PDA

View Full Version : Starting to powerlift



440Charger
08-20-2004, 01:07 PM
Hi im interested in starting power lifting and was wondering what a routine looks like or some more info on it. I do cleans, deads, squats now so not to much of a stretch as of now.

Paul Stagg
08-23-2004, 08:26 AM
There are lots of different routines you can use.

Try reading www.elitefts.com

I'd also read the articles over at deepsquatter.com

Do a search for 'sheiko'.

Then, there are basic linear periodization routines, where over an 8-16 week period, you decrease reps and increase weight.

SalahG
08-25-2004, 01:19 AM
This is the first program I ever used, and I still use it today, works great.

Weeks 1-4: 5 sets of 8, you last set being a 8 rep max
Weeks 5-8: 5 sets of 5, you last set being a 5 rep max
Weeks 9-12: 5 sets of 3, you last set being a 3 rep max
Weeks 12-15: 5 sets of 2, you last set being a 2 rep max
Week 16: Max out on all your lift's, or do a competition

Take two weeks off, then repeat. :)