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View Full Version : can someone help? please critique



theguyfrompa
07-26-2005, 04:23 PM
here's a powerlifting routine i'm thinking about starting, any help critiquing this would help out a lot.

Odd Weeks

Monday:
Squats 5 x 3
SLDL 2 x 8
heavy abs 2 x 20
Seated Calves RP 2 x 15/30

Wednsday
Rack Lockouts
1" above chest wide grip 2 x 3
4" above chest wide grip 2 x 3
8" above chest medium grip 2 x 3
Flat dumbell press hammer grip 2 x 8
Tricep Pushdowns shoudler width 2 x 8
Pull aparts 2 x 15
Side Laterals 2 x 10

Friday:
Dead lifts 5 x 3
pull thrus 1 x 10-15
heavy abs 2 x 20
Bent over rows 3 x 5-6
Reverse grip narrow grip pull downs 2 x 8-10
Standing wide grip curls 2 x 8


Even Weeks

Monday:
Box Squats 5 x 3
Pull Thrus 2 x 8
Heavy abs 2 x 20
Standing Calves RP 2 x 15/30

Wednsday:
same as above for at least a month, then i'll switch it up

Friday:
Rack pulls(set at knee level) 5 x 3
GM's(light) 2 x 5
Heavy Abs 2 x 20
Chest Supported Rows 3 x 5-6
Pull downs 2 x 8-10(didnt know what else i could substitute this with)
EZ Bar Curl 2 x 8

on tuesday and thursday i will be pulling a sled. thanks in advance.

debussy
07-26-2005, 09:43 PM
The routine doesn't look too bad to me. However, I've heard that pin presses dont transfer that great to regular bench press. Also, doing a wide grip pin press 1" isn't too safe. You're trying to get dead weight (heavy nonetheless) moving when your muscles are in their weakest position. Why don't you just do board presses instead?

Sensei
07-26-2005, 11:09 PM
The routine doesn't look too bad to me. However, I've heard that pin presses dont transfer that great to regular bench press. Also, doing a wide grip pin press 1" isn't too safe. You're trying to get dead weight (heavy nonetheless) moving when your muscles are in their weakest position. Why don't you just do board presses instead?

I agree. I don't know what your numbers, training background, etc. is, but you're putting a lot of emphasis on pin presses here w. very little just plain old benching. What is your reasoning for this?

Pulling the sled is great, but you might consider just doing this after your regular training sessions - I think your SQ/DL sessions are going to suffer if you do them on tuesday and thursday unless you go really light w. the sled.

Will benching only 1x/week be enough for you?