Results 1 to 15 of 15

Thread: powerlifting splits????

  1. #1
    Senior Member Bosshogg300's Avatar
    Join Date
    Nov 2009
    Posts
    225

    powerlifting splits????

    what is a good powerlifting split that will help specifically increase your bench along with your dead lift?

  2. #2
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    do you squat?

    here are some common routines just google any of them and follow it
    wendler's 5/3/1
    Defranco's westside for skinny bastards 1,2, or 3
    strarting strength

  3. #3
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    If you are trying to increase just your bench, look at this site's 30lbs in 30 days routine. I doubt your deadlift will decrease in the 30 days and Chris Mason has said that it is common for it to increase as well.

  4. #4
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Bosshogg300 View Post
    what is a good powerlifting split that will help specifically increase your bench along with your dead lift?
    What is your current split?
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  5. #5
    Senior Member
    Join Date
    Mar 2009
    Posts
    703
    Boss,
    We need more info bro... How long have you been training? Are you training for a compettion? If so, how far out are you?

    If you're planning on doing a push-pull meet you obviously have to make your BP & DL a priority.

  6. #6
    Senior Member
    Join Date
    Oct 2009
    Posts
    2,016
    I like to keep mine very simple.

    Sun Bench Day, Tues Assistance Day(Upperback, lats, Delts, Biceps), Thursday Squat and Deadlift.

    Optimum rest, and since Im not in the gym daily I actually want to be there when I am.

    Best thing you can do is to keep in mind what your goal is. To be a powerlifter. We arent bodybuilders.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

    Best lifts Equipped
    1050, 840, 715. Total: 2605

    Representing AtLarge Nutrition and EliteFTS

  7. #7
    Wannabebig Member
    Join Date
    Sep 2008
    Posts
    26
    I have a squat/leg day, a bench/chest day, a deadlift/back day, and a light bench/shoulders+arms day with western periodization. Stands the test of time for raw lifters.

  8. #8
    Senior Member Bosshogg300's Avatar
    Join Date
    Nov 2009
    Posts
    225
    i have never done a comp but i have my mind set on doing one this winter sometime i weigh 187 pounds with a max bench of 300 hundred and ive never maxed out with deads but i have done 500 with rack deads for 3 and i am planning on doing just a bench comp but i might do the dead and bench but anyways i want to increase my dead..but heres my split..

    Monday- chest tris

    heavy dumbell presses
    incline bench
    incline flys
    pushdowns skullcrushers
    dips

    tuesday- back and shoulders

    rack deads
    lat pulls
    cable rows
    lat raises
    standing shoulder press

    wensday-off


    thrusday -legs

    box squats
    leg presses
    leg extentions
    hamstring curls
    calf raises

    friday- triceps biceps

    bench press
    floor presses
    pushdowns
    dips
    hammercurls
    alternating curls
    rope curls

  9. #9
    Senior Member Bosshogg300's Avatar
    Join Date
    Nov 2009
    Posts
    225
    i just need to find a split that will help increase my strength with bench and deads and my size too

  10. #10
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Here's my split

    Mon- Squat
    Tue- Bench
    Wed- Accessory(light active recovery work)
    Thu- Deadlifts
    Fri- Declines
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  11. #11
    Senior Member
    Join Date
    Mar 2009
    Posts
    703
    Boss,
    My routine is very simple as follows:
    Mon. Sqt.
    Wed. BP
    Fri. DL

    When I train for a Push/Pull meet the only thing I change is the sqt. I back-off the real hvy. weights about 12-weeks out and focus on 5x5 for the sqt. That allows me to focus more on the DL & technique doing mostly singles, doubles & triples.

    Also, add in more lower back work such as, pull-thoughs, hyper ext., good mornings, and hvy. core work/ ab work.
    If your slow at lock-out add-in rack pulls, hvy. shrugs, & pulls w/ bands. Back-off the accessory work as you get closer to comp. and work your technique. Maintain the sqt./ leg work but stick w/ 5's or approx. 75-85% 1rm.

    Just my .02
    Good luck bro!
    RC

  12. #12
    Senior Member Bosshogg300's Avatar
    Join Date
    Nov 2009
    Posts
    225
    what do you do for other excercises on your bench day and leg day

  13. #13
    Senior Member Bosshogg300's Avatar
    Join Date
    Nov 2009
    Posts
    225
    do you do boards bc ive never done them.. or do you do lockouts..or do dumbell presses and incline benchs or speed benchs.. like i said ive never done preperation for a comp and i dont want to f up

  14. #14
    Senior Member
    Join Date
    Mar 2009
    Posts
    703
    Boss,

    I assume you're training RAW since you've just started PL'ing?

    Comp. prep is a bit different for raw vs geared... Shot me a PM.

  15. #15
    Senior Member Bosshogg300's Avatar
    Join Date
    Nov 2009
    Posts
    225
    well ive been training for sports and im going to play college ball so ive been powerlifting for couple years .. but never concentrated on it like i have now bc im just going to college and no sports... and yes im training raw but i bought a bench shirt awhile ago and never used it much because i didnt know when i was going to do a comp

Similar Threads

  1. Powerlifting Terminology
    By Sensei in forum Powerlifting and Strength Training
    Replies: 28
    Last Post: 10-05-2010, 04:03 PM
  2. Advanced Powerlifting Techniques
    By AJ_H in forum Powerlifting and Strength Training
    Replies: 8
    Last Post: 06-16-2009, 06:38 AM
  3. Hott Powerlifting Chicks?
    By Jeff Garvin in forum General Chat
    Replies: 31
    Last Post: 05-15-2009, 10:48 AM
  4. GreenG - Mickyjune26 - Switch to Powerlifting. Compete in 2008!
    By mickyjune26 in forum Member Online Journals
    Replies: 147
    Last Post: 11-03-2007, 09:37 AM
  5. Retiring from powerlifting
    By Jinkies in forum Powerlifting and Strength Training
    Replies: 40
    Last Post: 05-02-2007, 10:31 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •