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  1. #1
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    My powerlifting/bodybuilding routine.

    Critique this routine...it is based on the westside program and the typical bodybuilding program.

    MONDAY:
    ME (max effort) bench (3 x 3)
    Heavy Flyes (3 x 10)
    Heavy Dips (work up to max)
    One arm extensions (3 x 6)
    Weighted abs

    TUESDAY:
    Typical bodybuilding routine
    for the back (no deadlifts)

    WEDNESDAY:
    Recovery day

    THURSDAY:
    ME Squat or Box squat
    Hyperextensions or stiff leg deads
    Unilateral squat or Hack squats

    FRIDAY:
    Dynamic Bench (Speed press 8 x 2)
    Than go into a typical bodybuilding shoulder routine
    Weighted abs

    SATURDAY:
    Recovery day

    SUNDAY:
    Dynamic Squat (Box squat for speed 8 x 2)
    Sled dragging
    Light plyometrics



    So, what do you guys think?

  2. #2
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    I have no advice for you on your routine, but I would say choose one or the other...bodybuilding or powerlifting...but i could be wrong in saying this because im very impressed with the way powerlifters are handling their physiques these days...not long ago they were just huge blobs, now they actually have a nice looking body with plenty of muscle. So they obviously have the bodybuilding/powerlifting routine as well.

  3. #3
    chest6's Avatar
    chest6 is offline Banned
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    Wheres your deadlift speed day? I would incorporate work with boards on bench. Also if you can get into chain and bands and get a bench shirt

  4. #4
    tretch187's Avatar
    tretch187 is offline Associate Member
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    Quote Originally Posted by chest6
    Wheres your deadlift speed day? I would incorporate work with boards on bench. Also if you can get into chain and bands and get a bench shirt
    Just curious as plifting is something I know less about.... but....

    why bench shirt if he is not competing?

  5. #5
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    what the hell is bench shirt?

  6. #6
    chest6's Avatar
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    Quote Originally Posted by tretch187
    Just curious as plifting is something I know less about.... but....

    why bench shirt if he is not competing?
    You make a good point. Sorry about that...made a mistake

  7. #7
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    powerlifting and bodybuilding go hand in hand. A powerlifter can take advantage of incorporating bbing hypertrophy into their routine as well as a bber using strength lifts/powerlifts to gain muscle. There is no wrong or right way to train for each sport. Personally I gain muscle off of powerlifting and get smaller off of straight up bbing routine.

  8. #8
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    bro, what are your goals? are u training for something in particular?

  9. #9
    Powerathlete's Avatar
    Powerathlete is offline New Member
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    Quote Originally Posted by dr.shred
    powerlifting and bodybuilding go hand in hand. A powerlifter can take advantage of incorporating bbing hypertrophy into their routine as well as a bber using strength lifts/powerlifts to gain muscle. There is no wrong or right way to train for each sport. Personally I gain muscle off of powerlifting and get smaller off of straight up bbing routine.
    I agree. T-nation had a good article on this. http://www.t-nation.com/readTopic.do...ydra?id=727966

  10. #10
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    Quote Originally Posted by Powerathlete
    I agree. T-nation had a good article on this. http://www.t-nation.com/readTopic.do...ydra?id=727966
    already ahead of u bro, i read t-nation religiously.

  11. #11
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    I am in submission wrestling and I just want to be as big an explosive as I can be.

    I was doing typical bodybuilding routines for a while and it has been working up untile about 4 or 5 months ago. So, now I want to bulild muscle throuh gaining strength.

    Also, on Mondays I alternate between board press and regualr bench press, the same way I alternate box squat on paralell squat on Thursday.

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