going for powerlifting

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    mschulke's Avatar
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    going for powerlifting


    stats:
    6'3
    240
    18%bf

    normally just a novice lifter but going towards powerlifting. usually do to many warm up sets(5lbs progression) up to max. some of my maxes are:225 bench, 325 squat, deadlift ???. wondering if this workout was ok to start. 3 workouts per week, 2 exercises for bench/squat/deadlift.

    chest:bb bench/db bench
    tris: tri ext/push down
    bis: stand bi curl/ hammer curl
    back: deadlift/rows
    legs: squat/leg press
    shoulders: military press/db press

    run a 8week cycle using a progressive 3X3 or 5X5 routine. help with critiquing pls.

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    anyone????
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    warm up progressions should be like 20lbs, dont want to burn yourself out warming up with 5lb incraments. if you want a simple routine ask me and i can dig one out of the crates
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    would appreciate a simple workout plan, thanks.
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    make sure you start up a log here and if you have any questions just ask. it's a simple routine off of my site, the guy who made this up squats in the 9s, benches in 6s, and pulls in the 8s. plus he is a personal trainer and trains me. beelze knows him and so does poobah, in fact he trains poobah too.

    Monday:
    Squats 2 x 5
    Box squats 2 x 5
    Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
    posterior core movement 2 x 10-20reps
    heavy abs 2 x 20
    hips 1 x 20-25 reps
    Calves (your choice of exercise if you like) 2 x 10

    Tuesday:
    Wide grip flat bench 2 x 6 (index fingers on the rings)
    hammer grip dbs 2 x 8-12 reps
    tricep push downs 1-2 x 8-100reps. (yup 100)
    db side laterals 1-2 x 10reps light
    db front raises 1-2 x 10reps light
    pull-a-parts 1-2 x 20reps

    Thursday:
    Dead lifts (rotate variations each week) 2 x 5
    posterior core movement 2 x 10-20reps
    heavy abs 2 x 20reps
    rows 2 x 4-8reps
    Reverse grip narrow grip pull downs 2 x 4-8reps
    Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
    hammer curls or reverse curls 2 x 8-12reps
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    thanks, i registered at teamsniffy yesterday and surfed the site a while, got some really good programs to choose from. thanks for the help.
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    ill start a log starting on may 1.
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    cool, make sure you start a log over here too
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    Hard to beat a man with 27-28 years of powerlifting experience. Who also trains with the very best, and can out pull what most of us can do combined.

    Besides that, I've gone from a max Bench of 340 to 1 or 2 weeks off trying a 405 in just 5-6 weeks.

    It's almost like magic.


    Pinder
  

  
 

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