my power programm (a bit changed)

[nitri796]

This will be my routine guys for powerlifting and bench. I have taken off deadlifts Because I hate them. My targets are 440 bench and 500 squat. I know i have quite a long road to achieve this.
My new prs are 330 squat and 170 bench. Bench would be my main lift that i want to raise. My routine is mainly inspired from westside and from other powerlifting routines.

Monday (max bench)
-Work up to triples and 1rm. (Excersises i will work are bench presses, incline bench, reverse grip bp, close grip bp, paused bp.)
-triceps extensions seated or lying 6 sets of 8-10
-barbell rows 5 sets of 8-10
Lat pulldowns 3 sets of 10

Wednesday (shoulders)

-heavy mil presses or push presses 5-3 rep range (i want this ex. As a substitution of deadlift to have in mind)
-side lateral raises 3x10
-front lateral raises 3x10
-db raises seated 3x8-10

Friday (speed bp)
-9x3 speed bp @60%
6x8-10 triceps extentions seated or lying
5x6-10 barbell rows
4 sets of chin ups

Saturday (squat)
5-3-1 style here with squat
5x10 Leg press
3x 10 calves
3x10 leg curls
5x3-5 Good mornings
Dont hate ppl i am just training for joy not for competition

[baxtej44]

ok.....? what did you want to get out of this thread?




edit:
now i actually read your post

i have taken off deadlifts because i hate them

you might just want to leave now......

[SMR66]

I would start with this change:

Add deadlifts

[simp3204]

Just leave and go to the misc, but even a lot of the misc does "deadlifts." Therefore you should just leave this website, because you are an outsider and no one will like you.

[takeittakeit]

This will be my routine guys for powerlifting and bench. I have taken off deadlifts Because I hate them.

So, by saying "powerlifting and bench", you think powerlifting is just squat and deadlift. And then you remove deadlift.

Son (and I mean that metaphorically. My genes would never produce something as...unique as yourself), you're in the wrong section.

[Jasonx21]

Dont hate ppl i am just training for joy not for competition

Then why as for advice here?

[InspecktaDeck]

I have taken off deadlifts Because I hate them.

Blasphemy!

Thal shalt squat, bench, & DEADLIFT

[nitri796]

My pr on deads is 390. But i have a really really bad technique. You know after some kilos i first raise my hips and then my back.so it is more stressed. How should i fix that?

[Jasonx21]

My pr on deads is 390. But i have a really really bad technique. You know after some kilos i first raise my hips and then my back.so it is more stressed. How should i fix that?

390 kg and you don't want to do them?

[nitri796]

I know powerlifting is bench squat and deadlift. Dead used to be my favourite lift but i have a bad technique and i should fix that.

[isaku900]

My pr on deads is 390. But i have a really really bad technique. You know after some kilos i first raise my hips and then my back.so it is more stressed. How should i fix that?

by doing the movement correctly.

[nitri796]

My lifts here are in lbs

[nitri796]

Do good mornings help for deadlifts? I know they do for squats but i don’t know for deads

[isaku900]

Do good mornings help for deadlifts? I know they do for squats but i don’t know for deads

you don't know much of anything, and should not be programming for yourself.

[InspecktaDeck]

Dead used to be my favourite lift but i have a bad technique and i should fix that.

Just do them. When I first started deadlift was my favorite lift too. When I got to a certain weight my progress really stalled due to shyt form and I started to not like pulling as much. I got some good coaching and now its increasing again- you just need to fix your form up. However squat has become my favorite lift, followed by the other two in no particular order. I like OHP too ^^.

[nitri796]

Stfu u fatass u only take steroids

[nitri796]

Just do them. When I first started deadlift was my favorite lift too. When I got to a certain weight my progress really stalled due to shyt form and I started to not like pulling as much. I got some good coaching and now its increasing again- you just need to fix your form up. However squat has become my favorite lift, followed by the other two in no particular order. I like OHP too ^^.

Thanks man

[InspecktaDeck]

Stfu u fatass u only take steroids

Oh no goodnight sweet prince xD

[isaku900]

Stfu u fatass u only take steroids

and we have reached the inevitable conclusion to your terrible thread and posting contributions.