Results 1 to 8 of 8

Thread: My Current Powerlifting Routine:

  1. #1
    Tearing **** Up FortifiedIron's Avatar
    Join Date
    Jan 2003
    Location
    Earth
    Posts
    715

    My Current Powerlifting Routine:

    The powerlifter: (Friend made this page for me
    http://67.85.14.142:27015/kyle.asp
    just enter your lift max's and it tells you what to do.)
    Deadlift Routine:

    Deadlift:
    1) 3x6 70%
    2)3x6 75%
    3)6x3 70%
    4) 3x6 75%
    5) 4x4 80%
    6) 4x4 80%
    7) 4x3 85%
    8) 4x3 90%
    9)OFF
    10) 6 (70%) 5 (80%) 4 (85%) 2 (95%)
    11) 5 (80%) 4 (85%) 3 (90%) 2 (95%) 1 (97.5%)
    12) 3 (95%) 2 (95%) 2 (97.5%) 1 (100%)
    13) 3 (95%) 2x1(100%)
    14) 3x1 (100%) 2x1(Over Max)

    **Alternate Snatch grip deadlifts and Partial Reps wkly after deadlift session: 1-8: 5x3 10-14:
    wk 1-14
    Weighted Sit-ups 3x8

    Wk 1-8

    Stiff Leg Dead lifts 3x8
    Bent over Rows 3x8
    Military Press 3x8
    Good Mornings (Variation) 3x8

    Wk 10-11
    Power Shrug 3x5
    Stiff Leg Dead lifts 3x5
    Bent over Rows 3x5
    Military Press 3x5
    Good Morning (Variation) 3x5

    Wk 12-14
    Power Clean 4x5
    Power Shrug 4x5
    Straight Leg Dead lift 4x5

    Bench Press Routine:

    Wks 1-14 Bench:

    1) 60% 4x6
    2) 65% 4x6
    3) 70% 5x5
    4) 75% 5x5
    5) 75% 5x5
    6) 70% 5x6
    7) 80% 5x3-2x2
    8) 85% 5x3-2x2
    9) Rest
    10) 6 (80%) 5 (85%) 4 (85%) 3 (90%)
    11) 5 (80%) 4 (90%) 2 (95%)
    12) 4 (90%) 3 (95%)
    13) 3x1 (100%)
    14) 3x1 (100%)

    Wk 1-14
    Lockout work 5x3
    Medicine Ball Explosive Core Drills

    wk 1-8 3x8
    Incline
    Close Grip
    Skull Crushers
    French Press

    Wk 10-14 4x5
    Jm Press
    Skull Crushers
    French Press

    Squat Routine:

    1) 3x6 70%
    2) 3x6 75%
    3) 6x3 70%
    4) 3x6 75%
    5) 4x4 80%
    6) 4x4 80%
    7) 4x3 85%
    8) 4x3 90%
    9) OFF
    10) 6 (70%) 5 (80%) 4 (85%) 2(90%)
    11) 5 (70%) 4 (75%) 3 (80%) 2 (90%)
    12) 4 (80%) 3 (85%) 2 (90%) 1 (95%)
    13) 4 (85%) 2 (90%) 2x1 (95%)
    14) 2x2 (90%) 1 (95%) 1 (Over max)

    wk 1-14
    Saxon Bends 3x8

    wk 1-8 3x6
    Hack Squat
    Leg Press
    Seated Rasies (3x20)
    Standing Rasies (3x15)

    wk 10-14 4x4
    Front Squat
    Leg Press
    Standing Rasies (3x20)


    **Figured I'd post it incase somebody was interested in getting into powerlifting.



    KC

  2. #2
    Tearing **** Up FortifiedIron's Avatar
    Join Date
    Jan 2003
    Location
    Earth
    Posts
    715
    Didnt mean to post routine in this section sorry y'all. If a mod seem's it fit could you plz move this to the proper section!


    Thanks,
    KC

  3. #3
    Think Tank TMan's Avatar
    Join Date
    Aug 2002
    Location
    Austin, TX
    Posts
    289
    I don't think there is any need for all those calf raises in a PL routine. From what I've read the calf muscles only constitute about 6% of the force used to do a squat. Rarely is a person's calves holding them back in the squat.

    Other than that the routine looks okay. A little too much volume for me personally, though.
    "Load the bar, do the set, forget about it until the next workout. It's not rocket surgery."
    - Dan Martin

    "Pain is not my enemy; it is my call to greatness."
    - Henry Rollins

  4. #4
    Tearing **** Up FortifiedIron's Avatar
    Join Date
    Jan 2003
    Location
    Earth
    Posts
    715
    Its a very simple form of periodization. I've used similar programs that have helped me greatly.


    KC

  5. #5
    eating out millertime's Avatar
    Join Date
    Nov 2001
    Posts
    1,907
    Good luck with your routine, I'm starting a 6 week periodization routine.
    Week
    1 - 70%
    2 - 75%
    3 - 65%
    4 - 85%
    5 - 75%
    6 - 90%

  6. #6
    Senior Member benchmonster's Avatar
    Join Date
    Aug 2002
    Posts
    414
    I am not a fan of periodization routines, but if it works for you, great.

    B.

  7. #7
    eating out millertime's Avatar
    Join Date
    Nov 2001
    Posts
    1,907
    Originally posted by benchmonster
    I am not a fan of periodization routines, but if it works for you, great.

    B.
    What would you recomend?

  8. #8
    Senior Member benchmonster's Avatar
    Join Date
    Aug 2002
    Posts
    414
    The conjugate method.

    B.

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
  •