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03-15-2006, 02:12 AM
| #1 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender:   |  From EXRX.NET hi ppl.. i thought i'd post some workout routines from EXRX.NET which revolve around powerlifting.. source: [url="http://exrx.net/WeightTraining/PowerliftingPrograms.html"] Basic Power Cycle Exercises: Squat, Bench Press and Deadlift basic outline: Week / Sets x Reps / % Projected 1RM 1 / 2 x12 / 60 2 / 2 x10 / 65 3 / 2 x 8 / 70 4 / 2 x 6 / 75 5 / 2 x 5 / 80 6 / 2 x 4 / 85 7 / 2 x 3 / 90 8 / 2 x 2 / 95 having said that, i think that the program runs as follows: Monday: Squat Day Wednesday: Bench Day Friday: Deadlift Day moving on, we have a list of assistance exercises: Squat Day Leg Press 2x8-12 Leg Curl 2x812 Leg Extensions 2x8-12 Calf Raise 2x8-12 Incline Situps 2x20-30 Bench Day Incline Bench Press 2x8-12 Dips 2x8-12 Shoulder Press 2x8-12 Lateral Raise 2x8-12 Triceps Extension 2x8-12 Deadlift Day Power Cleans 2-5 x 2-5 Row 2x8-12 Stiff Leg Deadlift 2x8-12 Arm Curls 2x8-12 Crunches 2x30-50 i'll update this later when i have more info.. till then.. chao...  |
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