powerlifting
- Thread starter tunahead
- Start date
slobberknocker
pro powerlifter
www.elitefts.com read the articles there
www.deepsquatter.com go to archives and read some of that
PL can be real complicated or it can be real simple. I train 3 days a week, and each day is devoted to one of the 3 powerlifts.
I'd just spend some time learning about how to train weak points in each lift. Learn about box squatting, board presses, rack pulls, things of that nature. The elitefts site will be good for that.
Some people do periodization where they take 10 or 12 weeks and work up to a projected max lift, increasing the % of their 1 rep max each week.
Some train Westside which involves Max work and Speed work, and lots of weak point training.
Then there's me. My routine is nuts and makes no sense and there's no reason I should be as strong as I am. I just go in and bleed.
Let me know if you have any specific questions and have fun getting stronger than everyone else on the planet.
www.deepsquatter.com go to archives and read some of that
PL can be real complicated or it can be real simple. I train 3 days a week, and each day is devoted to one of the 3 powerlifts.
I'd just spend some time learning about how to train weak points in each lift. Learn about box squatting, board presses, rack pulls, things of that nature. The elitefts site will be good for that.
Some people do periodization where they take 10 or 12 weeks and work up to a projected max lift, increasing the % of their 1 rep max each week.
Some train Westside which involves Max work and Speed work, and lots of weak point training.
Then there's me. My routine is nuts and makes no sense and there's no reason I should be as strong as I am. I just go in and bleed.
Let me know if you have any specific questions and have fun getting stronger than everyone else on the planet.
hornedfrogs07
New member
I'll let b fold chime in on this, he'd probably be better at it than me, cuz I'd just recommend the 5x5.
captain wacky
90 miles from home
Got this from www.powerlifting.com
I've used it and have liked it alot
"Monday: Squat day - Regular Squats 5x5, Good Mornings 5x5, Power Snatches 3x3 or jump squats 3x3 or Lunges 3x8and Sit - Ups (weighted if possible) 3x10 (Get a School Gym Teacher or experienced lifter to show you the technique for Snatches. They build INCREDIBLE total body strength and power IMHO.)
Wednesday: Bench Day - Flat Bench Press 5x5, Bent Over barbell Power Rows 3x8 (Instead of the bar being in your hands the whole set, bar starts on floor, pick it up overhand grip with as much power as possible up to just below your sternum, then lower it to the floor and let go, and repeat), Dips 3x5 (weighted if you're strong enough), Lat pulldowns 3x8 or pull ups/ chins 3x8 (depends on your strength), and lastly skull crushers 3x8.
Friday: Deadlift Day - Regular Deadlift 5x5 or 8x3, High Pulls or Power cleans 3x3 (do a google search on them if you don't know the exercises), Push Presses 5x5 (Strict military presses are for bodybuilders. Use your knees/ some leg power to force that bar up!), and another deadlift movement, such as romanian deadlifts 3x8."
I've used it and have liked it alot
"Monday: Squat day - Regular Squats 5x5, Good Mornings 5x5, Power Snatches 3x3 or jump squats 3x3 or Lunges 3x8and Sit - Ups (weighted if possible) 3x10 (Get a School Gym Teacher or experienced lifter to show you the technique for Snatches. They build INCREDIBLE total body strength and power IMHO.)
Wednesday: Bench Day - Flat Bench Press 5x5, Bent Over barbell Power Rows 3x8 (Instead of the bar being in your hands the whole set, bar starts on floor, pick it up overhand grip with as much power as possible up to just below your sternum, then lower it to the floor and let go, and repeat), Dips 3x5 (weighted if you're strong enough), Lat pulldowns 3x8 or pull ups/ chins 3x8 (depends on your strength), and lastly skull crushers 3x8.
Friday: Deadlift Day - Regular Deadlift 5x5 or 8x3, High Pulls or Power cleans 3x3 (do a google search on them if you don't know the exercises), Push Presses 5x5 (Strict military presses are for bodybuilders. Use your knees/ some leg power to force that bar up!), and another deadlift movement, such as romanian deadlifts 3x8."
Littlewilly
New member
I follow a WSB routine when powerlifting. It has worked the best for me.
I train 4 times a week MT-TF and do 1 ME day and 1 DE day per lift.
There are many variations for Westside barbell routines.Visit there site or other powerlifitng sites for more info. There are also many great training videos out there that show proper form on Box Squats, Pullthroughs, rev. hypers, etc.
I train 4 times a week MT-TF and do 1 ME day and 1 DE day per lift.
There are many variations for Westside barbell routines.Visit there site or other powerlifitng sites for more info. There are also many great training videos out there that show proper form on Box Squats, Pullthroughs, rev. hypers, etc.
