Powerlifting

[xbobx]

For two months now I have been training towards doing pull-push meets and i need a suggestion or two of what might help my bench and deads increase so I can start gettin closer to some records for my class if not break them.

Stats:
22 y/o
5'8
184lbs

Bench
345*3 raw
Deads
405*5 raw
465*2 belted

 

[NXG+]

well with that ammount of information its quite literally impossible to post any constructive comments...

need to know:

a) where you miss lifts on both lifts
b) raw or eqp
c) what you currently do

 

[Aztech]

what are your maxes bro? those look like pretty decent numbers

 

[xbobx]

well with that ammount of information its quite literally impossible to post any constructive comments...

need to know:

a) where you miss lifts on both lifts
b) raw or eqp
c) what you currently do

ya i am really now sure what you guys would need to know so i didnt provide much before sorry

a)deads i miss at 475 and bench i have never tried to go higher than 345.....i never have a spotter so i move up slowly which sucks

b)no eqp i dont even use wrist wraps. i ordered some but i havent gotten them yet...only support i have ever really used was a belt

c)my split is:
chest/triceps/core
back/core/traps
biceps/shoulders/core
legs/core
I only do legs every other week...because of how rough my workout is

 

[xbobx]

Here is an example of how my different days go. I dont do the same thing every time I work out but this is my general guideline I try to follow



chest/triceps/core
flat bench (5 sets 5-12reps)
cybex incline (4 sets 8-12reps)
incline dumbbell (4-5 sets 8-16 reps)
rope pulldown(3 sets 12-18 reps)
vbar pushdown(3 sets 12-18 reps)
cable kickbacks(3 sets 12-18 reps)
cable crossovers(upwards)(3 sets 8-12 reps)
HS flyes (3 sets 5-12 reps)


back/core/traps
lat pull downs (4 sets 8-12 reps)
seated rows(3 sets 5-12 reps)
single arm rows(3 sets 5-12 reps)
deads(6 sets 5-12 reps)
reverse flyes(3 sets 8-12 reps)
bent rows(3 sets 5-10 reps)
rack shrugs(8 sets 5-12 reps)
barbell shrugs(3 sets 5-12 reps)


biceps/shoulders/core/lower back
alternating curls(5 sets 5-10 reps)
hammer curls(5 sets 5-12 reps)
straight bar curls(3 sets 5-12 reps)
rope curls(5 sets 5-12 reps)
dumbbell shoulder press(4 sets 5-12 reps)
upright rows(3 sets 8-18 reps)
low cable delt raises(4 sets 8-12 reps)
hypers(8 sets 20-24 reps or failure)
front raises superseted with lateral raises (start at 45 do 15 reps rest switch to other exercise then drop down to next lower weight...until at 10lbs)


legs/core
leg press(6 sets 8-12 reps)
seated calf raises(4 sets 12-16 reps)
calf raises(3 sets 8-12 reps)
seated leg curls(4 sets 8-12 reps)
leg extensions (4 sets 8-12 reps)
squats(8 sets 5-12 reps)

for core i really dont have a set routine i just pick exercises as i am going





My rotationg is usually something along the lines of:

chest/triceps/core
biceps/shoulders/core/lower back
back/core/traps
rest
legs/core
biceps/shoulders/core/lower back
chest/triceps/core
rest
back/core/traps
chest/triceps/core
biceps/shoulders/core/lower back
rest

 

[eastarr69]

i am going to say you are doing to much..most powerlifting is at a hheavier weight for less reps..not to say that i doint see guys doing as much or more training then you do..but also your rep ranges to me are out of whack..i would thin you would want to maintain a 5 rep range..maybe 8 rep range on lighter days for smaller muscles..but i cant see a 12 rep range for powerlifting...but thqats me...i am a bench baby and do usapl bench only, raw meets..my bros do all three lifts, but they train heavy, and less reps, but quite a few sets...and i like to see the bicep work you do..most powerlifting guys neglect the bis, which you virtually do not use when powerlifting anyhow...I am a firm believer in heavy and a rep range from 3-8 depending on the exercise and the bodypart your working...just my .02

E