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bodybuilding to powerlifting..

bropie Posts: 1,084 Joined: 2004/12/04	2005/07/30, 11:35 AM up to this point my workouts have been typically bodybuilding related. im still growing, but am going to adapt a more powerlifting oriented approach through this 2 month plan to increase strength/size. it centers around the 3 big lifts (bench, squat, and deads), and is broken into 2 phases. i'll outline it below, and am just looking for some feedback.. wed - bench week 1-4 bench (warmup) 3 x 10,6,3 bench 3 x 6 close grip bench 1 x 8 wide grip bench 1 x 8 incline dumbell press 3 x 8 dip 3 x 10 cable flye 2 x 10 skull crusher 2 x 10 tri pressdown 2 x 12 week 5-8 add about 25% more weight for the first 5 exercises, and 15% more for the last 3 (so the total reps drop) i was a little concerned about the lack of shoulder work, but they explain that the delts get blasted by what is here. if it is of a major concern, i can add in 3-4 sets of dumbell overhead presses after the flyes. thurs - squat week 1-4 squat (warmup) 3 x 10,6,3 deep squat 3 x 6 narrow stance squat 2 x 8 wide squat 2 x 8 lying leg curl (heavy) 4 x 8 leg press 3 x 12 lying leg curl (light) 2 x 10 standing calf raise 2 x 10 seated calf raise 2 x 12 week 5-8 add about 25% more weight for the first 5 exercises, and 15% more for the last 3 (so the total reps drop) mon - pulls week 1-4 deadlift (warmup) 3 x 10, 6, 3 narrow stance dead 3 x 6 wide stance dead 2 x 8 box dead 2 x 8 seated cable row 2 x 8 bent over bar row 2 x 10 chins 2 x 10 standing bar curl 2 x 10 seated dumbell curl 2 x 12 week 5-8 add about 25% more weight for the first 5 exercises, and 15% more for the last 3 (so the total reps drop) typically rest is about 2-3 minutes b/t sets. the warmups progressively increase in weight, but do not reach failure. there is no formal ab training because much of the lifts place great stress on the core. so just looking for some feedback..
irondog Posts: 56 Joined: 2005/07/29	2005/07/30, 01:40 PM ok where did you find this workout? This doesn`t look like a powerlifting workout not even a real good power/bodybuilding routine too many sets and too many excercises.Right now i am getting ready for a push/pull meet.I am following a periodazation workout concentrating on assistance excercises while cycling my poundages up on my main lifts over a twelve week program over at the site i moderate at. there are some lifters that follow westside protocol.First of all tooooooo many excercises too much time in the gym. a better split would look something like this mon--bench day tues- squat day wed--off thurs---bench assistance fri--off sat deadlift day if you want the total workout let me know. -------------- http://p200.ezboard.com/bbigbearsweighttraining
irondog Posts: 56 Joined: 2005/07/29	2005/07/30, 01:41 PM i would be more than glad to help you out -------------- http://p200.ezboard.com/bbigbearsweighttraining
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/30, 03:11 PM ok i was wrong when i said this is a powerlifting routine. it is more a change to my bodybuilding routine that centers around the 3 big lifts. i dont aspire to be a powerlifter in the future, and will return to a bodybuilding style after the 2 month program, however, i am using this adapted program to lift heavier for awhile, and to develop more overall body and core strength. this will tie back into my bodybuilding when i go back to it.
irondog Posts: 56 Joined: 2005/07/29	2005/07/30, 03:28 PM still to many excercises too many sets.are you chemical free?
irondog Posts: 56 Joined: 2005/07/29	2005/07/30, 03:32 PM if you are looking to gain strength and size something like this workout better You will be training 2 days a week monday and thursday 20rep breathing squats 3x20 the first two sets are a progressive warmup than load the weight you normally get 10reps with than keep going taking as many deep breaths as you need to complete the set but the kicker is when you can get twenty reps move the weight up stiff leg deadlifts 5x5 2warmups and three work sets benchpress 5x5 chins 5x5 if you can`t do chins substitute bentover rows military press 5x5 barbell curls 5x5 use heavy weight and keep your form strict when you get 5reps on all your sets move up weight. Workout Two Deadlifts 3x20 same format as the squats squats 5x5 benchpress 5x5 Chins *see above if you can`t do them*5x5 military press 5x5 barbell curls 5x5 load the weight on and keep a good tempo through your workout if it takes longer than a hour to finish this workout you are goofing off
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/30, 04:54 PM i am chemical free irondog. thanks for the input, though, i appreciate your help.
irondog Posts: 56 Joined: 2005/07/29	2005/07/30, 07:49 PM no problem bropie i wasted a lot of years following routines like the one you posted.just trying to help -------------- http://p200.ezboard.com/bbigbearsweighttraining
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/30, 11:42 PM I agree with irondog. Looks like a bodybuilding routine to me. Breathing squats suck. I did that routine for about 2 months, and at the end of the 2 months, the weight was so hard, I was throwing up at the end of every workout or set of squats. Real tough workout. Not for the weak of heart. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/31, 10:03 AM the thing is im not looking into becoming an exclusive powerlifter. i just felt this program was a good deviation from my program now to emphasize more compound lifts, and improve overall strength. like i said before, then i would go back to my original program after 2 months. heres my current breakdown: mon - chest, bis, forearms tue - legs wed - off thurs - shoulders, tris fri - back sat - off sun - off wed, fri and sun are ab work. so.. whats your opinion on this.
irondog Posts: 56 Joined: 2005/07/29	2005/07/31, 12:13 PM that looks like a good split.you where talking about concentrating on the compound lifts.this is a good split to do it with.Something like this Monday Benchpress 5,4,3,2,1 DB bench 2x5-8 Dips 2x5-8 oly bar cheat curl 5-4-3-2-1 seated db curls 2x5-8 overhand preacher curls 2x8-11 wrist curls 2x15-20 squats 5-4-3-2-1 45* leg press 3x6-9 good mornings 3x6-9 calve work 8sets you choose thursday military press 5-4-3-2-1 closegrip bench 5-4-3-2-1 lying extensions 3x6-9 friday deadlifts 5-4-3-2-1 chins 5-4-3-2-1 a pretty simple format
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/31, 12:38 PM i've also been looking into the westside template.. seems interesting
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/31, 01:00 PM http://www.bodybuilding.com/fun/elitefts4.htm
irondog Posts: 56 Joined: 2005/07/29	2005/07/31, 01:43 PM westside is a good program if you understand it. or if it fits your personality. -------------- http://p200.ezboard.com/bbigbearsweighttraining
bropie Posts: 1,084 Joined: 2004/12/04	2005/07/31, 01:46 PM i have a pretty good take on it.. but am going to research it further in the upcoming weeks.
arondaballer Posts: 1,054 Joined: 2003/06/14	2005/07/31, 03:23 PM Looks like you're well on your way Bropie. Your own personal research and experience will benefit you far more than anything any of us can tell you. Good Luck! -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/07/31, 11:19 PM 20 rep breathing squats is NOT powerlifting routine. It will bring your squat up, but not as much as it brings your weight up. I might recommend it to menace, just because he seems to do well with that type of training. Only thing is, he might have to modify it, as it is a full body workout. That was the one thing I didn't like about it.