07-23-2005, 02:42 PM #1
Post Your Powerlifting Routine - Need Some Advice
What's up fella's,
I'm making the transition again into Powerlifting but stuck with the same routine.
I was using the Advanced German Volume Training but a 10x5 method with increases of 10% and 10x3 then a decrease by 5% and back to 10x5 then repeat.
Worked well for me but I want to incorperate more of a deadlift into it. This is what I was following
Day 1 - Chest/Back
Incline Bench - 10x5
Chin Ups - 10x5
Weighted Dips - 3x8
Dumbell Rows - 3x8
Day 2 - Legs
Squat - 10x5
Hamstring Curls - 10x5
Bent-Knee Deads - 2x8
Hack Squat Calf Raises - 3x8
Donkey Raises - 3x8
Standing Machine Raises - 3x8
Day 3- Off
Day 4 - Arms/Shoulders
Weighted Dips - 10x5
Incline Hammer Curls - 10x5
Bent Over Dumbell Laterals - 4x8
Dumbell Laterals - 4x8
Day 5 - Off
My issues are I have no heavy Deads in there and my Leg day takes me around 90 minutes. I do get strong, but I get beat up in the process.
Any other routines I could bum off some of you more experienced Powerlifters?
07-23-2005, 02:44 PM #2
Also, I don't feel my shoulders and traps are utilized enough. Any suggestions.
07-23-2005, 03:34 PM #3Associate Member
- Join Date
- Mar 2004
About your shoulders, i would say that you don't train em compoundly like you do chest and legs. I mean, the shoulders weren't just meant for only lateral movement, but for pushing movements too. But I don't know, this new training regimen you layed out could probably be just that, new.
07-24-2005, 11:03 AM #4Originally Posted by Redz122
In regards to my shoulders, they were sore after my Chest/Back workout, I think I may just add in a few isolation exercises here and there.
Bump for some more responses.
07-24-2005, 02:32 PM #5
Just search for West Side and metal militia training.. the answers to your question are already written down hundreds of times over...
07-25-2005, 08:21 AM #6
i use max effort/ periodization for bench,squat,deadlifts,and military is works very well.
Also use 5x5 and 5,5,5,3,3 for power exercises such as rack lockouts, floor press, inclines,close grips,dips, lunges,stiff legs,etc
07-25-2005, 03:20 PM #7Originally Posted by phreezer
07-25-2005, 03:45 PM #8Associate Member
- Join Date
- Mar 2005
- Houston, TX
Ronny- you are right, you really can't train "Westside" and be natural. I've tried many times, always end up over training. Give me a day or so and maybe I can put something together for you.
07-25-2005, 05:58 PM #9Retired Vet
Originally Posted by phreezer
- Join Date
- Feb 2004
Also, here's an example, very similar to what I do:
Originally Posted by RoNNy THe BuLL
Last edited by Blown_SC; 07-25-2005 at 06:01 PM.
07-25-2005, 06:52 PM #10Originally Posted by RoNNy THe BuLL
That's absurd.. I know many Very Competitive Powerlifters who perform West Side that do not Juice.. Damn Man.. Steroids aren't all that... Once you get your general level of physical preparedness up you'll have no difficulty performing westside's volume.. WOW.. I can't even believe that you said that.. Hell I trained West Side completely natural for over a year and made good gains....
07-25-2005, 09:51 PM #11Originally Posted by Blown_SC
Why I'm sticking to a power routine now is because it's not as stressfull on the CNS. Anything too much in the gym and I risk over-training.
07-25-2005, 09:53 PM #12Originally Posted by phreezer
07-25-2005, 09:55 PM #13Originally Posted by power65
Genetically I can be stronger then I can be bigger so I'm trying to utilize it as much as I can. The only thing I'm weak in is my bench. My 1RM is 315 at a bodyweight of 208lbs. My deadlift is 495 and my squat is 405. I need to improve on my squat and my bench.
07-25-2005, 09:56 PM #14
Actually, I don't know if I can count my Deadlift as 495, it was with straps. I think without I can barely pull 405, anything over that and my grip goes.
07-26-2005, 02:54 PM #15Originally Posted by RoNNy THe BuLL
07-26-2005, 04:15 PM #16
german block training
ok routine is called german block training or the 3x3. program is 3days a wk one day of rest seperating each day. mon, wed , fri or tues thurs sat. etc. program is 8 wks.
1st 4 wks every day you squat press and deadlift. no auxillary work is needed due to the amount of core lifts you are doing(sounds odd, but it works!!!)
wk 1 58% squat 5 sets 5 reps ,8 sets of 6 reps in the press ,and dead 5 sets of 5
wk 2 60% same rep scheme
wk 5-8 are diferent, here is where the fun begins.
wk 5 monday squat 80% 2 sets of 1, press 6 sets of 4 60%, dead 3 sets of 3 60%
wed squat 60% 3s of 3r, press 80% 2 sets of 1 rep, dead 3sets of 3 60%
fri squat 60% 3s of 3r, press 6 sets of 4 reps 60%, dead 2 sets of 1 80%
wk 6 follow last wks same rep scheme, still use 60% for the lighter speed days, and 85% for your max effort days on squat, press and dead.
wk 7 90% for max efort exerises, still 60% for the dynamic or speed exercises
wk 8 95% for max efort exerises, still 60% for the dynamic or speed exercises
sets and reps are the same from wks 5-8 and the days exercises are the same. after wk 8, take a wk of lifting off and the following wk max out. then use you new max numbers and you can do the program again, this type of training can be done year round. back to back to back.....etc.
to start take your current max numbers,add 20 pounds to your current squat max, 10 to your press , and 15 to the deadlift and use the percentages from these numbers to figure out what weights you will use.
side note, this works great for peaking for a meet. also feel free to try chains, bands, board presses, sumo or conventional, deads. you can rotate execises per day just like west side does"conjugate method" especially with the speed/dynamic effort exercises and all the exercises in the first 4 wks. pick one per day!!!! for example dont do half your presses with boards and the flip over to bands for the last few sets. if you want to do boards, do just boards for the entire day. then the next work out day, you can do all bands and so and so on. this is a template, you can fill in the blanks yourself. the program was intended for straight weight, but it can be done using todays new resistance methods. accomadate for band and chain weight and lower the straight weight percentage by 10, 15 or 20 %. if using board presses, rack presses, partiial squats and deadllifts, add 10,15. or 20% to the straight weight numbers. don't alter the max effort percentages or exercises for this program!!!!! do them the way you would max out or the form and technique you would use in a contest.
if you must do some auxillary exercises, be my guest,keep them light and brief, no high volume or heavy resistance, you will get enough from doing the three major lifts 3 times a wk. confused? just ask.
07-27-2005, 01:29 PM #17Associate Member
- Join Date
- Mar 2005
- Houston, TX
I'm not going to give a whole 12 week cycle of mine, but I'll show you guys what my breakdown per/ body part looks like.
Sunday: Triceps, Shoulder work
Monday: Light Day..Stretching, Biceps & Grip work,calves, abs,
Tuesday: Squat work + assistance exercises
Wednesday: Upper Back work
Thurdsay: Bench work
Friday: DL + hamstring work
This split has worked wonders for me. All my body parts get plenty of rest.
09-20-2005, 06:33 PM #18
Powerlifting less taxing on the CNS than what? The bench, deadlift, and squat are the most CNS intensive lifts you can do.
09-20-2005, 11:56 PM #19
I train with singles almost exclusively most the time
09-25-2005, 09:53 PM #20
I've used a few good routines. Westside is good, metal militia is good. Basic periodization works really well. I think the key is varying your training so your body doesn't get used to something.
09-26-2005, 09:50 AM #21Originally Posted by powerliftmike
09-27-2005, 12:16 PM #22Banned
- Join Date
- Sep 2005
- Pittsburgh, PA
I don't think people emphasize core strength enough here. I don't mean lower back, I mean abs. If the front and back of your core aren't equally strong, you risk injury, just as is the case with any worker muscle/stablizer muscle relationship (ie tricep/bicep).
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