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FortifiedIron
01-14-2003, 12:19 AM
The powerlifter: (Friend made this page for me
http://67.85.14.142:27015/kyle.asp
just enter your lift max's and it tells you what to do.)
Deadlift Routine:

Deadlift:
1) 3x6 70%
2)3x6 75%
3)6x3 70%
4) 3x6 75%
5) 4x4 80%
6) 4x4 80%
7) 4x3 85%
8) 4x3 90%
9)OFF
10) 6 (70%) 5 (80%) 4 (85%) 2 (95%)
11) 5 (80%) 4 (85%) 3 (90%) 2 (95%) 1 (97.5%)
12) 3 (95%) 2 (95%) 2 (97.5%) 1 (100%)
13) 3 (95%) 2x1(100%)
14) 3x1 (100%) 2x1(Over Max)

**Alternate Snatch grip deadlifts and Partial Reps wkly after deadlift session: 1-8: 5x3 10-14:
wk 1-14
Weighted Sit-ups 3x8

Wk 1-8

Stiff Leg Dead lifts 3x8
Bent over Rows 3x8
Military Press 3x8
Good Mornings (Variation) 3x8

Wk 10-11
Power Shrug 3x5
Stiff Leg Dead lifts 3x5
Bent over Rows 3x5
Military Press 3x5
Good Morning (Variation) 3x5

Wk 12-14
Power Clean 4x5
Power Shrug 4x5
Straight Leg Dead lift 4x5

Bench Press Routine:

Wks 1-14 Bench:

1) 60% 4x6
2) 65% 4x6
3) 70% 5x5
4) 75% 5x5
5) 75% 5x5
6) 70% 5x6
7) 80% 5x3-2x2
8) 85% 5x3-2x2
9) Rest
10) 6 (80%) 5 (85%) 4 (85%) 3 (90%)
11) 5 (80%) 4 (90%) 2 (95%)
12) 4 (90%) 3 (95%)
13) 3x1 (100%)
14) 3x1 (100%)

Wk 1-14
Lockout work 5x3
Medicine Ball Explosive Core Drills

wk 1-8 3x8
Incline
Close Grip
Skull Crushers
French Press

Wk 10-14 4x5
Jm Press
Skull Crushers
French Press

Squat Routine:

1) 3x6 70%
2) 3x6 75%
3) 6x3 70%
4) 3x6 75%
5) 4x4 80%
6) 4x4 80%
7) 4x3 85%
8) 4x3 90%
9) OFF
10) 6 (70%) 5 (80%) 4 (85%) 2(90%)
11) 5 (70%) 4 (75%) 3 (80%) 2 (90%)
12) 4 (80%) 3 (85%) 2 (90%) 1 (95%)
13) 4 (85%) 2 (90%) 2x1 (95%)
14) 2x2 (90%) 1 (95%) 1 (Over max)

wk 1-14
Saxon Bends 3x8

wk 1-8 3x6
Hack Squat
Leg Press
Seated Rasies (3x20)
Standing Rasies (3x15)

wk 10-14 4x4
Front Squat
Leg Press
Standing Rasies (3x20)


**Figured I'd post it incase somebody was interested in getting into powerlifting.



KC

FortifiedIron
01-14-2003, 01:29 AM
Didnt mean to post routine in this section sorry y'all. If a mod seem's it fit could you plz move this to the proper section!


Thanks,
KC

TMan
01-14-2003, 07:02 AM
I don't think there is any need for all those calf raises in a PL routine. From what I've read the calf muscles only constitute about 6% of the force used to do a squat. Rarely is a person's calves holding them back in the squat.

Other than that the routine looks okay. A little too much volume for me personally, though.

FortifiedIron
01-14-2003, 11:55 AM
Its a very simple form of periodization. I've used similar programs that have helped me greatly.


KC

millertime
01-14-2003, 12:30 PM
Good luck with your routine, I'm starting a 6 week periodization routine.
Week
1 - 70%
2 - 75%
3 - 65%
4 - 85%
5 - 75%
6 - 90%

benchmonster
01-14-2003, 01:22 PM
I am not a fan of periodization routines, but if it works for you, great.

B.

millertime
01-14-2003, 01:27 PM
Originally posted by benchmonster
I am not a fan of periodization routines, but if it works for you, great.

B.

What would you recomend?

benchmonster
01-14-2003, 02:31 PM
The conjugate method.

B.