
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    the 3 rep thing is just a personal thing, it would work donig singles, I just don't like doing all out singles
    #8
    Scourge_of_God
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    RE: Powerlifting (assistance) routine... 2004/03/16 15:20:03 (permalink)
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    quote:
    Originally posted by PikeKing


    the 3 rep thing is just a personal thing, it would work donig singles, I just don't like doing all out singles


    Fair enough...
    #9
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