Thread: Powerlifters
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Old 05-24-2010, 11:57 PM   #8
Bodybygamma
Strongman/Powerlifter
Max Brawn
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Join Date: Nov 2009
Location: NYC
Posts: 3,499
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
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Default My Strongman/Raw Powerlifting Routine

I been changing it up, but it all consists of the same movements, Ideally it is something like this:

Monday-
Light Strongman cardio, Sandbag carry, Weighted Sprints, Sled drags etc...

Tuesday-
Narrow Grip Bench Press 5/3/1
DE Competition Grip Bench Press VS Chains (using 50-70% of Straight weight and as many chains as long as the weight moves fast)
Dumbbell Clean one and Strict Press
Bicep/Hammer Db Curls or Pull ups
Dips or Db Skull crushers
*Any other assistance work I feel necessary


Thursday-
Squats 5/3/1 (I alternate from mono-lift to power-rack depending on availability and access)
DE Deadlifts
Farmers holds or walks/ Yoke Walk
Hyper-extensions


Saturday *I pick from some of these events/*done on instinct
Log Clean and Press 5/3/1
Axle Clean 1x and Strict Press or Push Press *
1 arm dumbbell press*
Tire Flips
Harness pulls
Sled Drags*
Keg carry*
Atlas Stones Load*
Farmers/Yoke*


Events go by practicality and competition, when I focus on powerlifting I bench Press twice a week, doing DE on events day and Strict Presses 5/3/1 after close grip bench press on Tuesday. I do Wendler's 5/3/1 on my deadlift during powerlifting season,and scale back the events alternating the first two weeks with my squats, followed by a 10 day break and Deadlifting 3rd week with events.
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