Hey im 19 and 181lbs as of monday.
I want to compete in meets and i know my total is to low to ever win.
My current 3 rep maxes are
Bench-245
Squat-350
Deadlift-445
I was doing bodybuilding for about 1.5 years strictly and i just started switching over to powerlifting 5 monthes ago.
I tried a convential westside routine and became very overtrained and lost 5lbs of muscle...started at 190 went to 185.
Then i tried westside barbell for skinny guys v3, figuring a natural could handle this load, lost another 5lbs of size, my back is smaller and so are my arms.
So i figured i try more of a powerbuilding routine i made myself.
Here is the layout:
2 on, 1 off, 1 on, 1 off...i may be taking an extra day off here or there bc of work and school or to simply rest.
Push/Pull/Legs Split
Workout A-Max Effort Push
Workout A-Rep Effort Pull
Workout A-Max Effort Legs
Workout B-Rep Effort Push
Workout B-Max Effort Pull
Workout B-Rep Effort Legs
Push
Max Effort ALT w/ Rep Effort Lift
3 sets 3-5 reps, 2>90%, 1 100% ALT w/ 3 sets Max reps (15-25 reps)
Supplimental Lift
2 sets Max Reps (15-20 reps) ALT w/ 3 sets 8-12 reps
Delt Compound Lift
3 sets 8-12 reps
Heavy Tris Lift
3 sets 8-12 reps
Rep Tris Lift
2 sets 15-25 reps
Rep Delts Lift
3 sets 10-20 reps
Pull
Rep Effort ALT w/ Mod Effort Lift
3 sets Max reps (15-25 reps) OR 3 sets 8-12 reps
Deadlift Variation (Only done on Max Effort Pull Days)
3 sets 3-5 reps, 2>90%, 1 100%
Verticle Pull Lift
3 sets 8-12 reps
Horizontal Pull/Rear Delt Superset
3-4 sets 8-12 reps
Shrugs/Elbow Flexer Superset
3-4 sets 8-15 reps
Grip/Forearms Work
2-3 sets, Various times, holds, reps
Legs
Max Effort ALT w/ Mod Effort Lift
3 sets 3-5 reps, 2>90%, 1 100% ALT w/ 3 sets 8-12 reps
Unilateral Lift ALT w/ Unilateral Lift w/ ADDED ROM
3 sets 6-12 reps ALT w/ 3 set 8-12 reps
Hamstring/Posterior Chain Lift
3 sets 8-12 reps
Quad Lift
2 sets 10-15 reps
Calves Lift
4 sets 15-20 reps
Abs
High Rep Abs Circuit ALT w/ Weighted Abs Work
Does this look like a solid routine for my goals of size/strength with progression of the big three in mind?
I want to compete in meets and i know my total is to low to ever win.
My current 3 rep maxes are
Bench-245
Squat-350
Deadlift-445
I was doing bodybuilding for about 1.5 years strictly and i just started switching over to powerlifting 5 monthes ago.
I tried a convential westside routine and became very overtrained and lost 5lbs of muscle...started at 190 went to 185.
Then i tried westside barbell for skinny guys v3, figuring a natural could handle this load, lost another 5lbs of size, my back is smaller and so are my arms.
So i figured i try more of a powerbuilding routine i made myself.
Here is the layout:
2 on, 1 off, 1 on, 1 off...i may be taking an extra day off here or there bc of work and school or to simply rest.
Push/Pull/Legs Split
Workout A-Max Effort Push
Workout A-Rep Effort Pull
Workout A-Max Effort Legs
Workout B-Rep Effort Push
Workout B-Max Effort Pull
Workout B-Rep Effort Legs
Push
Max Effort ALT w/ Rep Effort Lift
3 sets 3-5 reps, 2>90%, 1 100% ALT w/ 3 sets Max reps (15-25 reps)
Supplimental Lift
2 sets Max Reps (15-20 reps) ALT w/ 3 sets 8-12 reps
Delt Compound Lift
3 sets 8-12 reps
Heavy Tris Lift
3 sets 8-12 reps
Rep Tris Lift
2 sets 15-25 reps
Rep Delts Lift
3 sets 10-20 reps
Pull
Rep Effort ALT w/ Mod Effort Lift
3 sets Max reps (15-25 reps) OR 3 sets 8-12 reps
Deadlift Variation (Only done on Max Effort Pull Days)
3 sets 3-5 reps, 2>90%, 1 100%
Verticle Pull Lift
3 sets 8-12 reps
Horizontal Pull/Rear Delt Superset
3-4 sets 8-12 reps
Shrugs/Elbow Flexer Superset
3-4 sets 8-15 reps
Grip/Forearms Work
2-3 sets, Various times, holds, reps
Legs
Max Effort ALT w/ Mod Effort Lift
3 sets 3-5 reps, 2>90%, 1 100% ALT w/ 3 sets 8-12 reps
Unilateral Lift ALT w/ Unilateral Lift w/ ADDED ROM
3 sets 6-12 reps ALT w/ 3 set 8-12 reps
Hamstring/Posterior Chain Lift
3 sets 8-12 reps
Quad Lift
2 sets 10-15 reps
Calves Lift
4 sets 15-20 reps
Abs
High Rep Abs Circuit ALT w/ Weighted Abs Work
Does this look like a solid routine for my goals of size/strength with progression of the big three in mind?