[jon812000]

hi, can any guys in here suggest a powerlifting routine? i understand it focus' more on bench squat and deads- what sort of weekly routine should i go with and should i go for more sets- low reps and very heavy weight? if i train mon, wed and fri should i do all three exercises per day of divide each exercise to its own separate day? all advice would be appreciated. ive been bodybuilding for 4 years and losing motivation- thinking of getting into powerlfting. sheer strength is my goal- not bothered about looking ripped or anything!!! not my cup of tea personally! thanks!!!

[crazycal1]

how about sommat like this.

Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ - Bodybuilding.com Forums

i got 2 mates now starting this.

[jon812000]

thanks for that link mate, very interesting read, looks a good routine i can start off with too!

[Pikey]

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!

[bulldozer]

Wow thats a lot of volume Pikey buddy, that would kill me

Jon if you want other options westside is an obvious one.

[Tall]

Lol - how many years had you been training for when you were doing that routine Pikey?

I'm in no way conditioned to hack that

Its very Chris Jenkins style

[Pikey]

Sure is - often needed a bucketand it is tough!! but then there was half a dozen national Champions in the gym, including two world champions, I had 3 national titles - it's hard but you get out what you put in - that said it was my life at the time.

I started training at 13 - just the usual no idea what I was doing - went up to Atlas when I started work at 16, wanted to be a powerlifter - they put me on that routine more or less straight away...most think powerlifting training is about low reps - it isn't you need good core conditioning as you have to be fit enought to warm up and go for pb or near on 3 different lifts in competition at 3 attempts per lift...

[BigTom]

Pikey, which gym were you training at? In which fed did you compete? And in which fed did the other national and world champions compete? I'm thinking possibly Crystal Palace, but it could have been anywhere - lol!