Greenbricks powerlifting routine. Its insane its crazy, get in here.

[greenbrick333]

So im going to compete in a powerlifting meet next year. Im going to compete at 181lbs. Here is the routine I will be using. Note im 188lbs right now.

Wednesday:
Bench: 2 sets of 3 reps or 5 reps
Squat: 1 set of 3 reps or 5 reps
Weighted pullups: 2 sets of 5 reps

Friday:
Bench: 2 sets of 3 reps or 5 reps
Squat: 1 set of 3 reps or 5 reps
Weighted pullups: 2 sets of 5 reps

Sunday:
Squat: 3 set of 1 rep
Bench: 3 set of 1 rep(paused)
Deadlift: 3 set of 1 rep


You can also do 2 sets of overhead db extensions and 1 set of seated dumbell curls after each workout, just because i love having 18inch arms, i love arm training, hence 2 sets at the end of every workout is really nothing.

Very simple, yet very very very good routine. I have used this before to get a 580lb deadlift, 480lb squat, and 310lb bench.

Here is what I love about it. U are hitting ur bench and squat 3 times a week(frequency is absolutely huge for natural bodybuilders and powerlifters) deadlifts are crazy on ur cns, so once a week is fine, plus by doing it on sunday I have Monday and Tuesday to recover, also my sundays are pretty relaxed. with that being said sunday is basically like a mini powerlifting meet.

People are constantly, constantly doing routines with percentages of ur 1 rep maxes, adjusting volume and intensity, etc. That is nice and all, but u are not going to feel the same on every single day. Every single day is a different day and u could feel better on one day than the other, so how can u say that Wednesday u should bench at 95 percent while on Friday u should only do 70 percent? Maybe Friday u are feeling better than Wednesday.

This is why I do not like programs with percentages. I go with very very very low volume, but high frequency and I use the lifts a lot. I also go by how I am feeling. if I feel awesome or tired im not going to try and set a new pr, im gonna stick with say a light workout.

Most important thing for lifters;

Frequency, recovery, and nutrition

[greenbrick333]

anyone?

[DonnyEyebrow]

Looks like a version of SS...

[greenbrick333]

Looks like a version of SS...

nope SS has no arms. and u train bench and squat only twice

[XCRunner9]

I don't like the routine simply because it's not something I would enjoy.

Also, I see you're a green brick again. How'd it feel being in the red brick zone?

[s58]

Wait wait wait just a second...

Aren't you the guy who made an entire thread on why you shouldn't go above 225 on bench? And that you "bodybuild" not powerlift or workout for strength?

Seriously I need to neg you on a weekly basis until you are red again

[meaantje]

but who was volume?

[basedgod1025]

19 sets per week lol

[giraffepainting]

why is this guy green again

[Kostie100]

why is this guy green again

This * 1000000

In fact me disagreeing with him is why im red

[greenbrick333]

Wait wait wait just a second...

Aren't you the guy who made an entire thread on why you shouldn't go above 225 on bench? And that you "bodybuild" not powerlift or workout for strength?

Seriously I need to neg you on a weekly basis until you are red again

why wouldnt someone want to go above 225. u should always try to progressively overload on all lifts. i bench usually 280x3 or 315x1

[Kostie100]

why wouldnt someone want to go above 225. u should always try to progressively overload on all lifts. i bench usually 280x3 or 315x1

LOLOL WTF OP=Massive troll confrimed

[greenbrick333]

LOLOL WTF OP=Massive troll confrimed

reds gonna red

[s58]

why wouldnt someone want to go above 225. u should always try to progressively overload on all lifts. i bench usually 280x3 or 315x1

I don't know you tell me: http://forum.bodybuilding.com/showth...hp?t=164623741

This is the thread you created explaining why no one should ever go above 225 on bench^

now you were saying?

[strangeclouds]

I don't know you tell me: http://forum.bodybuilding.com/showth...hp?t=164623741

This is the thread you created explaining why no one should ever go above 225 on bench^

now you were saying?

If you read the titles of the threads, the previous one was for BODYBUILDERS, and this current one is for POWERLIFTIN

[s58]

If you read the titles of the threads, the previous one was for BODYBUILDERS, and this current one is for POWERLIFTIN

No its because he was trolling

[Domibear]

Op has no avi,vids or pics.

Troll confirmed

Or lazy

[greenbrick333]

Op has no avi,vids or pics.

Troll confirmed

Or lazy

not lazy i did try on youtube to upload videos but it wouldnt allow me. i will try again on sunday when i do a practice meet at my house. i will be squatting, benching than deadlifting. all according to powerlifting rules. paused bench,
squat below barallel and deadlift with no straps or gloves just chalk. with that being said here is how im gonna about my numbers. keep in mind i have been strictly bodybuilding for the past year so havent done any deadlifts nor squats in 3-6 momths and when i did them
they werent heavy, and bench has always been high reps.
so will take me a month or so to get my numbers high again. i will be trying for a 275lb paused bench. a 405lb squat below parallel and a 500lb deadlift. all pretty decent numbers. i also weigh 187lbs so the goal is 181lbs obviously i have been cutting for 3 weeks already. anyways ya thats the plan. here is how im gonna set up my 3 attempts. squat attempt 1- 315lbs( i know for a fact i can do this) 365lbs(should get this easy) 405( considering i havent squatted in a while will be tough). bench attempt 1 225lbs( know for a fact i can hit this) attempt 2 250lbs( again should be easy) attempt 3 275lbs(i think i can hit this, should go up pretty decent i hope. deadlift attempt 1 405lbs ( i can easily easily do this, a year ago i did 405 for 25 reps in a row, deadlift is my best lift, than squat than bench. attempt 2 455lbs( again this should be easy) attempt 3 500lbs ( will be the first time ever using chalk so that is the only reason this may be tough, i know for a fact with gloves and straps i can do this regardless of if i havent deadlifted in a year or not. but ya chalk will be interesting i think 500lbs shouldnt be bad. also i will video all 3 of my lifts just for u guys

[Domibear]

not lazy i did try on youtube to upload videos but it wouldnt allow me. i will try again on sunday when i do a practice meet at my house. i will be squatting, benching than deadlifting. all according to powerlifting rules. paused bench,
squat below barallel and deadlift with no straps or gloves just chalk. with that being said here is how im gonna about my numbers. keep in mind i have been strictly bodybuilding for the past year so havent done any deadlifts nor squats in 3-6 momths and when i did them
they werent heavy, and bench has always been high reps.
so will take me a month or so to get my numbers high again. i will be trying for a 275lb paused bench. a 405lb squat below parallel and a 500lb deadlift. all pretty decent numbers. i also weigh 187lbs so the goal is 181lbs obviously i have been cutting for 3 weeks already. anyways ya thats the plan. here is how im gonna set up my 3 attempts. squat attempt 1- 315lbs( i know for a fact i can do this) 365lbs(should get this easy) 405( considering i havent squatted in a while will be tough). bench attempt 1 225lbs( know for a fact i can hit this) attempt 2 250lbs( again should be easy) attempt 3 275lbs(i think i can hit this, should go up pretty decent i hope. deadlift attempt 1 405lbs ( i can easily easily do this, a year ago i did 405 for 25 reps in a row, deadlift is my best lift, than squat than bench. attempt 2 455lbs( again this should be easy) attempt 3 500lbs ( will be the first time ever using chalk so that is the only reason this may be tough, i know for a fact with gloves and straps i can do this regardless of if i havent deadlifted in a year or not. but ya chalk will be interesting i think 500lbs shouldnt be bad. also i will video all 3 of my lifts just for u guys

I think you should do more than 19 sets in a week.


looking froward to seeing vids.


Good luck bro.

[greenbrick333]

I think you should do more than 19 sets in a week.


looking froward to seeing vids.


Good luck bro.

thx man, ya today is bench and squat day and weighted pullups, so I will take a video of all 3. Squat below parallel and bench paused, and all do weighted pullups with 75lbs added on or 100lbs

[DarioBoop]

Op has no avi,vids or pics.

Troll confirmed

Or lazy

OP has posted pics before

Troll unconfirmed.

[CJ93UK]

OP has posted pics before

Troll unconfirmed.

ITT, OP claims to be WK...

...so that's what's going on.

Is OP WK? Is OP pretending to be WK? Or is OP giving us fake pics?

Whichever it is, OP is a lying ***got, don't pay attention to the **** he's spouting, and this thread needs to end already.

Troll confirmed, for so many more reasons than just this...

[Domibear]

Troll confirmed, for so many more reasons than just this...

greenbrick wasnt even in that thread.

[CJ93UK]

greenbrick wasnt even in that thread.

This http://forum.bodybuilding.com/showth...64774931?p=#16 here, he posts 1 of those pics and claims it to be him.

So once again, either OP is WK, is pretending to be WK, or is using fake pics. There's no other possibility, and any 1 of those outcomes is enough to question his legitimacy...

...plus there's, y'know, everything else about him.

[CWGame]

I like the set up where its only main lifts but do not like the reps layout and its very unstructured. You can hit a wall pretty fast without being structured.

Anyways if you are WK I remember like a year ago you uploaded a video of you benching beleive it was 290 and it was heavy bounced so unless you fixed your form I doubt your bench.

[greenbrick333]

I like the set up where its only main lifts but do not like the reps layout and its very unstructured. You can hit a wall pretty fast without being structured.

Anyways if you are WK I remember like a year ago you uploaded a video of you benching beleive it was 290 and it was heavy bounced so unless you fixed your form I doubt your bench.

No idea who WK is. Is that a Nazi or something? Is that a brand or what is that? srsly no idea what u guys are talking about.

Anyways my bench is pretty solid. I have just started benching heavy, literally all I did before was bodybuilding. So ya my bench right now isn't that high. its 260lbs paused. Which is decent. I did 275lbs paused but I grinded it out bad, I got the lift, but I think people would be a tad harsh on me, so I put up 260lbs. I also hit 365lbs depth was good for a meet, but I believe I can get much lower, I am working on mobility a lot and I know I can hit 405lbs soon. Deadlift is 500lbs I believe. I can hit 500lbs pretty easy. Anyways ya haven't lifted heavy in any 3 of these lifts, so please give me a bit of time to transition to powerlifting. Thx u guys

also since I didn't do deadlifts today since I only do them once a week, I did weighted pullups. I am extremely good at doing them and my form is very good. Anyways I will be uploading the videos now, if they allow me and I will post them on here for my buddies

[CJ93UK]

No idea who WK is. Is that a Nazi or something? Is that a brand or what is that? srsly no idea what u guys are talking about.

ITT, OP posts a pic of "himself".

ITT, someone posts that same pic and claims to be WhiteKoala.

Either the guy in the 2nd thread is you, or it isn't. If it is, either you're WK (and that ain't good), or you're pretending to be WK (combine this with all your other threads and it's obvious you're full of BS).

If that isn't you in the 2nd thread, then you're either stealing someone else's pics (goodbye every ounce of legitimacy you had left) or someone else is using your pics...

...earlier in the year, and in different threads, and different sites...

[XCRunner9]

Suspicions confirmed. OP is as retarded as a red brick could be.

[Domibear]

ITT, OP posts a pic of "himself".

ITT, someone posts that same pic and claims to be WhiteKoala.

Either the guy in the 2nd thread is you, or it isn't. If it is, either you're WK (and that ain't good), or you're pretending to be WK (combine this with all your other threads and it's obvious you're full of BS).

If that isn't you in the 2nd thread, then you're either stealing someone else's pics (goodbye every ounce of legitimacy you had left) or someone else is using your pics...

...earlier in the year, and in different threads, and different sites...

Take the day off, officer. You deserve it.

[greenbrick333]

just uploaded video of my bench