switching from bodybuilding to powerlifting in a few weeks

[abolish the weak]

I usually like to mix up some powerlifting with my bodybuilding routine, however after my next show I think I'm going strictly powerlifting for a little while, but trying to stay a little more along the physique line of Mariusz Pusjonowski(spell check please, lol) that is not gain more bodyfat than absolutely necessary. What is a good beginner program? I am experienced in the gym for 12 years, certainly not new to deads, bench, or squats. Also, I'm coming off cycle and cleaning up for awhile, and I know how injury prone you can get coming off cycle and dealing with joint pain/dryness, so please keep this in mind. I'd like a program to aid in building up test levels, but nothing overkill at this point. Just simple and to the point. Thanks fellas

 

[Uluwatu]

Westside Barbell

Read up on Westside Barbell's methods. When I was competing our team had great results with Louie's template and so have thousands of others. Info can be found at elitefts.com or westside-barbell.com

Good luck with your switch from bodybuilding to powerlifting.

 

[Paul Bunyan]

If you are just coming off cycle my advise would be:

1)keep your workouts brief. no more than 45min.

2)once you are warmed up get to the heavy stuff.

3)keep reps in the 3-5 range on the compound movements for 3 work sets.

4)assistance work should be done in the 8-10rep range for a limited number of sets.

Once you feel like you are recovered you can push it harder by upping the volume a little at a time. Keep your protein intake up too.

PB

 

[TestPolska]

Pull/Push/Legs a day off inbetween each. Reps low on compounds 10-12 on assistance lifts. Basic shit. Just go heavy.

 

[abolish the weak]

Pull/Push/Legs a day off inbetween each. Reps low on compounds 10-12 on assistance lifts. Basic shit. Just go heavy.

So far so good, I feel great for coming off cycle!!! Here is a breakdown of my routine

day 1- push day, 5 sets of 5 on flat bench
3-5 sets of 5 for shoulder press
5 sets of 5 for close grip bench
3 sets of abs
30 min high intensity cardio

day 2- off

day 3- pull day 5 sets of 5 on deadlifts
5 sets of 12-15 on some type of hammer strength row machine (lightweight, focus on squeeze)

3 sets of abs
30 min high intensity cardio

day 4- off

day 5- legs 5 sets of 10-15 on squats (i have to go moderate weight more reps due to joint pain in my knees at the present time)

3 sets of leg extensions
3 sets leg curls
3-5 sets calves

day 6- off


day 7- "assistance day"
3 sets of barbell curls 10-12 reps
2 sets preacher curls 8-10 reps
3 sets tricep pressdowns 8-10 reps
3-4 sets side laterals
2-3 sets front laterals