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Thread: Powerlifting Routine.

  1. #1
    Risk10k Clifford Gillmore's Avatar
    Join Date
    Sep 2005
    Perth, Western Australia

    Powerlifting Routine.

    Err, yeah. I'm looking to start a routine that incorporates all 3 lifts - most routines I have seen neglect one lift to one degree or another. Any general directions on this one?

  2. #2
    Cock-Diesel Bound Optimum08's Avatar
    Join Date
    Jun 2003
    Afternoon Delight
    more specific? i don't know what you are asking
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
    "No matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max"-bIgHwN86
    "Reach for some self discipline."-Holto

  3. #3
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips:

  4. #4
    Risk10k Clifford Gillmore's Avatar
    Join Date
    Sep 2005
    Perth, Western Australia
    Thanks Sensei, the Dinosaur training split is just the ticket.

  5. #5
    Sculpted by Science brickt.'s Avatar
    Join Date
    Dec 2005
    Land of Oz
    Why not try Westside? It incorporates all three lifts, just rotates them so that you don't like .. die.

    These are the exercises I'm starting next week.

    ME UP
    Suspended Bench - Work up to 1RM
    Arnold Press - 4 x 6-8
    T-Bar Row - 4 x 6-8
    Rope Pushdown - 3 x 8-12
    Cable Curl - 3 x 8-12

    DE LOW
    Box Squats - 10 x 3 at 50%
    Deadlift - 10 x 1 at 50%
    SLDL - 4 x 6-8
    Incline Crunch - 3 x 8-12
    DB Side Bend - 3 x 8-12

    DE UP
    Suspended Bench - 10 x 3 at 50%
    Rack Lockout - 4 x 6-8
    Pulldowns - 4 x 6-8
    Throat Pulls - 3 x 8-12
    BB Curl - 3 x 8-12

    ME LOW
    Deadlift - Work up to 1RM
    DB Split Squats - 4 x 6-8
    Pullthrough - 4 x 6-8
    Hyperextension 3 x 8-12
    Cable Crunch - 3 x 8-12
    Last edited by brickt.; 03-26-2006 at 04:42 PM.
    Poo is also LBM - The Built


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