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  1. #1
    Registered User superman17's Avatar
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    Question powerlifting routine??

    hey
    i want to move into powerlifting.but dont really know how yous train i know yous train heavy but not the exercises and reps
    im currently 5'7 180lbs my current bench is about 295 and my squats used to be 430 on smith will powerlifint improve them quixkly??
    anyone can train to failure but its the passion for pain that puts me ahead!
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  2. #2
    Member Powerlifter16's Avatar
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    Good bench take 10-20% of it away b/c of pause. Take the squat and get rid of the smith machine and start doing DEEP BARBELL SQUATS...2-3 inch below paralell. Just telling u that so u know ur lifts will drop rock bottom. Wont take to long to build them back up trust me. As u probably know powerlifter is centered around 3 lifts know as te "big 3" Squat deadlift and bench. Most powerlifter's train them heavy like (example).............

    Squat- 5x5/4x6/5x3-2x2/6-5-4-3-2-2
    Deadlift-5x5/4x6/5x3-2-2/6-5-4-3-2-2
    Bench-5x5/4x6/3x8

    U must also add speed day's i like taking a wk or 2 depending on the cycle to work on strictly speed in the lift.....like if iam on an 6 or 8wk cycle i do 1 speed wk...if iam on a 10-12wk cycle i do 2 speed wk's. With this i like doing 55-65% of my max at 4x12 on the lift and just focus on the speed and explosiveness if it.

    I have found in the 5yrs of powerlifting that i've achived more sucsess training on %'s of my 1 rep max. All max lifts should be like u would in a comp. Bench 2-3 sec pause....squat 2-3 inch below paralell.

    There is also a good article's by Josh Henkin's on this site u might want to read! They are well worth it.

    lifter
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    "Think of it this way.. a benchs shirt and squat suit..etc is the equivalant of a condom during sex. It protects you from nasty things, and in some cases, lets you perform better" Deciever

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  3. #3
    Member jak's Avatar
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    is the 2-3 second pause on the bench,at the bottom or top of the lift?
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  4. #4
    Member Powerlifter16's Avatar
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    Originally posted by jak
    is the 2-3 second pause on the bench,at the bottom or top of the lift?
    At the bottom of the lift.

    lifter
    www.FortifiedIron.tk

    "Think of it this way.. a benchs shirt and squat suit..etc is the equivalant of a condom during sex. It protects you from nasty things, and in some cases, lets you perform better" Deciever

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  5. #5
    Registered User humongousteen's Avatar
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    Originally Posted by superman17 View Post
    hey
    i want to move into powerlifting.but dont really know how yous train i know yous train heavy but not the exercises and reps
    im currently 5'7 180lbs my current bench is about 295 and my squats used to be 430 on smith will powerlifint improve them quixkly??
    train with low reps in the range of 2 to 5
    240lbs
    bench press 455lbs 5reps
    deadlift 700lbs
    squat 600lbs 10reps

    don't bother asking either..........
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