Originally Posted by TDawg75
Hey, J Byrd. I followed a link posted by Steve to your 15 week powerifting peaking routine. I have my first competition in March and will start using your program 15 weeks out. My question involves assistance work. I currently do shoulders on a day by themselves. (I lift 4 days a week) Most of the exercises are more for building some shoulder muscle and aren't necessary for strength. However, I work heavy shoulder presses with a BB and DB's to help with my bench press, and I do shrugs to help with my DL. Should I keep this entire shoulder day with the extra exercises like db upright rows and lateral raises or should I just cut down to the core assistance exercises, OR should I just cut out the extra day for shoulders and add the presses to bench day and add the shrugs to DL day? ( I apologize for the bad grammar with all of the and's and or's. Not enough time to clean it up right now, lol) I would appreciate any advice you can offer. Thanks for your time!
You have a few options. I would keep in the 4th day and do my shoulder movements, also train some biceps and tris. I would move the shrugs to an accessory on dead lift day. You would also probably need to do away with the 4th day during the final block of training. That is the time to just hit the core work and peak for the meet. Hopefully that answered some of your questions.
Best meet lifts: 1040squat, 730 bench, 730 deadlift
Best total: 1040-680-730=2450
"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw