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just want to say wahts up...I just got into powerlifting, figured I'd worry more about strength first then size second... so hopefully with the new added strength size will come...
as far as my template this is a brief overview of what I am doing, it is along the lines of Joe DeFrancos westside for skinny bastards.
max effort Upper Body
a.Incline Bench (work up to a max set of 3-5)
b.Supp lift 3-4x6-10
- flat db bench
c. horizontal row 4x10-15
- db rows
d. rear delt/upper back 2-3x12-15
- seated rear delt machine
e. weighted abdominal exercise 3-4x8-15
max lower body
a. Rack pulls (work up to a max set of 3-5)
b. unilateral movement 3-4x8-15
- BB reverse lunges
c. hamstring/posterior chain movement 3-4x6-10
- contemplating between sldls and leg curls maybe some good am's but see de day below on the am's
d. grip training
- plate pinch gripping (probably gonna invest in coc grippers)
repetition upper body
a. work up to 3 sets of max reps (rest 60 seconds)
- bodyweight dips
b. supplemental lift (triceps) - 3-4x5-10
- skull crushers
c. vertical pulling 4x8-12
- chinups/pullups
d. medial delt or trap exercise 3x10-15
- db shoulder press or lateral raises
e. elbow flexion 3x8-10
- bb curls
f. abdominal circuit training
- variety of abs with no rest between exercises
de lower body
Speed Squats/Speed Box Squats 10x2 @ 50%
Speed Deads Singles 6x1 @60%
Good AM's 3x5-8
Zercher Squats 3x5-8
abs
also invested in a starter set of bands from iron woddy and should get those sometime this week, will incorporate them this week or next week we'll see... but roughly that is my routine, what do you guys think?
edit : link for refrence
**broken link removed**
as far as my template this is a brief overview of what I am doing, it is along the lines of Joe DeFrancos westside for skinny bastards.
max effort Upper Body
a.Incline Bench (work up to a max set of 3-5)
b.Supp lift 3-4x6-10
- flat db bench
c. horizontal row 4x10-15
- db rows
d. rear delt/upper back 2-3x12-15
- seated rear delt machine
e. weighted abdominal exercise 3-4x8-15
max lower body
a. Rack pulls (work up to a max set of 3-5)
b. unilateral movement 3-4x8-15
- BB reverse lunges
c. hamstring/posterior chain movement 3-4x6-10
- contemplating between sldls and leg curls maybe some good am's but see de day below on the am's
d. grip training
- plate pinch gripping (probably gonna invest in coc grippers)
repetition upper body
a. work up to 3 sets of max reps (rest 60 seconds)
- bodyweight dips
b. supplemental lift (triceps) - 3-4x5-10
- skull crushers
c. vertical pulling 4x8-12
- chinups/pullups
d. medial delt or trap exercise 3x10-15
- db shoulder press or lateral raises
e. elbow flexion 3x8-10
- bb curls
f. abdominal circuit training
- variety of abs with no rest between exercises
de lower body
Speed Squats/Speed Box Squats 10x2 @ 50%
Speed Deads Singles 6x1 @60%
Good AM's 3x5-8
Zercher Squats 3x5-8
abs
also invested in a starter set of bands from iron woddy and should get those sometime this week, will incorporate them this week or next week we'll see... but roughly that is my routine, what do you guys think?
edit : link for refrence
**broken link removed**
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