powerlifting routine??

[superman17]

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??

[Powerlifter16]

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

[jak]

is the 2-3 second pause on the bench,at the bottom or top of the lift?

[Powerlifter16]

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

[humongousteen]

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