need some advice

[cmillett]

I'm wanting to get into a local power meet ,but I'm fairly new to power lifting and need some advice on my program,I work shift work 24hrs. on and 48hrs. off,well I'll show you all my normal routine at first then I'll show you the routine that I've come up with second,

day 1
chest,tri's
[chest workout consists of flat bench straightv bar 3 warm up sets 1 max set 3 working sets with chains,3sets 10-12 reps incline DB's,3sets 10-12 reps decline DB's,tri's I just blow them out till failure,I]

day 2
legs,bi's
[squat,3 sets warm up 1 max rep,3 working sets with chains,stiff legs 3 sets 10 reps,legf ext. 3 sets 10-12 reps,calf raises 3 sets of 20,bis what ever works]

day 3
off

day 4
shoulders,tri's
[what ever works on my shoulders that day usally 3 different movements,tri's ,blow them out

day 5
back,bi's
[dead lift 3 warm up sets,1 max set,3 working sets,T-bar 3 sets 8-10 reps,close grip palms to you laterall pull downs 3 sets 10-12 reps,wide grip pull downs 3 sets 10-12 reps,bi's what ever works]

day 6
off

day 7
same as day 1
and so on

that is my normal routine,I know that is nothing like you'r power lifting routine's but that routine has gotten me pretty thick and strong[5'7'' 205lbs. 10% bf,375 raw bench,405 raw squat only using belt,405 dead lift]well I'll show you what I've come up with for my power lifting routine,remember I work shift work,

day 1
bench,arms
[flat bench with chains 5 sets of 5 reps,21's with straight bar 3 sets for bi's,rope drop sets 3 sets for tris]

day 2
squat,dead lift
[squat 5 sets of 5 reps with cains,dead lift 5 sets of 5 reps]

day 3
off

day 4
same as day 1

day 5
same as day 2

day 6
off

well I hope I'm on the right road for power lifting,any comments would be greatly appreciated.

[Velkar182]

It kind of stinks having a schedule like that. I think when I was at that level of pl I started paying attention to all the little things. Being without sleep like that raises cortisone levels, which will become an increasing pain in your ass as you get stronger, but also keep your workouts at close to 45 minutes, because your test drops off at that point. If you juice than forget the last two things I said.
As far as workouts go, what your doing doesn't look too bad. I tend to train GPP as if I were a bodybuilder by doing a bodypart or two by themselves, and just murdering them. So if your missing anything it is probably the focus on your hypertrophy. But I know great powerlifter who never bother with much "bicep only workouts" or shit like that. Implementing Goodmornings can do wonders as well. Some things you can look into are the West Side style of training using Max Effort and Dynamic Effort workouts, there is something called the "No Deadlift" deadlift routine, and maybe look into some forms of H.I.T. like heavy negatives on the bench. All of the things I have mentioned are somewhat controversial, probably because they work differently from person to person. So read up.

[cmillett]

It kind of stinks having a schedule like that. I think when I was at that level of pl I started paying attention to all the little things. Being without sleep like that raises cortisone levels, which will become an increasing pain in your ass as you get stronger, but also keep your workouts at close to 45 minutes, because your test drops off at that point. If you juice than forget the last two things I said.
As far as workouts go, what your doing doesn't look too bad. I tend to train GPP as if I were a bodybuilder by doing a bodypart or two by themselves, and just murdering them. So if your missing anything it is probably the focus on your hypertrophy. But I know great powerlifter who never bother with much "bicep only workouts" or shit like that. Implementing Goodmornings can do wonders as well. Some things you can look into are the West Side style of training using Max Effort and Dynamic Effort workouts, there is something called the "No Deadlift" deadlift routine, and maybe look into some forms of H.I.T. like heavy negatives on the bench. All of the things I have mentioned are somewhat controversial, probably because they work differently from person to person. So read up.

well I personally like my shift work,I don't have to stay awake the whole time I'm at work,I call it my other home[a fire station],I don't do nothing but sleep and eat unless we get a fire or EMS call,but any how,what part of my work out looks good to you the first or second routine?

[madeincanada]

if u want to powerlift the second one is a better routine. however it still does look like a bit like a bodybuilding routine. you dont have to worry as much about biceps, doing then once a week to exercises,3 sets will work. in my opinion, u do not have to give a day for shoulders as well.
a very basic routine that i have used is PHEEZER follows like this .... however i have changed somethings by adding supplementary exercises for arms and shoulders.

THE WEIGHT AND REPS DOES CHANGE ... THE CYCLE FOR CHEST WAS SET FOR A 223 MAX 1RM U HAVE TO CHANGE THE % FOR YOUR OWN WORKOUTS

8-WEEK CYCLE:

WEEK 1
Monday (Heavy Day)
Benchpress 135X10, 165X10, 175X8
Close grip Benchpress 115X8X2
Lying Dumbbell Presses 20X10X2
Dips Bodyweight X10X2
Weighted Push-Ups 45X10X2
Lying Tricep Extensions 55X10X3

Thursday (light day)
Benchpress 135X10X1, 145X8X2 (3 second pause reps)
Power Rack Lockouts (110% of your 1RM) X5X2
Tricep pushdowns 30X10X2
Hammer Curls 20X10X2

WEEK 2
Monday (Heavy Day)
BenchPress 135X10 170x8, 180x8
Close Grip Benchpress 120x8x2
Lying Dummbell presses 25x10x2
Dips Bodyweightx10x2
Weighted push-ups 45x10x2
Lying Tricep Extensions 55x10x3

Thursday (Light Day)
Benchpress 135x10, 150x8x2 (3 second pause reps)
Power Rack Lockouts (109% of your 1RM) x5x2
Tricep Pushdowns 30x10x2
Hammer Curls 20x10x2

WEEK 3
Monday (Heavy Day)
Benchpress 135x10, 175x6, 185x6
close grip benchpress 125x8x2
Lying dumbbell presses 30x10x2
Dips Bodyweightx10x2
weighted pushups 70x10x2
Lying Tricep Extensions 60x10x3

Thursday (Light Day)
Benchpress 135x10, 155x8x2 (3 second pause reps)
Power Rack Lockouts (108% of your 1RM)x5x2
Tricep pushdowns 35x10x2
hammer curls 25x10x2

WEEK 4
Monday (Heavy Day)
Benchpress 135x10, 180x5 190x5
Close grip benchpress 135x6x2
Lying dumbbell presses 50x6x2
Dips (add 15lbs)x8x2
Weighted Push-ups 70x8x2
Lying tricep extensions 65x8x2

Thursday (Light day)
Benchpress 135x10, 160x8x2 (3 second pause reps)
power Rack lockouts (107% of your 1RM)x5x2
Tricep Pushdowns 40x8x2
Hammer curls 30x8x2

WEEK 5
Monday (heavy day)
Benchpress 135x10, 185x10, 195x5, 170x5 (3 second pause reps)
Close Grip Benchpress 145x5x2
Lying dumbbell presses 55x6x2
Dips (add 20lbs)x6x2
Weighted Push-ups 100x6x2
Lying Tricep Extensions 65x8x2

Thursdsay (Light day)
Benchpress 135x10, 165x6x3 (3 second pause reps)
Power Rack Lockouts (106% of your 1RM)x5x2
Tricep pushdowns 45x6x2
Hammer Curls 40x6x3

WEEK 6
Monday (Heavy Day)
Benchpress 135x10, 200x3, 210x3 175x5 (3 second pause reps)
Close grip benchpress 155x5x2
Lying dumbbell presses 60x5x2
Dips (add 30lbs)x5x2
Weighted Push-ups 75x5x3
Lying Tricep Extensions 75x6x3

Thursday (Light Day)
Benchpress 135x10 170x5x3 (3 second pause reps)
Power Rack lockouts (105% of your 1RM)x5x2
Tricep Pushdowns 50x5x2
Hammer Curls 45x5x3

WEEK 7
Monday
Benchpress 135x10 215x2, 230x2 185x5

WEEK 8
135x10, 185x1, 240x1, 250x1

week1
Tuesday - Max Effort Lower Body Day

Box Squats 3 sets of 5 (3-5 warm-up sets)
Good Mornings 3 sets of 5 (3-5 warm-up sets)
Pull-Throughs 4-8 sets of 8
Pull-down Abs 3-7 sets of 8
Hanging Leg Raises 4 sets to failure
Reverse Hypers 4 sets of 8

Friday - Dynamic Effort Lower Body Day

Box Squat 15 sets of 2 reps
Romanian Deadlifts 4 sets of 15
Pull -down Abs 3-7 sets of 8
Hanging Leg Raises 4 sets to failure
Reverse Hypers 4 sets of 8

week2

Tuesday - Max Effort Lower Body Day

DeadLifts 3 sets of 5 (3-5 warm-up sets)
Zerchers 3 sets of 5 (3-5 warm-up sets)
Pull-Throughs 4-8 sets of 8
Pull-down Abs 3-7 sets of 8
Hanging Leg Raises 4 sets to failure
Reverse Hypers 4 sets of 8

Friday - Dynamic Effort Lower Body Day

Box Squat 15 sets of 2 reps
Stiff Legged Dl's 4 sets of 15
Pull -down Abs 3-7 sets of 8
Hanging Leg Raises 4 sets to failure
Reverse Hypers 4 sets of 8

week3

Tuesday Max effort lower body day

Rack Pulls :: Warmup, 5X3, 3X1
Overhead Squats :: 3X5
Reverse Hypers :: 3X5
GHR :: BWx10x4
Hip Thrusts :: 100lbs x8x3

Friday Dynamic Effort lower body day

Box Squats :: Warmup, 1X8, 1x5, 1x8, 1X2 using Bands or chains
Speed Deads :: All Double mini's, 135x1, 135x1, 155x1, 185x1, 185x1, 185x1, 205x1, 225x1,
Pull Throughs :: 1x8, 1x6, 1x3
Squat thrusts :: 200x6x4
Calves :: Whatever you want to do for them

[madeincanada]

has this helped u at all

[Squatman51]

I would read up on westside barbell and work out 4 days a week. Westside is the best for increasing strength.

[cmillett]

well this is what I finally put together,

day 1 heavy
squats,isolated movements on were I felt weak

day 2 heavy
bench

day 3
off

day 4
dead lifts,and at least to other back movements

day 5 maintenence
2 movements on chest/shoulders high volume
2 movements on legs high volume

day 6
off

day 7
same as day 1

[cmillett]

well this is what I finally put together,

day 1 heavy
squats,isolated movements on were I felt weak

day 2 heavy
bench

day 3
off

day 4
dead lifts,and at least to other back movements

day 5 maintenence
2 movements on chest/shoulders high volume
2 movements on legs high volume

day 6
off

day 7
same as day 1

I put this routine together based on west side,and a few other power lifting routines that I got from some of you and some people at the gym,I'm going to give a run and I'll let every body know how I progress,as of now my stats;5'7'' 200lbs. at 10% bf bench raw 365lbs. squat 405 lbs. belt only,dead 365lbs.

[RJstrong]

here is a basic template of what i've been doing:

Mon: Squats, good mornings
Tues: off
Wed: off (rest from heavy squats will help you on your bench day)
Thur. Bench, rear delts.
Fri. Deadlifts, hypers
Sat. Close grips followed with bi's and tri's

good luck with some trial and error you will find what works for you.

[Doc.Sust]

well this is what I finally put together,

day 1 heavy
squats,isolated movements on were I felt weak

day 2 heavy
bench

day 3
off

day 4
dead lifts,and at least to other back movements

day 5 maintenence
2 movements on chest/shoulders high volume
2 movements on legs high volume

day 6
off

day 7
same as day 1

on day 5 do speed work, don't worry about high volume shoulders. you can do shoulder, but you don't need high volume,pick one or two execises, and thats it. all and all this isn't a bad progrm, looks alot better. keep trying new ideas, and you will find what works. rjstrongs program is a great example of keeping it easy,and it is a basic template that most powerlifters ,who don't follow westside, use this or a similar derivative of it.

[cmillett]

thanks guys,for all the info. keep it coming,and I will try what you said Docsust,about day 5,well as of now this week my stats are as follows 5'7''197lbs. bench no shirt 355lbs.,squat belt and raps no suit 425lbs.,dead lift 355lbs.,I will keep you all posted on how my routine comes along,again guys thaks for the help!

[Doc.Sust]

thanks guys,for all the info. keep it coming,and I will try what you said Docsust,about day 5,well as of now this week my stats are as follows 5'7''197lbs. bench no shirt 355lbs.,squat belt and raps no suit 425lbs.,dead lift 355lbs.,I will keep you all posted on how my routine comes along,again guys thaks for the help!

good work!!try it and you will se the gains!!the hardest thing i find with all lifters is to try something new. break old habbits, open you mind and think out of the box, that is how we thrive. good luck my friend keep me posted. and lets get that deadlift up!!! next max cycle i want to hear your closer to 400lbs!!!