My powerlifting/bodybuilding routine.

[catabolic kid]

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?

[kaptainkeezy04]

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.

[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

[tretch187]

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?

[kaptainkeezy04]

what the hell is bench shirt?

[chest6]

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

[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.

[dr.shred]

bro, what are your goals? are u training for something in particular?

[Powerathlete]

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

[dr.shred]

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.

[catabolic kid]

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.