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Powerlifting routine?

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Big-AL
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2004/02/22 12:32:37 (permalink)
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Powerlifting routine?

Hello all,

I was trying to think of a good routine for a powerlifter, aimed at someone who has been training for some time, i have been asked to come up with this for someone on another site. Do you think this is any good? He was boxing / bodybuilding and has been toying with powerlifting for about a year now.

Work sets only listed.

Day 1 (Heavy)
Back Squat 5x3
Arched Back Good Morning 3x3
Walkout at approx 110 -120% of back squat 1 rm - 2 reps
Weighted Sit-Ups

Day 2
Rest

Day 3 (Heavy)
Flat Bench 5x3
Weighted Parallel Bar Dips 3x3
Static Bench Holds with approx 110 - 120% of Bench 1rm - 2 reps

Day 4
Rest

Day 5 (Heavy)
Deadlift 5x3
Bent Over Rows 3x3
Static Hold with approx 120 - 130% of deadlift 1rm - 2 reps

Day 6
Rest

Day7 (Assistance)
Choose 3 From the list and work as you feel the need

Glute Ham Raise
Standing overhead press
JM Press
Light Overhead squat
High Pulls
Pull Throughs
Overhead Walk
Planks
Single Leg Squat

Then on to next

Day 1
Rest

Day 2
Rest

Day 3 (Dynamic)
Back Squat 4x10
Arched Back Good Morning Squats (non Dynamic)
Side Bends 3x3 (non Dynamic)
Overhead Dumbell Walk 2 walks

Day 4
Rest

Day 5 (Dynamic)
Flat Bench 4x10
Close Grip Bench 4x10
Floor Press 2x10

Day 6
Rest

Day 7 (Dynamic)
Power Cleans 4x10
Deadlift walks 3x3 About 70% deadlift 1rm
Weighted Chins (non Dynamic)

Day 1
Rest

Day 2 (Assistance)
Choose 3 From the list and work as you feel the need

Glute Ham Raise
Standing overhead press
JM Press
Light Overhead squat
High Pulls
Pull Throughs
Overhead Walk
Planks
Single Leg Squat


Day 3
Rest

Day 4
Rest

Day 5
Return to the top.

Cheers

AL
#1

10 Replies Related Threads

    Blood Sport
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    RE: Powerlifting routine? 2004/02/22 12:44:19 (permalink)
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    I like it Al, It Looks really Good to me! Got everything Covered i think! Some would prefer Westside tho, But Horses for Courses!
    #2
    Big-AL
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    RE: Powerlifting routine? 2004/02/22 12:53:20 (permalink)
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    Yeah i was thinking about moving him a bit further in that direction after he has played with this for a while.

    Cheers

    AL
    #3
    PikeKing
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    RE: Powerlifting routine? 2004/02/22 13:35:35 (permalink)
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    Looks good AL. From looking at what you've planned out however, I think I would use a westside style split.
    #4
    acooper
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    RE: Powerlifting routine? 2004/02/22 13:40:57 (permalink)
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    Looks good my only question is why such high reps on the dynamics? My personal opinion is it would be better 10x4 or something with short recoveries, the lower reps allowing greater speed or weight to be used without slowing down at the end of sets equalling more power. What where your reasons for spec'ing 4x10 out of interest?
    #5
    PikeKing
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    RE: Powerlifting routine? 2004/02/22 14:05:45 (permalink)
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    oh yeah I missed that, well spotted coop!
    #6
    Big-AL
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    RE: Powerlifting routine? 2004/02/22 14:07:51 (permalink)
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    quote:
    Originally posted by PikeKing


    Looks good AL. From looking at what you've planned out however, I think I would use a westside style split.


    I wasn't sure that doing squat and deadlift together might not be a bit much right now, i should have mentioned that his training seems to have been somewhat sporradic recently and though he is an experienced lifter this is 'sort of' easing him in, a bit.

    What do you think?

    AL
    #7
    Big-AL
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    RE: Powerlifting routine? 2004/02/22 14:14:13 (permalink)
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    quote:
    Originally posted by acooper

    Looks good my only question is why such high reps on the dynamics? My personal opinion is it would be better 10x4 or something with short recoveries, the lower reps allowing greater speed or weight to be used without slowing down at the end of sets equalling more power. What where your reasons for spec'ing 4x10 out of interest?


    I suppose what i was thinking of was heavy and light days, when you might (for example) do heavy bench - low reps - and light bench - high reps - to get the best of both. That is possibly a carryover from me thinking as a bodybuilder.
    Perhaps that is a confused mixture of approaches to apply to this, if maximum force is to be used on every rep, which is of course desirable for the goals of this routine, then i suspect you are right and lower reps would be more appropriate.

    Thanks

    AL
    #8
    Robert
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    RE: Powerlifting routine? 2004/02/22 15:51:21 (permalink)
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    not enough frequency for my liking, to long between max effort squatting. [19days?!]
    also, wouldn't walkouts be more benifical BEFORE the squatting? love the overhead dumbell walk idea though. some quality exersize selection.
    rob
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    Robert
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    RE: Powerlifting routine? 2004/02/22 15:54:37 (permalink)
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    also, isn't the dynamic stuff supposed to be done within 72hrs of max effeort on any particular exersize [bench/squat/DL]?
    rob
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    Big-AL
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    RE: Powerlifting routine? 2004/02/22 16:38:40 (permalink)
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    quote:
    Originally posted by Robert

    not enough frequency for my liking, to long between max effort squatting. [19days?!]
    also, wouldn't walkouts be more benifical BEFORE the squatting? love the overhead dumbell walk idea though. some quality exersize selection.
    rob


    Well as i said, he is easing himself back to lifting and the gap is intentional, there is still plenty of work between heavy days and once he is more comfortable i will decrease the time between heavy days.

    AL
    #11
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