Hey guys,
Can you guys give me some suggestions/pointers on the below powerbuilding routine?
Monday-
Squats 5 x 5
Deadlifts 5 x 5
Flat bench 5 x 5
Tricep extensions 3 x 6
Close grip chins 3 x F
Wednesday-
Light squats 4 x 8
Powercleans 3 x 5
Push press 5 x 5
Weighted dips 3 x 6
Wide grip chins 3 x F
Friday-
Squats 5 x 3
SLDL 3 x 6
Calf raises 3 x 6
Bent over row 5 x 5
Flat bench w/chains 8 x 3
Incline bench 3 x 5
Thanks in advance guys,
Regards,
Shaun
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10-18-2005, 07:26 PM #1
- Join Date: Dec 2004
- Location: Melbourne, VIC, Australia
- Age: 41
- Posts: 1,009
- Rep Power: 363
Is this powerbuilding routine alright?
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10-19-2005, 03:25 PM #2
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10-19-2005, 08:15 PM #3
It looks like a lot, but it isn't bad. I would suggest doing half the sets every fourth week. This will ensure that you recover. Give it a try.
Oh, alternate upper and lower. Like squats, bench, deadlifts, triceps."However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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10-19-2005, 08:33 PM #4
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10-21-2005, 02:33 AM #5
Far too much volume. I'd stick to 4 exercises if you're doing 5x5.
Squats 5 x 5
Deadlifts 5 x 5
Flat bench 5 x 5
Close grip chins 3 x F
Wednesday-
Front Squats 4 x 8
Powercleans 3 x 5
Push press 5 x 5
Wide grip chins 3 x F
Friday-
Squats 5 x 3
Bent over row 5 x 5
Flat bench w/chains 8 x 3
Weighted Dips
Would be better imo.
Edit: and listen to Rafiki.Last edited by Sabretooth; 10-21-2005 at 02:35 AM.
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