[BendtheBar]

This workout is from a young powerhouse who just competed in their first powerlifting competition this past weekend. He hit a 3x bodyweight deadlift (165 pound class), and is a very dedicated lifter in general.

He's looking for feedback on the following:

Fall 2012 Routine

Attain 200/300/400/500 OHP/Bench/Squat/Deadlift
Add 10-15lbs of mass
Keep workouts to 60-90 min
Rest 45-90s between sets
Take rest days when necessary/when my body tells me
General accessory will 4-6+ sets depending on timing/energy levels/exercise choice



Day 1
Deadlift (C&P style: 5x1, 4x2, 3x3 w/ 95/90/85% respectively)
Paused Incline Bench (C&P style: 5x1, 4x2, 3x3 w/ 95/90/85% respectively)
Back Accessory
Chest Accessory

Day 2
Squat (C&P style: 5x1, 4x2, 3x3 w/ 95/90/85% respectively)
Military Press or Seated BHTNP (Not sure here; maybe work up to a top set of 5, then a 5x10 back off
for volume?)
Hamstring/Quad Accessory
Shoulder Accessory

Day 3
Power Cleans (C&P style: 5x1, 4x2, 3x3 w/ 95/90/85% respectively)
Superset BW Dips & BW Chins for 50+ reps
High Rep Bicep/Tricep/Grip Work

Day 4
Jump Squats/Front Squats (Hepburn 8x2 and working up to 8x3 before increasing weight on the bar
and/or C&P style)
BHTNPP (C&P style: 5x1, 4x2, 3x3 w/ 95/90/85% respectively)
Hamstring/Quad Accessory
Shoulder Accessory

Day 5
Bench Press (Hepburn 8x2 and working up to 8x3 before increasing weight on the bar)
Rackpull Shrugs (C&P style: 5x1, 4x2, 3x3 w/ 95/90/85% respectively)
Chest Accessory
Back Accessory

Day 6

Rest Day (Depending on if I went out the night before
) and/or
High Rep Arm Work (it’s a weak point for me that seems to have responded well this summer to
increased volume)

Day 7
Rest Day