going for powerlifting

[mschulke]

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.

 

[mschulke]

anyone????

 

[guyfromkop2]

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

 

[mschulke]

would appreciate a simple workout plan, thanks.

 

[guyfromkop2]

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

 

[mschulke]

thanks, i registered at teamsniffy yesterday and surfed the site a while, got some really good programs to choose from. thanks for the help.

 

[mschulke]

ill start a log starting on may 1.

 

[guyfromkop2]

cool, make sure you start a log over here too

 

[Poobah]

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
:bow28: