powerlifter's routine?

[jackcity10]

could someone give me an example of a powerlifters routine? or even if you just post the excercises they do. besides deads, squat, bench press, what other types of excercises do they incorperate into their routines?

wondering because ill be cramming for time soon and might switch to a routine with just core movements and stuff, but i donno what to do for the "and stuff" part.

thanks.

 

[DADAWG]

pullinbig is a powerlifter and a pretty damn good one to , read everything training wise you can that hes posted , also at the top of the training page is a sticky with vids hes posted of various lifts .
as for powerlifters they tend to stick to basic compound movements or variations of them .squats or box squats with or without chains or bands on squat day . flat bench close medium and narrow grip with or without chains or bands , board presses , floor presses, weighted dips etc. on bench day . heavy barbell and dumbell rows along with chins and deadlifts on back day

 

[blackbeard]

i agree with dawg..also heres a link to westside barbell..

http://www.elitefitnesssystems.com/

 

[pullinbig]

heres a clip froman earlier post.

Here’s a generic one that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. 3 days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does no include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs. Limit cardio to 3 times week for 30 – 45 minutes low impact as intense cardio burns muscle.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 2 x 10

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

 

[jackcity10]

wow, 3 posts flooded with info. ty so much

 

[pullinbig]

keep us posted of your progress bubba.

 

[jackcity10]

PB, i can do all those excersizes in my basement except for leg press. do you think i should just forget about it, or replace it with leg curls and extensions?

 

[pullinbig]

lunges will work.

 

[AssItch]

For what it's worth, I base my workout on PB's post, and I have found I like doing squats first, then zercher front squats instead of leg presses.

 

[pullinbig]

yeah these exercises are not etched in stone. sub some new stuff in occassioanlly. play whe reps and sets when you become stagnant. hell gibe this 12 weeks and then go back to your other routine. its more o f a strength conditionaing program as opposed to whatever else people claim is out there. =0)

 

[jackcity10]

i just did box squats for the first time today and used a ridiculously low weight, and also went heavier in squats then i ever did befpre... but now my upper/ mid back right on my spine hurts if i bent backwards, like crunching vertebrae or something but not that bad. this happen to anyone else? is it the box squats?

oh ya, i can also feel it even if im just walking, but if i inhale and hold my breath i cant feel it. wtf? i wanna be able to do squats next week and deads this thursday. this sucks

 

[hornedfrogs07]

If your form got shitty, you probably strained a muscle back there. If not, then it's somewhat possible that your spine is just compressed from the extra weight. My back crackles and pops like popcorn for a coupla hours after a good squat workout, just from the vertebral compression caused by supporting that weight. It's usually all good the next day at the latest, but if not, you could probably see a chiro and get that taken care of.

 

[pullinbig]

get some clips of your squats and deads and email them to me or host them and post them here. then we can make sure its not a form isssue.

 

[jackcity10]

PB, next mon. when i go heavy on squats again ill make a vid of them, ill send that 1 with the deads.

spike - it sounds like the same thing as you described. the pain is pretty much gone today. i just hope it doesnt get worse next mon.

 

[pullinbig]

looking forward to it.