3 Day Powerlifting Routine? - UK-Muscle Body Building Community

SA12 · 21-10-2004, 10:32 AM

I was wondering if any of you guys would be kind enough to put together a 3 Day Powerlifting Routine for me to start using as currently I do not have a 100% set routine, and feel that I train a little to much like a bodybuilder for my aims.

I train on a Monday, Wednesday, Friday and have a reasonable diet that I am currently following that I have posted up here previously so I think I got that right

I know its a very vague post, but I was hoping someone would throw up their idea of a good routine and then we can critique/improve it from there to get the ideal Powerlifting routine.

Cheers,

SA12 · 21-10-2004, 05:52 PM

anyone?

winger · 21-10-2004, 06:03 PM

James Titor comes to mind!

**big pete** · 21-10-2004, 06:05 PM

this is one that i followed for 8 weeks. loved the strength increases

mon, light squat, heavy deads, tricep speed work

weds, heavy bench

fri, heavy squat, light dead

light= warmups then 5 sets of 3 @ 50%1rm pausing and exploding to the top of the ROM
heavy=warmup, then pyramid from warmup weight to max of 85%1rm for 2 reps. slowly lowering reps (10,8,6,4,3,2,2,2,2) do what doubles you "feel" is right
tricep speed= close grip bench. pause at the bottom, and explode with speed upwards

obv, if you fall short in one area, then that is the one to work on. what are your lifts etc etc

does that help?

SA12 · 21-10-2004, 06:06 PM

Nice Sig Winger...Where is the log of that chat again?

I wouldn't mind reading it a second time, found it very funny, lol

Ill wait for James to pay a visit to this thread then I guess...Cheers.

SA12 · 21-10-2004, 06:08 PM

Quote:

Originally Posted by big pete

this is one that i followed for 8 weeks. loved the strength increases

mon, light squat, heavy deads, tricep speed work

weds, heavy bench

fri, heavy squat, light dead

light= warmups then 5 sets of 3 @ 50%1rm pausing and exploding to the top of the ROM
heavy=warmup, then pyramid from warmup weight to max of 85%1rm for 2 reps. slowly lowering reps (10,8,6,4,3,2,2,2,2) do what doubles you "feel" is right
tricep speed= close grip bench. pause at the bottom, and explode with speed upwards

obv, if you fall short in one area, then that is the one to work on. what are your lifts etc etc

does that help?

Yep, thats wot I am after to start...Now I have something to work on cos I dont really know to much about the powerlifting part of weight training.

Thanks Pete

**big pete** · 21-10-2004, 06:31 PM

prepare for aches and pains. and if/when you go back to BBing, then be prepared for a distinct lack of fitness when it comes to high reps,lol

SA12 · 21-10-2004, 07:07 PM

Quote:

Originally Posted by big pete

prepare for aches and pains. and if/when you go back to BBing, then be prepared for a distinct lack of fitness when it comes to high reps,lol

What sort of excercises do you do on the wednesday for example...

Would you just do the bench press or would you do bench first, then things like incline and dumbell to strengthen the supporting muscles?

21-10-2004, 07:50 PM

Oh God I have been waiting for a thread like this for months!!!!

Here is a good basic routine outline that will allow you to work your own twist on it to accomodate any weaknesses you have.

1.
Squat - This is where the money is. Squat goes up, everything goes up with it. Bench included. Try 5x5 to start with, then 5x3, then 3x2 then work up to a 1RM. Do 3-6 weeks of each.
Paused Squat - 3x3. Paused squats rule. Hold the pause for at least 2 seconds at the bottom position.
Posterior chain work - Start with 4x6 then go up to 4x8 then 4x10 as time goes on (and your work capacity[volume tolerance] goes up). GoodMornings, GHR's, Pullthorughs and Romainian Deadlifts are the fcuking business here.
Core - 2x10 going up to 4x10 in time. Do something useful like side bends or weighted situps.
Assistance - 2x10. Calves raise or grip work is good.
Partial Squats - Always do these last. 3x3. 0.5 the normal squat ROM. 105% squat 1RM. ONLY do these EVERY OTHER WEEK or you FRY your CNS.

2.
Bench - Same as squat
DB Bench - 4x4
OHP - 4x6
Row - 4x4/6/8
Triceps work. 2 Exercises of your choice. Compound only (Lockouts, Dips etc etc) - 2x10

3.
Deadlift - 3x3/5x3/7x3. 6 weeks on each.
Either Rack Pull or DL off blocks - 4x2
Sumo DL - 8x2
Pullthroughs - 2x10
Shrug - 2x10
Core - Deadlift antagonist, so BB ab rolls or standing pulldowns etc.
Grip - If you are up to it.

21-10-2004, 08:01 PM

Whatever you do, avoid incline anything and all machines.

SA12 · 21-10-2004, 08:17 PM

Thanks James, very very helpful

21-10-2004, 08:21 PM

No problem. Start a journal on here.

SA12 · 21-10-2004, 08:24 PM

Will do! Need some way to document what I am doing anyway so that would be ideal

SA12 · 21-10-2004, 08:31 PM

What sort of weight should I be using with these excercises?

I can work out my max pretty easily, and then work out from there, but what sort of percentage or weight is reccomended?

DB · 21-10-2004, 11:20 PM

Quote:

Originally Posted by James.Titor

Oh God I have been waiting for a thread like this for months!!!!

.

there's one happy chappy!!

21-10-2004, 10:32 AM	#1 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	3 Day Split Powerlifting Routine? Any suggestions? I was wondering if any of you guys would be kind enough to put together a 3 Day Powerlifting Routine for me to start using as currently I do not have a 100% set routine, and feel that I train a little to much like a bodybuilder for my aims. I train on a Monday, Wednesday, Friday and have a reasonable diet that I am currently following that I have posted up here previously so I think I got that right I know its a very vague post, but I was hoping someone would throw up their idea of a good routine and then we can critique/improve it from there to get the ideal Powerlifting routine. Cheers, Last edited by SA12; 21-10-2004 at 03:59 PM.

21-10-2004, 05:52 PM	#2 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	anyone?

21-10-2004, 06:03 PM	#3 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,402 Blog Entries: 1	James Titor comes to mind!

21-10-2004, 06:05 PM	#4 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	this is one that i followed for 8 weeks. loved the strength increases mon, light squat, heavy deads, tricep speed work weds, heavy bench fri, heavy squat, light dead light= warmups then 5 sets of 3 @ 50%1rm pausing and exploding to the top of the ROM heavy=warmup, then pyramid from warmup weight to max of 85%1rm for 2 reps. slowly lowering reps (10,8,6,4,3,2,2,2,2) do what doubles you "feel" is right tricep speed= close grip bench. pause at the bottom, and explode with speed upwards obv, if you fall short in one area, then that is the one to work on. what are your lifts etc etc does that help?

21-10-2004, 06:06 PM	#5 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	Nice Sig Winger...Where is the log of that chat again? I wouldn't mind reading it a second time, found it very funny, lol Ill wait for James to pay a visit to this thread then I guess...Cheers.

21-10-2004, 06:31 PM	#7 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	prepare for aches and pains. and if/when you go back to BBing, then be prepared for a distinct lack of fitness when it comes to high reps,lol

21-10-2004, 07:50 PM	#9 (permalink)
James.Titor Guest Posts: n/a	Oh God I have been waiting for a thread like this for months!!!! Here is a good basic routine outline that will allow you to work your own twist on it to accomodate any weaknesses you have. 1. Squat - This is where the money is. Squat goes up, everything goes up with it. Bench included. Try 5x5 to start with, then 5x3, then 3x2 then work up to a 1RM. Do 3-6 weeks of each. Paused Squat - 3x3. Paused squats rule. Hold the pause for at least 2 seconds at the bottom position. Posterior chain work - Start with 4x6 then go up to 4x8 then 4x10 as time goes on (and your work capacity[volume tolerance] goes up). GoodMornings, GHR's, Pullthorughs and Romainian Deadlifts are the fcuking business here. Core - 2x10 going up to 4x10 in time. Do something useful like side bends or weighted situps. Assistance - 2x10. Calves raise or grip work is good. Partial Squats - Always do these last. 3x3. 0.5 the normal squat ROM. 105% squat 1RM. ONLY do these EVERY OTHER WEEK or you FRY your CNS. 2. Bench - Same as squat DB Bench - 4x4 OHP - 4x6 Row - 4x4/6/8 Triceps work. 2 Exercises of your choice. Compound only (Lockouts, Dips etc etc) - 2x10 3. Deadlift - 3x3/5x3/7x3. 6 weeks on each. Either Rack Pull or DL off blocks - 4x2 Sumo DL - 8x2 Pullthroughs - 2x10 Shrug - 2x10 Core - Deadlift antagonist, so BB ab rolls or standing pulldowns etc. Grip - If you are up to it.

21-10-2004, 08:01 PM	#10 (permalink)
James.Titor Guest Posts: n/a	Whatever you do, avoid incline anything and all machines.

21-10-2004, 08:17 PM	#11 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	Thanks James, very very helpful

21-10-2004, 08:21 PM	#12 (permalink)
James.Titor Guest Posts: n/a	No problem. Start a journal on here.

21-10-2004, 08:24 PM	#13 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	Will do! Need some way to document what I am doing anyway so that would be ideal

21-10-2004, 08:31 PM	#14 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	What sort of weight should I be using with these excercises? I can work out my max pretty easily, and then work out from there, but what sort of percentage or weight is reccomended?