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Pikey · 03-01-2008, 09:05 PM

The following is the basics off my old off seson conditioning routine when I was competing at Power lifting - perhaps not what you'd expect....

Workout 1
Rotator cuff work
Light Bench 5x8
Narrow grip Bench – one hand width in from normal 3x8
Dumbbell bench taking dumbbells way past ribs – ie ultra deep pyramid 10,8,6,4
Dumbbell press 4x12
Pull downs 4x12
Hammer curls 4x12
Pushdowns 4x12

Workout 2
Low bar squat warm up then 2x8 3x5 and 3x3
Leg press 5x12 super set with leg extensions 5x12
Leg curls 5x12
SDL 5x12
EZ Bar curl 4x8
EZ bar triceps press 4x8
Roman chair sit up superset with hyper extension 4xmax

Workout 3
Rotator cuff work
Heavy Bench first and last rep paused on chest warm up 2x8 3x5 and 3x3
Weighted dips 5 x 12
Front press 10, 10, 8, 6, 4, 4
Power clean 5x5
Hammer curl 4x12
Pushdowns 4x12

Workout 4
Deadlift
Warm up 5 working sets 6 – 8 reps each rep paused on floor
High bar squat 5x10
Leg press 4x8
Leg extension 4x15
T bar 4 x 12
Rows 4 x 8
Shrugs 5 x 12
EZ bar curl 4x8
EZ bar triceps press 4x8
Roman chair sit up superset with hyper extension 4xmax

Workout 5
Warmup
2x 80m sprint, 2 x 60m sprint, 2x40m sprint
Plate jumps start of at 8 reps and work up in height
Standing jump for distance

Give it a go, excellent for strength conditioning!

03-01-2008, 09:05 PM	#4 (permalink)
Pikey Legend Join Date: Apr 2004 Location: Near Chesterfield Posts: 780 Rep Power:	Re: powerlifting routine help The following is the basics off my old off seson conditioning routine when I was competing at Power lifting - perhaps not what you'd expect.... Workout 1 Rotator cuff work Light Bench 5x8 Narrow grip Bench – one hand width in from normal 3x8 Dumbbell bench taking dumbbells way past ribs – ie ultra deep pyramid 10,8,6,4 Dumbbell press 4x12 Pull downs 4x12 Hammer curls 4x12 Pushdowns 4x12 Workout 2 Low bar squat warm up then 2x8 3x5 and 3x3 Leg press 5x12 super set with leg extensions 5x12 Leg curls 5x12 SDL 5x12 EZ Bar curl 4x8 EZ bar triceps press 4x8 Roman chair sit up superset with hyper extension 4xmax Workout 3 Rotator cuff work Heavy Bench first and last rep paused on chest warm up 2x8 3x5 and 3x3 Weighted dips 5 x 12 Front press 10, 10, 8, 6, 4, 4 Power clean 5x5 Hammer curl 4x12 Pushdowns 4x12 Workout 4 Deadlift Warm up 5 working sets 6 – 8 reps each rep paused on floor High bar squat 5x10 Leg press 4x8 Leg extension 4x15 T bar 4 x 12 Rows 4 x 8 Shrugs 5 x 12 EZ bar curl 4x8 EZ bar triceps press 4x8 Roman chair sit up superset with hyper extension 4xmax Workout 5 Warmup 2x 80m sprint, 2 x 60m sprint, 2x40m sprint Plate jumps start of at 8 reps and work up in height Standing jump for distance Give it a go, excellent for strength conditioning!