New routine critique

[THEBEAST]

Hi all,

I have come up with a new routine (well not really new) to see if i can get stronger in powerlifting.I have done a program similar to this that got me squatting and deadlifting over 500lbs however i really want to change things up and see how it goes.

If you can see any major mistakes please point them out.Please dont advise me to buy a book or do a pre-written program as i have done them before and really want to do my own thing and think for myself.

Most of the stuff i have put in are to work on my weak areas.

Thanks all

[Simon C]

I don't see a routine there, so....

okay, well I think you should be doing something

[THEBEAST]

Originally Posted by THEBEAST

Hi all,

I have come up with a new routine (well not really new) to see if i can get stronger in powerlifting.I have done a program similar to this that got me squatting and deadlifting over 500lbs however i really want to change things up and see how it goes.

If you can see any major mistakes please point them out.Please dont advise me to buy a book or do a pre-written program as i have done them before and really want to do my own thing and think for myself.

Most of the stuff i have put in are to work on my weak areas.

Thanks all

Sorry but my computer crashed at work before i could finish

Day 1-
A.Bench press 5/5/3/3/3/3/5
B1.Barbell Rows 4x6-8
B2.Chin ups 4x12-15 (weighted)
C.Barbell Shrugs 3x6-8
D.Tri db ext 3x12-15

Day 2-
A.Deadlift 5/5/5/3/3/3
B.Bulgarian Split Squats 3x6-8
C.Romanian Deads 3x6-8
D.Pull throughs 3x15-20

Day 3-
A.Military Press 4x6-8
B.Side Raises 3x12-15
C.Front Raises 3x15-20
D.Reverse Curls 3x15

Day 4-
A.Close Grip Pin Presses 5x5 (sticking point on bench)
B.Pull ups 4x12-15
C.Seated Rows 3x15
D.Face Pulls 3x15-20
E.Push ups 3x15-20

Here you go!

[karky]

why only 1/4 days for legs?

[THEBEAST]

Originally Posted by karky

why only 1/4 days for legs?

Because legs arent my weak area,i am strongest on my squats/deads and i dont need to increase work while i am still gaining strength on my lifts?

[kuri]

Why 2 days of consecutive vertical pulls with the same intensity?

Why two DL variations in one day with no squatting at all? If you are PLing don't you want to at least get some squatting in there?

[Simon C]

I agree, you need to be squatting regularly if you want to improve in powerlifting.

I also agree you should ease up on the pressing as that looks like it could be a bit much, and maybe chuck some more rowing in there as rowing isn't usually as taxing.

I don't know why you would have 1/4 days for lower body, it doesn't make sense to me. 2 days upper focused, 2 days lower focused, simple.

As for those pin presses, well I'd use board presses, they are very similar, but board presses are easier on your shoulders, especially if you use a phone book, or foam to press onto.

[dmw]

At 235 with 10% bodyfat - and squats and deads over 500 pounds, I don't know why you'd need any help with a routine!

[THEBEAST]

Originally Posted by dmw

At 235 with 10% bodyfat - and squats and deads over 500 pounds, I don't know why you'd need any help with a routine!

Actually i am more like 15% at the moment due to slight bulking to 245,i dont think my bf% was correct first time it was probebly closer to 12%.

Yeah 500lbs isnt that much to be honest pretty moderate lifts,if you cannot lift this much weight on dead/squat you are pretty weak in powerlifting/strongman.

I thought you guys might be able to give me a little help with exercise selection and routine set up!I have followed a routine similar to this one however i had changed a little bit of it around.

Thanks for your input

[THEBEAST]

Originally Posted by Simon C

I agree, you need to be squatting regularly if you want to improve in powerlifting.

I also agree you should ease up on the pressing as that looks like it could be a bit much, and maybe chuck some more rowing in there as rowing isn't usually as taxing.

I don't know why you would have 1/4 days for lower body, it doesn't make sense to me. 2 days upper focused, 2 days lower focused, simple.

As for those pin presses, well I'd use board presses, they are very similar, but board presses are easier on your shoulders, especially if you use a phone book, or foam to press onto.

Yeah i know all about board presses i dont them for 1 year,i enjoy them alot but like pin presses plus i cannot say i will have a training partner all the time and my gym is empty at the time i go in the morning.

[Simon C]

Originally Posted by THEBEAST

Yeah i know all about board presses i dont them for 1 year,i enjoy them alot but like pin presses plus i cannot say i will have a training partner all the time and my gym is empty at the time i go in the morning.

Chuck the boards/books under your shirt, it works fine when you don't have anyone to hold them.

[dmw]

Originally Posted by THEBEAST

Actually i am more like 15% at the moment due to slight bulking to 245,i dont think my bf% was correct first time it was probebly closer to 12%.

Yeah 500lbs isnt that much to be honest pretty moderate lifts,if you cannot lift this much weight on dead/squat you are pretty weak in powerlifting/strongman.

I thought you guys might be able to give me a little help with exercise selection and routine set up!I have followed a routine similar to this one however i had changed a little bit of it around.

Thanks for your input

No problem. Whatever you decide on, you should post your log here at jpfitness- I for one would like to see how you train as I hope to get to your numbers some day.

[THEBEAST]

Originally Posted by dmw

No problem. Whatever you decide on, you should post your log here at jpfitness- I for one would like to see how you train as I hope to get to your numbers some day.

I will do my friend hope to really get those numbers up some more,breaching 500lb would be great.I have a feeling my squat will come up first as its my strongest lift.

I am going scrap that program i put on here and try a differant program i have been thinking about for the last few weeks.Getting back to doin the cleans will be a bitch,300lb was the best i ever did on that kinda frustrating.My bench is 420lbs aswell which i find pretty crap.

Anyway good luck with your goals

[THEBEAST]

Originally Posted by Simon C

Chuck the boards/books under your shirt, it works fine when you don't have anyone to hold them.

The problem being the fact if i get 400lbs stuck at the bottom i am up shit creek!I may die

[dmw]

Originally Posted by THEBEAST

I will do my friend hope to really get those numbers up some more,breaching 500lb would be great.I have a feeling my squat will come up first as its my strongest lift.

I am going scrap that program i put on here and try a differant program i have been thinking about for the last few weeks.Getting back to doin the cleans will be a bitch,300lb was the best i ever did on that kinda frustrating.My bench is 420lbs aswell which i find pretty crap.

Anyway good luck with your goals

Thanks.

Do you clean into a squat-catch and come up, or just "powerclean" the 300 lbs?

[Fulmen]

Day 1-Bench Press
A. Bench press 3x3-4
B. Incline DB Bench 3x4-6
C. Flat DB Bench 3x4


Day 2-Deadlift
A.Deadlift 3x3-4
B.BB Rows 3x6
C.Pull-Ups 3x6 (Weighted if needed)
D.Seated Rows 3x8

Day 3-Squat
A. Squat 4x4
B. Still Legged DL's -3x6
C. Squat 3x8
D. BB Toe Raises 3x8

Day 4 Auxillaries
A. Seated BB Shoulder Press 4x6
B. Barbell Curls 4x8
C. Weighted Dips 3x8
D. Seated DB Extension 3x6
E. BB Wrist Curls 3x12

There.

[ninja]

Originally Posted by Fulmen

Day 3-Squat
A. Squat 4x4
B. Still Legged DL's -3x6
C. Squat 3x8
D. BB Toe Raises 3x8

There.

So he's squatting twice?

[Fulmen]

Originally Posted by ninja

So he's squatting twice?

Yea, bring the puke bucket.