EPTOn March 22 2015 23:24 GoTuNk! wrote:
OP clearly states he wants to be a powerlifter.
I didn't read X,Y or Z, I have actual experience training, competing and coaching.
I've been a competetive powerlifter for 4 years with a 220/165/267 total at 83kg.
FWIW guys (and girls) at my CROSSFIT gym have very respectable totals in both PW/OL despite those being not their main activities, simply because they train every day and twice a day sometimes.
Power Lifters should stop making up excuses to be lazy and instead look at other athletes (WL and Crossfit) who do more in a week than the average powerlifter does in a month.
Gains are not linear forever, that you can't add weight to the bar at a certain point does not mean you are "overtrained"
OP clearly states he wants to be a powerlifter.
I didn't read X,Y or Z, I have actual experience training, competing and coaching.
I've been a competetive powerlifter for 4 years with a 220/165/267 total at 83kg.
FWIW guys (and girls) at my CROSSFIT gym have very respectable totals in both PW/OL despite those being not their main activities, simply because they train every day and twice a day sometimes.
Power Lifters should stop making up excuses to be lazy and instead look at other athletes (WL and Crossfit) who do more in a week than the average powerlifter does in a month.
Gains are not linear forever, that you can't add weight to the bar at a certain point does not mean you are "overtrained"
sure you are stronger than me. I will give you that. It doesn't mean you are more knowledgeable than me. He wants to be a powerlifter yet he has only trained for 6 months. I think squatting and benching 3 times a week is a bad idea with the little experience he has. He should be doing a simple based power routine and go from there. If he can handle the heavier load than good for him.
the fact that you workout at cross fit and take advice from people there tells me you have a very warped view on the subject.
I respect your strength and I am not saying you know nothing on training. I am just saying that you seem very short sided and inflexible. Not everyone can train like a powerliftee especially doing the main compound movements three times a week. It is a simple fact.
I am not lazy at all, and the fact that you are insisting that is very insulting. Doing squats three times a week would make me lose gains not stagnate. Of course I don't expect to add pounds to the bar every visit but when you have to decrease significantly and start sustaining injury THAT is over training. Some people are "hardgainers" and I'm not saying the op is but I think he should take it slow first to understand his OWN limits.
I think this is a great routine to start from. Source: iron addict(Wesley silveira)
1st workout
Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
2nd workout 1 day later
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
3rd workout 1 day later
Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
4th workout After TWO DAYS OFF
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday
next workout sequence repeat 1st through 4th workouts
