trying to powerlift, help please

  1. trying to powerlift, help please

    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
    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
    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
    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
    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
    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?

  2. If you lost weight on those other programs you simply weren't eating enough. That will often make a huge difference in the effectiveness of the program.
    Your program looks like it could be OK, but I can't quite decipher all of it. With proper programming alternating between heavy days and rep days can work well. Just make sure you have a reasonable progression scheme and don't go to absolute failure on the rep days. You can do the higher reps, just stop the set with a rep or two in the tank. You get about 99% of the benefits, but is a bit easier to recovery from.
    I think a simplier approach would be to do 5/3/1 and choose assistance exercises that fit your needs. That combined with eating more.

  3. well in the westside routines it never mentioned not going to failure on any lifts except for the dynamic effort you think i could maybe stick to westside and try to not hit failure all the time on rep days and eat more and id be ok?

  4. also the idea behind what i picked was to hit each workout every 5 days and switch between trying to pr on 3 rep maxes and pr on rep workouts, it allows for more rest i feel.
    I looked into 5/3/ looks good except the accessory work is just anything? and there is a lot of rest time time between each workout, looks like about 9 days?
    I liked westside training and increased my lifts i just was looking for a change but similar to what i was doing kinda

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