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Thread: Powerlifting style routine with sguats once a week??

  1. #1
    Wannabe a Beast BigNic's Avatar
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    Powerlifting style routine with sguats once a week??

    Hey ive been doing a body building split type workout for a while, but now id like to try more of a powerlifting one. My goals are to gain strength and some more mass would be nice also. This is good timing bc starting next week i will only be able to lift mondays, wenesdays, fridays, and sundays bc of some things i need to start taking care of so ill graduate. I have been thinking id like to do something like...
    MON---Bench(Main excercise) also db presses-2 sets triceps--total 4 sets--lats-4 sets
    TUES--OFF
    WENS--Dead/squat(main excercises) slds-2 sets t bar rows 2 sets leg press 2 sets
    THURS-OFF
    FRI----Bench(main excercise) flyes- 2 sets triceps-4 sets shoulders-4 sets
    SAT---OFF
    SUN---Dead/squat (main excercise) slds-2 sets t bar rows 2 sets leg press 2 sets

    my only problem is that i have pretty bad recovery time for my legs. I would prefer to work them once a week. Is there any way i could switch this routine to legs once a week?? If any one has any ideas id realyl apreciate it.

  2. #2
    Senior Member bill's Avatar
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    I asked a similar ? to someone and they said do the deads once a wk., and you could do lighter speed squats the second day. And I would even do the Bench as a light form and speed day. on one of the days
    Hope that helps

  3. #3
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    Your workout plan is perfect the way you have it writen. This is what I would suggest.
    Begining of training cycle:
    Mon
    Squat-Heavy
    Deadlift-Medium

    Wed
    Bench-Heavy

    Fri
    Deadlift-Heavy
    Squat-Medium

    Sun
    Bench-Medium

    About mid way through the training cycle when the weight start getting heavy:

    Mon
    Squat-Heavy

    Wed
    Bench-Heavy

    Fri
    Deadlift-Heavy

    Sun
    Bench-Light-Maybe a speed day

    You've got to go with a form of 5x5. Start with moderate weight and increase every week. Put it together right and you'll do fine.

  4. #4
    Wannabe a Beast BigNic's Avatar
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    arite man i really like the 2nd one u gave

  5. #5
    Wannabe a Beast BigNic's Avatar
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    would it be ok to have sldl's on both squat and deadlift day???

  6. #6
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    You should train squat and deadlift twice a week for the first 4-6 weeks of the training cycle, then when the weights get heavy, train them once a week. At this point, you don't want any extra work as you will be peaking in your cycle soon. Volume should be down. So no sldl at this point.

  7. #7
    Wannabe a Beast BigNic's Avatar
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    my problem is that i only have access to a free weight rqack once a week

  8. #8
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    Do you have access to a bench press?

    I've known people to do box squats out of a benchpress. You could do this on your medium day with a spotter

  9. #9
    Wannabe a Beast BigNic's Avatar
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    ive been thinking bout that..thas wut ill do

  10. #10
    Wannabe a Beast BigNic's Avatar
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    hey bro today i went up to my bench and tried the box squats. Worked really well. I put the bb on the top notch which is right aligned with my shoulders. Straddled the bench between my legs n stepped up to the rack n squatted just like it was out of a squat rack. The bench works great as a box bc it takes me down to parallel. I really apreciate your help. If you ever have the time check out my journal bc i could use all the help i could get now that im tryin a p lifting routine

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