Powerlifting program

Hestman

New member
I found this program

http://i609.photobucket.com/albums/tt176/Hestman/power_lifting_routine_routine.jpg


I was planning on doing this workout like this

week one

mon-wed-fri bench-squat-bench

week two

mon-wed-fri squat-bench-squat

and so on rotating back and forth

You guys said i should try a 3 day program and i found this one. What do you think??

Im planning on starting it on monday.

But since ive started my andropen/tren depot cycle ive gained 8 pounds since sunday!!! of coars ive been eating everything i come in contact with lol. I still live at home and my mom was like where is all the tuna? i said i ate it, she was like we had 15 cans what the hell?? lol
 
Where did you find it?

The exercises looks ok, but the whole % thing for everyset looks weird.

For beginners i dont like to use % programs anyhow, because you really dont have 1rep maxes to calculate from, gaining is always faster in the beginning also.

How about this:

For the main moves, squat and change the bench to a military press work up to a 5rep max in 5sets, try and lift more weigth everytime even if its only 2pounds, just make shure to progress.

The rest of the exercises do 3-4sets of 10-12reps, not go to failure on these.

Change the 3rd exercise of day 2 from shoulder presses to flat or decline dumbell presses.

What ya think?

And keep eating all them good foods;)
 
Oh ps brother, try and learn as much technique as you can before starting, this way you will lift more weigth and more importantly stay injury free!
 
Where did you find it?

The exercises looks ok, but the whole % thing for everyset looks weird.

For beginners i dont like to use % programs anyhow, because you really dont have 1rep maxes to calculate from, gaining is always faster in the beginning also.

How about this:

For the main moves, squat and change the bench to a military press work up to a 5rep max in 5sets, try and lift more weigth everytime even if its only 2pounds, just make shure to progress.

The rest of the exercises do 3-4sets of 10-12reps, not go to failure on these.

Change the 3rd exercise of day 2 from shoulder presses to flat or decline dumbell presses.

What ya think?

And keep eating all them good foods;)

So your saying for day two workout don't do chest but do military press? I dont know if im reading it wrong but i think thats what you said. I need to get heavier dumbbells for the decline dumbbell press. but your way seems good. so my workout would look like

Day 1
Squats 5sets 5reps
dead lifts 5sets 5reps
leg curls 4sets 10-12reps
weighted crunches 4sets 10-12reps

day 2

military press 5sets 5reps
bent over row 5sets 5reps
flat/decline dumbbell press 5sets 5reps
tri extensions 4sets 10-12reps

and i found that program from here

Sample Powerlifting Routine

i googled power lifting routine. had some decent info on powerlifting
 
Ok like this:

Day 1
Squats 5sets 5reps(improve last set every week)
dead lifts 4sets 8-10reps
leg curls 4sets 10-12reps
weighted crunches 4sets 10-12reps

day 2

military press 5sets 5reps(improve last set every week)
bent over row 4sets 10reps
flat/decline dumbbell press 3-4sets 10-15reps
tri extensions 3sets 10-12reps
Situps 3x20

I sayd military press because its a safer exercise, but dont worry, it will make your flat bench grow a lot! It hits the shoulders, upper chest and triceps very hard, plus because the range of motion is longer it makes it so much more harder.

Dont forget to strech to help recovery(GAINS), and help you stay injury free!
 
Awesome dude thanks this sounds like to training program i need. Im still going through the kitchen like a shop vac lol

So this program gonna get me really big and strong? My goal is to get to over 200 pounds but who knows
 
Just looked again and your taking trembolone? If so be careful with the lifting because it will increase your muscle strentgh much much faster then your tendoms and ligaments! So move at a steady pace.

This program will def. make you strong like an ox, and the shurest way to get bigger is to get stronger! Starting a log would be a great idea to keep things in check and have others give you pointers.

Good luck!
 
Yeah i record ever set every rep every weight amount and the level of diffuculty the set was for me lol. so if i do a set like on bench it would be like

1st set 145lb 10x easy lol I really dont bench alot. but i hope with this program i can. thanks man
 
okay gave it a shot today at the gym for the first time and here is what i did.

21yrs old 6ft 0in 179lbs

Squats

weight reps
135lbs 5x (warm up)
175lbs 5x
175lbs 5x
185lbs 5x
185lbs 5x
195lbs 5x

Deadlifts

165lbs 10x
175lbs 10x
185lbs 10x
190lbs 10x

Leg curls (Machine)

70lbs 10x
80lbs 10x
90lbs 10x
100lbs 10x

Double crunches

4 sets of 20x


I worked up a pretty good sweat and my body got very red on the squats and the deadlifts. I dont think this is a lot of weight but it seems that this is my level of strength and this is what i can complete.

Any tips and pointers let me know guys thanks!!!
 
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