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new routine for powerlifting

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gearlover
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2003/10/15 19:55:07 (permalink)

new routine for powerlifting

Hey folks
i just wanted to see what everyone thought of my routine, got some input from a few powerlifters i know wanted to see if anyone else had any recomedations

Mon Heavy chest/ light squat
bench 3warm ups 5/5/3/3/3/2or1
incline bench 3X8
flys 3X8
Skull crushers 3X8
tri Ext 3X8
overhead tri ext. 3x8
overhead shoulder press 3x6
db shoulder press 3x6
shoulder complex 3x21
shrugs 3x30
squat 10/8/5/5
legpress 3x8
calf raises

wens
deadlift 5/3/3/3/3
sldl 3x8
goodmornings 3x8
pullups 3xfailure
lat pulldown 3x8
rows 3x8
rear delts 3x8
BB curls
db curls
concentration curls

fri
squat 5/3/3/3/3/3
leg ext
leg curls
calf raises
lunges
box presses 5/3/3/3/3
close grip 3x6
dips
floor presses3x6
shoulder press
db shoulder press
shldr complex
shrugs

i do abs everyday in my core workout its about 250 reps of abs other than that light running and lots of rest and eating

#1

13 Replies Related Threads

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    Voivod
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    RE: new routine for powerlifting 2003/10/15 20:34:45 (permalink)
    Far too many exercises IMO.
    I would drop - Flyes, Triceps extension, Overhead triceps extension, either shoulder press OR db shoulder press, Shoulder complex, leg press, calf raises, lat pulldowns, rear delt, db curls, concentration curls, leg ext, leg curl, lunges, box presses.

    I dont understand the logic of doing squats, leg extension and leg presses on the same day for example. Work HARD at the squat and thats all you need. You should be totally knackered after a proper squatting session. Same goes for hamsrings. Why do deadlifts, sldl, good mornings and leg curl? Stick to a couple of exercises per bodypart.

    I would also only train Abs twice a week at most

    I think it would be o.k to throw some of these other exercise's in ocassionaly for variation, but do them every workout and I think you will be over training.
    #2
    suggy3001
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    RE: new routine for powerlifting 2003/10/15 23:37:59 (permalink)
    I agree, that looks more like a BB routine than a PL on. too many sets and too many isolation exs.
    #3
    Big Ed
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    RE: new routine for powerlifting 2003/11/02 03:32:19 (permalink)
    Hey gearlover, you looking to go to an early grave? As a routine like that will put you there. This is a routine I am working on at the moment, you may or may not agree to it but it may give you an idea or two.

    Mon (push movements)
    Bench Press
    Press Behind Neck
    Military Press
    Dips
    Lying Tricep Hammer Curl
    Tricep Press downs
    Abs - Crunches

    Wed (Pulling Movements)
    Bentover Rows
    Deadlifts
    Lat Pull Downs
    Lat Pulley Rows
    Upright Rows
    Bicep Curls
    Shrugs

    Fri (Legs)
    Squats
    Leg Press
    Leg Extensions
    Leg Curl
    Calfs

    I myself have noticed I have started to gain quite a bit of strength aswell as size withe this workout, I would like to hear any other opinions on it
    #4
    Dano
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    RE: new routine for powerlifting 2003/11/02 04:58:50 (permalink)
    Big Ed - That is just a terrible routine for powerlifting. I dont know if you reconized that he wanted a powerlifting routine but i hope you arent going for strength with that routine.
    #5
    scruffy
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    RE: new routine for powerlifting 2003/11/02 09:42:35 (permalink)
    nothing to add J5`s routine looks spot on, plain and simple with heavy compounds.
    #6
    Meatball
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    RE: new routine for powerlifting 2003/11/02 12:25:56 (permalink)
    agree it's a very good routine, add zerchers, bb rows and front squats to assistance exercises and you're set
    #7
    help2001
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    RE: new routine for powerlifting 2003/11/02 12:31:33 (permalink)
    maybe even add some chins ,rows and farmers walks
    #8
    PikeKing
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    RE: new routine for powerlifting 2003/11/02 21:48:58 (permalink)

    If you can train 4 days a week I'd seriously consider westside training
    #9
    trickyricky
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    RE: new routine for powerlifting 2003/11/03 19:35:13 (permalink)
    ive always found i make my best gains doing excercises AT LEAST twice a week, i used to squat four times a week and made realy good gains (no roids either) 4day routines are best imo, i think push/pull/legs routines are a nice idea but unless you have a six day training week you will lose most the gains
    #10
    Slyblackdragon
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    RE: new routine for powerlifting 2003/11/04 01:06:11 (permalink)
    quote:
    Originally posted by JohnnyFive

    quote:
    i think push/pull/legs routines are a nice idea but unless you have a six day training week you will lose most the gains

    You will lose most the gains if you train three times a week! That's news to me and ten million other strength trainers out there.



    If you train six days a week, YOU WILL NEVER RECOVER!!! Your muslces will never grow, nor will your energy stores replenish to normal levels.

    I for the last 2 months or so have trained a push/pull/legs/grip style. I have made strength gains week by week. I HAVE NEVER BEEN THIS STRONG!

    I realy don't know where you got your info, you are sorely mislead.
    #11
    trickyricky
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    RE: new routine for powerlifting 2003/11/05 17:06:27 (permalink)
    yes training 6 times a week would probably be overtraining (depending on intensity)if your a body builder, thats why i dont find push/pull/legs works because 7 days recovery for a body part is way too long, as with most sucsesful strength atheletes. im glad your making gains on it though,but as you are only just starting out whatever routine you do will help increase your strength more so from the neuromusclar pathways being stimulated and learning a new move/ lift than actual physical strength) but im happy squating 2-4 times a week my squats come from 160kg in april to my current 220-230.
    also how can you say it doesnt work when 100% natural olympic lifters can squat, front squat, clean etc. 2-3 times a day 6 days a week? i agree hypertrophy is unlikely but surely relative strength is more important than absolute strength?
    #12
    JF
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    RE: new routine for powerlifting 2003/11/05 20:37:38 (permalink)
    There are pretty much only two ways to train for Olympic lifting, Bulgarian or Soviet style. The Bulgarian method involves a day long training session 5-6 days of the week. Each exercise is performed for a very small number of reps and for a very small amount of time, allowing for ample recovery time during the day. Say what you will, if you were to squat 75% for 4 reps and then have 40-50 minutes of rest before the next exercise, you could exercise that way all day if you'd want, because the muscle never even come close to failure and are always fresh. Alas, this method is reserved for only the pro-athlete, one who has nothing else to do in his day than train.

    The russian method involves shorter training sessions who are heavily based on periodization of the lifts and careful phase planification. Low intensity phases are rotated with higher intensity phases and the routine consist of mainly:
    a)The O-lift (wich have no negative movement and thus never make you feel sore)
    b)Variation of the main lifts (partials for example, no negative here also)
    c)Sprinting, plyometrics (short bout of exercises)
    d)Combined lifts (variations of the principal O-lift, doesn't have a negative phase)
    e)Conditioning lifts (Overhead Squats, Front Squats, Military Press, do have a negative phase but are never taken to failure and are heavily periodized).
    This means that even with the Soviet method, the athlete is not required to "peak" all the time and gains aren't the result of squatting hard and heavy 3-4 times a week, plus, never are any lift taken to failure. Also, since Olympic lifter is a sport that demands skills and careful preparation, knowledge of the sport is what differentiates a good athlete from a great athlete: most of them know their limits and how to train in order to not cross them and injure or burn out themselves, something most of the newbie population isn't able to do now. Advising them to squat 3-4 times a week is thus a bad idea since:
    a)They do not know the techniques to speed up recovery.
    b)They won't follow a strict periodization and will try to peak all the time.
    c)They usually don't have coaching or any support for that matter

    And finally, the CNS is very much like the muscles of our body, it can overtrain, it is a misconception that because we only perform few sets of few reps it is impossible to burnout, it is very possible.

    PS: Many Olympic lifters aren't 100% clean either
    #13
    trickyricky
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    RE: new routine for powerlifting 2003/11/05 23:07:06 (permalink)
    yes i agree with alot of what you said but were digresing, all im saying is that to train strength (not worying about hypertrophy)you must train a body part more than once a week i was using my squats and olympic routines as extreme examples. if your able to increase the weight each week by only working a body part once a week then i dont think your gaining much strength its more so your body geting used to a move (neuromuscular pathways etc) or your technique is improving. its always interesting to see how different diferent bodies react to diferent training principles the best thing to do is experiment, decide your goals and just find the best (not always the most comfy) way of geting there. just because its not the same method as someone else doesnt make it wrong.
    #14
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