Sample workout

[chickpwrlftr]

I've had several requests for a sample workout routine, so I decided to go ahead and post one up here. This workout is very basic and usually one that we have beginners start out with in powerlifting. It's also very useful for anyone wanting to get stronger and put on some mass.


3 Days a week routine


Day 1 - Bench

Benchpress - Percentages are based off personal 1 rep max - #sets x #reps
50% 1 x 5
60% 2 x 4
70% 2 x 3
75% 5 x 3

Incline bench - work up to heaviest you can do for 8
4 x 8

Rack lockouts - work up to heaviest you can do for a triple
6 x 3

Rolling db extensions
5 x 8

Chest supported rows
5 x 8

Rear delt work - personal preference on what type of exercise to hit up this muscle group
4 x 10

-------------------------
Day 2 - Squat

Squats - Same thing with percentages
50% 1 x 5
60% 1 x 4
70% 2 x 3
75% 5 x 3

Front squats
45% 2 x 3
55% 2 x 3
60% 4 x 2

Glute ham raises
4 x 10

Reverse hypers
4 x 10

-------------------------
Day 3 - Deadlift (you may need at least 2 days rest between squats and deadlifts)

Deadlift
55% 1 x 4
65% 1 x 4
75% 2 x 4
85% 4 x 3

Arched back good mornings
5x5

Shrugs
5x10

Lat pulldowns, weighted pullups or chest supported rows
5x10

Finish up with hammer curls, bicep work and ab work for the core

[huxlin]

Can you modify this to someone who only has access to free weights and a bench?

[chickpwrlftr]

Originally Posted by huxlin

Can you modify this to someone who only has access to free weights and a bench?

Aside from the glute ham raises, reverse hypers and lat pulldowns - everything else is done with free weights.

[powerman]

Originally Posted by chickpwrlftr

I've had several requests for a sample workout routine, so I decided to go ahead and post one up here. This workout is very basic and usually one that we have beginners start out with in powerlifting. It's also very useful for anyone wanting to get stronger and put on some mass.


3 Days a week routine


Day 1 - Bench

Benchpress - Percentages are based off personal 1 rep max - #sets x #reps
50% 1 x 5
60% 2 x 4
70% 2 x 3
75% 5 x 3

Incline bench - work up to heaviest you can do for 8
4 x 8

Rack lockouts - work up to heaviest you can do for a triple
6 x 3

Rolling db extensions
5 x 8

Chest supported rows
5 x 8

Rear delt work - personal preference on what type of exercise to hit up this muscle group
4 x 10

-------------------------
Day 2 - Squat

Squats - Same thing with percentages
50% 1 x 5
60% 1 x 4
70% 2 x 3
75% 5 x 3

Front squats
45% 2 x 3
55% 2 x 3
60% 4 x 2

Glute ham raises
4 x 10

Reverse hypers
4 x 10

-------------------------
Day 3 - Deadlift (you may need at least 2 days rest between squats and deadlifts)

Deadlift
55% 1 x 4
65% 1 x 4
75% 2 x 4
85% 4 x 3

Arched back good mornings
5x5

Shrugs
5x10

Lat pulldowns, weighted pullups or chest supported rows
5x10

Finish up with hammer curls, bicep work and ab work for the core

Looks like you got it down to a science....NICE

[chickpwrlftr]

Originally Posted by supy1962

Looks like you got it down to a science....NICE

I wish!!! Trust me, nobody has anything down to a science. LOL!!! There are so many ways to train, so many different variables. We just figured this is one that is very basic, hard to screw up as long as form and technique is focused on, and one that works.

We have a few guys doing the sheiko routine, some who are die-hard westside, and those who do a mix of different styles. Whatever works for the individual is all that matters. But I understand why a routine is asked for - it's hard to come up with one alone when there's so much information and variations out there to choose from.

[powerman]

Originally Posted by chickpwrlftr

I wish!!! Trust me, nobody has anything down to a science. LOL!!! There are so many ways to train, so many different variables. We just figured this is one that is very basic, hard to screw up as long as form and technique is focused on, and one that works.

We have a few guys doing the sheiko routine, some who are die-hard westside, and those who do a mix of different styles. Whatever works for the individual is all that matters. But I understand why a routine is asked for - it's hard to come up with one alone when there's so much information and variations out there to choose from.

Yep ive tried varations of many of em and usually tweak them to fit my needs/goals. What works for one doesnt work for all. Im currently doing something very similar to what your doing.How often do you deload while running this routine? What is your version of deload? Everyone seems to do something different

[chickpwrlftr]

Originally Posted by supy1962

Yep ive tried varations of many of em and usually tweak them to fit my needs/goals. What works for one doesnt work for all. Im currently doing something very similar to what your doing.How often do you deload while running this routine? What is your version of deload? Everyone seems to do something different

We deload every 4-5 weeks if possible. The body has certain rhythms and it seems peaking is anywhere between 4-6 weeks, so we try to time the deloads after a peak or after manipulating a peak. The sample workout I gave would be run for about 3-4 weeks, then a max effort is thrown in one week to see where the individual stands. Then the deload right after the max effort. We adjust the weights to the percentages accordingly based on the changes in max weights. After running the sample workout a couple of times and a good foundation is built along with improvement in technique and form, we up the percentages to match the increase in skill level and strength in the individual. We try to keep it under 80% and when prepping for a meet, we may change up accessory work to target weaknesses. Before a meet, we'll have the lifter do a couple of weeks at 90% about 6-8 weeks out from a meet, deload them, and then time their peak to meet time.

Deloading for us is lowering the weights and upping the reps per set to condition the body and give the CNS a break. More volume at lower weight allows the body to recover and yet help build endurance, especially in equipment. Equipped lifting is a beast on its own. When working in equipment, you throw in the factor of compression on the body. Time under tension becomes a whole different ball game when doing it equipped, so sometimes the deload has to incorporate forcing the body to adapt to heavy compression over long periods of time. In the beginning for a new equipped lifter, benching in a shirt, squatting or pulling in a suit makes them lightedheaded, dizzy, and sometimes even passout when doing near max lifts. So the deload period is an opportunity to train the body to withstand compression for longer periods so that the body doesn't collapse or lifter passout when doing a grinder or difficult lift.

[powerman]

Gotcha and thanks chickie