View Full Version : Powerlifting Routine

06-08-2006, 09:42 PM
Flat Bench 5x5
Skull Crushers 3x10 last set to failure
Lateral Raises 4x10
Dumbell Bench Press 3x10

Sumo Deadlift 3x3
Leg Curls 3x8
Leg Extensions 4x10
Hack Squat 3x3

Deadlift 3x3
Reverse Hyperextensions 3x15
Barbell Curls 5x5
Pull Ups 3x10

Abs HEAVY 3x6-8

I was wondering how this routine looks I took Westside and 5x5 and kinda blended them. I know it might not be the best but I'm new to making routines and I am focusing on strength right now so I tried my best to come up with a good routine. So any help/advice on how to make this routine better is appreciated. Thanx in advanced

By the way don't say add squats I can't do them I don't have the right equipment.

06-08-2006, 11:03 PM
If you can't do squats then do powercleans, front squats and zercher squats.

Lose the leg curls and leg extentions. If you're a powerlifter, these movements are useless. Use Good Mornings, SLDLs, Dimel Deads, and Front squats instead.

Add at least one more heavy ab day.

Clifford Gillmore
06-09-2006, 05:23 AM
Speed work. Do up a nice big macro cycle and then look at how everything pans out.

06-09-2006, 11:06 AM
I don't think you need to do sumo deads AND conventional deads. At least not only 2 days apart. Put legs on Monday and Bench stuff on Wednesday so you have your leg/back further apart.