Powerlifting Workout Help

[crand003]

I need help with powerlifting routine. I do just the bench press competitions, but Im stuck right now. The next Comp is in Nov. Please Help. My chest and Tri day consists of:
Bench-2x6 and 2x4
Incline-2x4 and 2x2
Weighted Dips-3x10
Skull Crushers-3x10
Tri Pushdowns-3x8
Kickbacks-2x15

 

[LeanMeOut]

Do a search.....a lot of guys have posted their routines in this forum. Then put one together and post it up to let the powerlifting gurus have a look.

 

[pullinbig]

I need help with powerlifting routine. I do just the bench press competitions, but Im stuck right now. The next Comp is in Nov. Please Help. My chest and Tri day consists of:
Bench-2x6 and 2x4
Incline-2x4 and 2x2
Weighted Dips-3x10
Skull Crushers-3x10
Tri Pushdowns-3x8
Kickbacks-2x15

you compete raw or assited?

 

[crand003]

raw

 

[blackjack]

for the workout you provided i would:
-leave out the kickbacks
-choose either flat bench OR weighted dips. but not both on the same day.
-substitute skulls or pushdowns with close grip bench(heavy on these) and rotate every coouple of weeks.

 

[Who is Mike Jones?]

for the workout you provided i would:
-leave out the kickbacks
-choose either flat bench OR weighted dips. but not both on the same day.
-substitute skulls or pushdowns with close grip bench(heavy on these)

Agreed on the kickbacks . . . .

I like the flat bench and the dips and I feel my tris get a good burn on chest day without having to do close grip bench

 

[pullinbig]

for the workout you provided i would:
-leave out the kickbacks
-choose either flat bench OR weighted dips. but not both on the same day.
-substitute skulls or pushdowns with close grip bench(heavy on these) and rotate every coouple of weeks.

black jack he competes. he has to flat bench since that is what he competes at.

roflmao.

crand pm me please.

 

[blackbeard]

Work your sticking points in the bench
i think your going to heavy on the incline work

hit the tri's harder with better exercises like
CG benches
skulls
DB extensions
Tate Presses

also dont overlook working on your form..if your set up isnt right youll most likely miss the lift

 

[jcp2]

break it up into two workouts. Use one of them for a speed day and pause all your reps for a two count. Use bench variations, just don't bench every week. Paused speed work, and low pin presses helped my bench quite a bit. Keep your shoulder gurdle strong, and thrash your back.

 

[blackjack]

black jack he competes. he has to flat bench since that is what he competes at.

roflmao.

crand pm me please.