am new to powerlifting and have just put my best routine together. i am not isolating i dont no if this is right or wrong but its the way i like to train. i am 17years old i am 95kg and here are my 1 rep max stats- bench 110kg, squat 160kg, deadlift 190kg i hope that helps. i am just looking for help and would like to know if i'm heading in the right direction.
strate leg deadlift
incline dembell press
close grip bench press
That looks to me at least like its still a little stuck in bodybuilding
What I would recommend is
Monday - DE squat (this means dynamic effort or speed squat)
Wednsday (or Tuesday) - ME Bench (max effort bench - heavy bench)
Friday - (or Thursday) - ME Squat
Sunday - or saturday - DE Bench
On your ME Bench days you'll want to do your ascessory work for upper back, lats and triceps and rear delts
On your ME Squat days you want to do your ascessory work for lower back, hams and quads
I'd also recommend you scrap the oly lifts. Not a good idea to mix the two. I've had friends that tried against my recommendation and ended up paying the price with their shoulders
Is There Anymore Help Out There, I Want To Get My New Routine Started As Soone As I Can
Last edited by mr.strong; 04-12-2008 at 08:11 AM.
holy volume batman!
i wouldnt do sldl after squat day.
you say you dont isolate but theres 6 iso movements there.
dont do dumbbel row or dumbbel incline press or curl or chinup or tricep press or calf raise.
i wouldnt do pullups the day after tbar row and curls.
i woulnt do military press or tricep press the day after bench day.
I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
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