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-   -   From EXRX.NET (http://www.bodybuilding.net/powerlifting/from-exrx-net-1735.html)

_Wolf_ 03-15-2006 03:12 AM

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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