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muscle_g 05-24-2010 09:06 PM

Powerlifters
 
I see this part of the forum hasn't been getting that many posts. So I thought maybe everyone could discuss their weekly training. What does your weekly split look like, what are your best lifts, and what routine is everyone following at the moment.

Here's mine

Training split
Mon- SQ/DL, lower accessory
Wed- Bench, Shoulders, Triceps
Fri- Back, Biceps, Forearms/Grip

I do my own routine. If I feel good I hit it hard that day, if I'm feeling off or not up to par I do lighter weights and work on form, speed, technique, ect.

My best lifts are
Meet/Training
585/600 SQ
375/385 BP
485/480 DL

CallmeKing 05-24-2010 09:57 PM

I never really followed a PL split but, I train for strength and it looks a little like this im very spontaneous with my training so it changes a lot.

Chest/Shoulders/tris: More focus on heavy bench and shoulders light tricep work

Back/Traps/Bi's: Heavy deads or rack pulls, heavy trap work maybe a few sets of bicep work

Legs/Abs: heavy squats, SLDL, ab work

Rest

Chest/Shoulders/tris: Heavy CGBP, more heavy tricep work, SOHP, lighter shoulder and tricep work

Back/traps/bis: depends on how I'm felling heavy rack pulls or speed deadlifts, bicep work, heavy traps

Leg/ab day: Usually heavy squats but, I plan on changing it up a bit maybe box squats.

jwood 05-24-2010 10:02 PM

Quote:

Originally Posted by muscle_g (Post 58737)
I see this part of the forum hasn't been getting that many posts. So I thought maybe everyone could discuss their weekly training. What does your weekly split look like, what are your best lifts, and what routine is everyone following at the moment.

Here's mine

Training split
Mon- SQ/DL, lower accessory
Wed- Bench, Shoulders, Triceps
Fri- Back, Biceps, Forearms/Grip

I do my own routine. If I feel good I hit it hard that day, if I'm feeling off or not up to par I do lighter weights and work on form, speed, technique, ect.

My best lifts are
Meet/Training
585/600 SQ
375/385 BP
485/480 DL

I am sure you mentioned this before, but do you compete equipped or raw?

jwood 05-24-2010 10:05 PM

Here is my training split, looks crazy to most but I am loving it so far:
Monday: Squat focused plus deadlift variation
Tuesday: Push/Pull for upper body focused on bench (tuesdays are sometimes double workouts with strongman type stuff in the late afternoon)
Wednesday: Speed squats/band squats and good mornings
Thursday: Push/Pull focused on overhead work and explosive stuff
Friday: Squat focused plus a deadlift variation (sometimes a second workout late afternoon bench and strongman)
Saturday: Push/Pull for the upper body
Sunday: OFF

This looks like a lot but the workouts are very short and my body is recovering very well. The deadlift work is very short only 5 singles, just enough to hit the muscles and work some form

My first competition lifts:
Squat: 430
Bench: 295
Deadlift: 550
All lifts done raw

cooltom 05-24-2010 10:05 PM

I used the 5/3/1 since last September and the couple of months or so I have gone heavier and included more volume than that program recommends.

I'm somewhat content with how my training has gone this year. I train alone (partners don't last more than a week), am surrounded by bodybuilders, and have been continuously stressed from my life, but I still hit regular PRs and progress.

After my meet, however, I will probably train with lighter weights as I did in the beginning of the 5/3/1 program. For example, I used to hit about 10 reps on my 5+ week, 5-7 on my 3+, and 3-5 on my 1+. I would like to gain some quality size in that time and hopefully be competitive in the 198s, while staying lean.

Right now I'm looking to do my first meet in the RAW 181s on June 27, at the WNPF meet in New Jersey. My best gym lifts to date are: 405/325/465. I know the bench press will be lower due to the pause, but I will be happy for a 1200 total with something like 400-415/300-315/485-500 at my meet.

My split is roughly like this:

Mon:
1) Bench Press
2) Bench Press variation with focus on developing triceps (heavy dips, close-grip bp, floor press)
3) Bench Press repetition effort
4) Lats (DB row, BB row, chins)
Sometimes I will throw in repetition work for triceps or rear delts

Tues:
1) Squat
2) Hamstring (GMs, Stiff-leg deadlift, leg curl if I need to lighten load on lower back)
3) Hips (sumo deadlift, pause squat, leg adduction)
4) abdominals

Weds:
cardio, foam roll, stretching

Thurs:
1) Standing Overhead Press with clean
2) Close-Grip Incline Bench Press 4x5
3) DB Jerks or Overhead Lockouts
4) Chins

Friday:
1) Deadlift
2) Deficit deadlifts for extra volume, or Front Squats
3) Pause Squat or Box Squat
4) Deadlift Holds or Farmer's Carries
5) Abdominals

Saturday:
cardio, arms, abs, calves, snatches

CallmeKing 05-24-2010 10:22 PM

Quote:

Originally Posted by jwood (Post 58769)
I am sure you mentioned this before, but do you compete equipped or raw?

I'm pretty sure by the look of his profile picture it's equipped.

jwood 05-24-2010 10:30 PM

I thought the same thing, but was not sure if he ever competed raw or just equipped exlusively

Bodybygamma 05-24-2010 11:57 PM

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.

Maiar 05-25-2010 01:09 AM

Im just working on bringing up all my bodyparts equally. Every workout based on heavy compounds and then a few iso's to bring up everything equally before jumping into a straight powerlifting routine.

BendtheBar 05-25-2010 07:01 AM

When I have trained using a pure powerlifting focus, it has been something like:

Day 1 - Squat, Good Mornings, RDLs, Abs
Day 2 - OFF
Day 3 - Bench, Rows, etc.
Day 4 - OFF
Day 5 - Deadlift, Front Squat, Abs
Day 6 - OFF
Day 7 - Seated BTN, Closegrip Bench, Back, Etc.
Day 8 - OFF


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