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...