Steve's Training Journal

[stvn42088]

STARTING STATS

Bodyweight: 154 lbs.

Bench: 170 lbs.
Squat: 230 lbs.
Deadlift: 285 lbs.
Clean: 115 lbs.

GOALS: Increasing strength, speed, and overall fitness through weight training, cardio, and specific drills used for increasing vertical jumps and speed.

ROUTINE: I will be starting off with a powerbuilding routine which will be one week of bodybuilding followed by a week of powerlifting. I have heard this is a good way of confusing your muscles and you can excel in both sports.

WEEK ONE:

Sunday - Back
Monday - Legs
Tuesday - Chest
Wednesday - REST
Thursday - Biceps
Friday - Triceps, Shoulders
Saturday - REST

WEEK TWO:

Sunday - Bench 3x3, Squat 2-3x1, Clean 4x3
Tuesday - Bench 3-4x1, Squat 3-4x3, Clean 3-4x3
Friday - Bench 3x3, Squat 3-4x3, Clean 3-4x1

OK please dont criticize because Im new to powerlifting

[AJ010]

Welcome bro. I look forward to readin ur journal.

[stvn42088]

Thanks a lot I will starting posting my workouts Sunday

[AJ010]

Originally posted by stvn42088
Thanks a lot I will starting posting my workouts Sunday

Sweet. Whats the workout gonna look like?

[stvn42088]

I just edited it if you look above if you could help me with anyone it would be greatly appreciated because I am new to powerlifting and I found that russian 3x3 program but substituted cleans for deadlifts.

[AJ010]

Are you gradually going to increase weight on the 3x3 part, or are you following percentage? On the bb part, i wouldnt go to failure, nor would i go over 85% max per lift.

Other than that, it looks fine. Let others add in their thoughts too though.