My powerlifting sample routine:
Monday:
Bench 80%x5,85%x4,90%x3,95%x2,100%x1 ,80-85%x5
Miltary Press 4x10
Dbrows 4x10
tate press 3x10
tricep pushdown 3x10
facepulls 4x12
Tuesday:
Squats 80%x5,85%x4,90%x3,95%x2,100%x1 ,80-85%x5
Some form of deadlift 4x10
leg press 4x10
abs 5x20
Wednesday:
Off
Thursday:
Miltary Press 80%x5,85%x4,90%x3,95%x2,100%x1 ,80-85%x5
Some form of bench 4x10
Dbrows 4x10
tate press 3x10
tricep pushdown 3x10
facepulls 4x12
Friday:
Deadlifts 80%x5,85%x4,90%x3,95%x2,100%x1 ,80-85%x5
squats 4x10
leg press 4x10
abs 5x20
Every fourth week i deload and change my max effort exercises.
Sample of my meals:
Meal 1=1.5 scoops of *** Amplified wheybolic extreme 60 +24 ounces of fat free milk.52 grams of protien 410 calories.
Meal 2=3 4oz salmon fillets ,sweet potato,and brocoli.64 grams of protien
Meal 3= 1.5 scoops of *** Amplified wheybolic extreme 60 +24 ounces of fat free milk.52 grams of protien 410 calories.
Meal 4=4 4oz tilapia fillets,,sweet potato,and brocoli.82 grams of protien