Power lifting routine

[Skin&Bone]

Ok guys. I am just an better than average gym rat. Major lifts or 365-405

I have no spotter or workout partner

I need ideas how to adapt more of a power lifting routine and less of a body building routine. Maybe a hybrid of both

I want to do major lifts (squat deads bench) more than once a week

My mine set is to kill the shit out of whatever muscle I am training. I want to do more strength training and get out that mine set


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[Gimmetest]

As far as strength goes, you won't find any programming that has you benching/squatting/deadlifting twice a week. That's just not ideal for strength.

I'm currently doing the 5th set method by Swede burns. He has two pressing days in his routine. But he has you run off a "9 day week". So I bench once every 3-4 days.

Personally I like alot of the JTS strength programs. Swedes book is great. And I also recommend the cube method from Brandon Lily.

Regardless of the amount of gear you take. Your body will hurt. It's part of it.

Also to help change your mind set. Never train to fail. Ever.


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[Skin&Bone]

I will look that up man. Thanks!!!!


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[biggerthanyou]

3 days a week is all you need to power lift. I competed for 10 yrs as a 165lb. Bet meet numbers are squat. 633. Bench. 425.. deadlift 573. Sunday is squat day. Heavy one week. Speed next week. Wednesday is back. Heavy one week speed next. Bench is friday. Heavy one week speed next week. . On the days i will do the assistance training after my wo on those given days. I follow westside barbell training. Louie Simmons. ..

 

[Skin&Bone]

Thanks man. I will start training different. I am in the mine set where I do so fucking much for one body part. I have gotten stronger. Like I said not that impressive but I have surpassed 315 on all lifts all by my damn self lol

Not having a spotter on bench is a bitch though


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[biggerthanyou]

The key to powerlifting is to not over train.. this is not body building. You need rest as your pushing your body to max on heavy days. Also you dont do teps of 10. Try to keep no more than 5.

 

[neo1]

By dropping the volume you may lose some of the beach muscle fullness but if you accept this as a means to achieve your goal you will make strides when you switch back to bodybuilding bro splits.

 

[hwntime]

Wendler 5/3/1 is a program I used way back in the day. This was after 2.5 years of competition and I hit a wall, so I tried it and actually got good gains. Not only in strength, but surprisingly I gained some solid muscle too.

 

[Ulamalop]

I watched a guy this last weekend do a double overhand grip deadlift, with straps, 750lbs, 3 times. Not really pertinent to this thread but I shared anyway.

 

[Gimmetest]

Overhand and hook


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[Skin&Bone]

Wtf?!?! 750lbs nice. But straps. I can do that. Lol jk. Impressive


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[Donkeykong]

READ a ton. if your not to into writing your own then 5x5 , 531, WESTSIDE(some more basic routines as they get complicated) , Jeggernaut, 5th Set, Kortes(old school but works) etc etc...I read these programs and write down ideas I like and scrap ones I don't. One quite different program I used that worked well can be found on T-Nation... Set the weights much lower and adjust... As it has you lifting way hevaier than humanly possible in end but adjust those and exercise selection is the best part...OVERLOAD!!! huge believer in partials after reg ROM to get CNS used to that feel.
Check it out here:https://www.t-nation.com/workouts/915-workout-program