As some of you may know I am trying to get into powerlifting. I have just finished my 3 month 4 day split, and taking a week off before starting a new powerlifting routine. I am looking to start a VERY simple, 3 day workout including OLY lifts, Powerlifting, and then alternatives like lunges and good mornings.
this is what i have come up with
Day 1 (Alternate) DE
Incline DB Bench 3x5
Good Mornings 3x5
Day 2 (Powerlifting) ME
Day 2 (Olympic) SE
Push Press 3x8
Basically Day 1 will be Dynamic, Day 2 will be maximal and Day 3 will be with strict form.
olympic day will be ATG squats, full cleans (is it better to have full cleans or power cleans?) and push press
I am trying to bench, squat and deadlift twice a week, one heavy and one light. i am thinking about doing snatches instead of cleans, rack pulls instead of good mornings and strict shoulder press instead of pushpress.
i know it looks like low volume but the intensity is going to be very high. i would like to mabye add in some accessory work for calves, bi's, tri's and traps, but im not sure where to put it? what do u think of this routine? good or ****?