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tartanite 01-14-2011 05:02 PM

Powerlifting in a Bodybuilding Gym
 
Hey all just getting going on posting the workout routine

It would appear that i read a lot of the same things you guys do. Chaos and Pain, Elitefts (Wendler specifically hes hilarious), West Side, etc. etc. As such i have adapted the following plan. It works for me and i have seen some good gains in the last 3 months.

Basic philosophy stolen in no small part from C&P is train heavy all the time, as much as possible, as consistently as possible. Reps are 3-5 range with no more than 5 work sets depending on how my body is feeling. I work the Squat, Pull, and Press movements in that order each time i go in to lift heavy.

Example:
(weight and reps from this week)

Day 1:
Box Squat 5x5
315,365,455,455,455

Rack Pulls:
2 sets 3 reps
2 heavy singles

405, 515, 615, 615

Towel Bench (i have no boards and no one to help use them if i did):
3x5
275,315,345

Jump rope 5 min weighted vest

Go home whimper, eat sleep


Day 2: (This was a good day, 2 PR's)
Squat:
2 sets 3 reps
last set 2 reps ,failed on #3
315, 375,405

Deadlift:
3x3
415,505,515
for grins and giggles
560 x1 PR (awesome, really really fun)

Bench:
2x3
315,325
1 rep max PR
355 (thought my arms would implode, and my shoulders were going to crush my spine)


Day 3:
Front squats:
(this is today so these weights will be approx.)
3x3
275,295,315 (well see as front squats are great, but really really taxing for me)

Dumbell rows:
3x3
120,125,130

Weighted dips
3x???
130, these i make an exception for, as for what ever reason some days i can rip out like 12 reps, no problem, and some days i struggle to get three, and i do that whole mentally deficient walrus looking thing where you arch your back a TON while you have 130lbs hanging from your waist, in the hopes that it will help propel you upward. So these are, well, interesting.

Note:
There is no real auxiliary work listed here, but i do a lot of pull ups, ab wheel, weighted vest jumps, sprints etc. for warm ups or to burn off the necessary energy to
A) not annoy my wife
B) make me tired enough to NOT want to do any 12oz curls (the only truly manly arm workout)

I like some of the auxiliary, or accessory work, but i have found it really doesn't help enough to take away from training the big movements.



That's the outline im following thus far, I have a RAW USAPL comp coming up in Feb that i would like to total 1441lbs for @220lbs (assuming i cut the 6-8lbs necessary). Let me know what you think as always feedback, witticisms, criticism always appreciated.

gaspers04 01-14-2011 06:45 PM

Nice work!

Trevor Lane 01-14-2011 06:55 PM

Good stuff and welcome!

big_swede 01-14-2011 07:00 PM

Great looking workouts and welcome to the forum!

BendtheBar 01-14-2011 07:36 PM

Quote:

Originally Posted by tartanite (Post 107031)
is train heavy all the time, as much as possible, as consistently as possible.

That's generally how I train.

Workout looks solid tartanite. A good list of basics, no frills involved. Looking forward to seeing you crush some PRs.

tartanite 01-14-2011 09:03 PM

thanks guys

tartanite 01-14-2011 11:27 PM

well tonight went pretty well, was able to get the numbers i wanted, failed MISERABLY on weighted dips however, give the shoulder a rest and see what happens.

very much appreciate the comments thus far.

thanks guys

Rich Knapp 01-14-2011 11:36 PM

Good log so far. I like the "go home and wimmper" lol

andys_trim 01-14-2011 11:45 PM

Big time weight right there!

Bodybygamma 01-15-2011 02:21 AM

If your doing C n P i wouldn't use pre-set weights since the philosophy of training is based more on pushing your body to its limits for that day opposed to any standard of progression.Not implying you are but will just suggest that.

If you want to mix westside and wendler then every 4th week deload with dyanmic effort work with a crap ton chains/bands but not too much straight weight so you will heal up, then just use the CnP method of odd lifts and such in conjunction with the westside method conjugate method, just instead of using a steady progression doing what you feel you can do.

Jamie is an awesome strong guy, but is injury prone, so I would take every program with a grain of salt and set it so it works best for you. However if what your doing is working so far, stick with, motto's always been if it aint broke don't fix it.

SFW!!!


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