powerlifting

[angrylifter]

anyone have any great powerlifting routines? im looking to increase my lifts, except for deadlift - the high school does power cleans instead . . . . im looking for something that wont' completely kill me - im comming off a strained pec, and im trying to bench 315 or more by the end of the year, im around 290 - 295 now. and for squat im at roughly 250 - i need that to be boosted big - any workouts would be great - thanks

 

[swampwood]

Warm up with 135
Put on 50# less than your max-do till failure
Drop 50# Do as many as ya can as SLOW as ya can
Finished
This isn't for staedy rutine but it will slap ya out of a rut.
It works for bench and squat
For my biggest gains I Lifted heavy and short. You dont have to work out for hours to kill a muscle.

 

[Andre_G]

Find a powerlifting forum for help bro.

Im doing a powerlifting routine now but i am not focusing on my bench so i dont know how much it will help you.
Stick with 5X5 rep scheme on all exercises. Your split depends on how many days you are training.

 

[swampwood]

I was on the Airforce powerlifting team in Japan 84-86 and learned 5x5 in 1978from my powerlifting dad. The 5x5 was a good foundation but then it held me back. I learned not to stick with any routine for long if you wanna progress.

 

[angrylifter]

i agree - for the past while i have been sticking to 5x5 and another i liked to use while preparing for a max was 5x4x3x2x1, and that one worked great also. i was thinking about trying something higher, like 3x8 for a week, then 10x8x6 the next week, then hit a 5x4x3x2x1 to throw it all off - after each set i would do 3 sets of 8 with dumbell presses, and incline dumbell flys as well - with plenty of tricep work - like close grip bench- sets of 8-10 reps, and wieghted dips - reps between 10 - 25 and sets of 3 for both - how does that sound?

 

[swampwood]

It'll work.. but think you should try some super heavy low rep,sets. You might be suprised by what happens. Flat wide,close, Flys, tris. You can do every form possible in a short time and get some serious burn. Go heavy 2wks then light 1wk.
Im out

 

[Andre_G]

So do you guys pyramid when you aren't using 5X5 even for powerlifting? I am starting a new off-season routine and am kinda sick of using 5X5. Can someone explain how else i could go about it? I have read somewhere something about dropping a rep every workout until you finally get to weekX (whatever week it ends up being) where you do your 1rm, and then you start all over again but 5-10lbs heavier. Make any sense???
Help!