3v1ljo3 or Rado

[ROCKETW19]

first off 3v1 can you get a new name I had to search you so I could spell it right,lol.

I wanted to know your power lifting routine with exersizes, set and reps if you dont mind.

[3v1lj03]

I am currently using a 531 variant called big but boring. I wanted something to promote strength and muscle hypertrophy. As you may recall I am on the hunt for some records at the USA Nationals in Ohio this June and I wanted a percentage based program that I could predict some results that is why I am on this one so far I am ahead of schedule on the strength so here it is. BTW my name is eviljoe haxor style see 3v1lj03.
"sets X reps"
Monday - Shoulder
Barbell Shoulder Press 3 X 5
Barbell Shoulder Press 50% 5 X 10
Chin ups 5 X fail

Tuesday - Back, Abs
Deadlift 3 X 5
Deadlift 5 X 10
Hanging Crunch 5 X 12

Wednesday -
Cardio/conditioning 2 hrs

Thursday - Chest, triceps
Bench Press 3 X 5
Bench Press 5 X 10
Barbell Row 5 X 15

Friday - Legs, Abs
Squat 3 X 5
Squat 5 X 10
Leg Curl 5 X 10
Cable Crunch 4 X 25

Saturday Conditioning/G.P.P.

week one is 65% , 75% , 85% 1rm
week two is 70%,80,90% 1rm
week three is 75%, 85%, 95% 1rm
The last set of the heavy sets is to failure you try to do at least the reps listed
the second sets of the main exercise is 50 to 60% of the 1 rm
the fourth week is a deload week at 60% or so
with this program you add 5 to 10 lbs every four weeks and restart the cycle with new calculations.
I have been on this big but boring routine for 12 weeks now and have added a lot of power.

[redback]

This is what i am using atm..

Monday
Bench - (Set 1) 90% x 3
(SEt 2) 90% x 3
(Set 3) 95% x 2
(Set 4) 100% x1

Close grip bench - Pretty much the same as above

Shoulder press - as above

Tues
Squats or box squats(rotated every week)
(Set 1) 90% x 3
(SEt 2) 90% x 3
(Set 3) 95% x 2
(Set 4) 100% x1

Deads or rack pulls (rotated every week)
As above

Few sets leg curls

Wed off

Thurs and fri are speed days (westside style) mostly the same exercises as monday and tues but using 50-60%. Reps are 6-8 range done (explosively) Each rep done as fast as possible.

[Bouncer]

I'll type it out later on this evening bro:)

looks good bro. nice program you have. :tired:

[ROCKETW19]

This is what i am using atm..

Monday
Bench - (Set 1) 90% x 3
(SEt 2) 90% x 3
(Set 3) 95% x 2
(Set 4) 100% x1

Close grip bench - Pretty much the same as above

Shoulder press - as above

Tues
Squats or box squats(rotated every week)
(Set 1) 90% x 3
(SEt 2) 90% x 3
(Set 3) 95% x 2
(Set 4) 100% x1

Deads or rack pulls (rotated every week)
As above

Few sets leg curls

Wed off

Thurs and fri are speed days (westside style) mostly the same exercises as monday and tues but using 50-60%. Reps are 6-8 range done (explosively) Each rep done as fast as possible.

I think this will fit into my plans pretty good.
question do you think close grip BP is better than weighted dips?
also how do you dead lift after squats I cant even do calf raises after squats,lol.

[Chadd77]

also how do you dead lift after squats I cant even do calf raises after squats,lol.

There is a guy at my gym that holds a couple world records (natural/tested lifter). One thing I notice is the amount of time in between sets. On my heavy leg days I will work in with him and I would guess we take about 5-8 min between sets. Without that rest I would not be able to go as heavy as I do or do deadlifts afterwards.

[ROCKETW19]

There is a guy at my gym that holds a couple world records (natural/tested lifter). One thing I notice is the amount of time in between sets. On my heavy leg days I will work in with him and I would guess we take about 5-8 min between sets. Without that rest I would not be able to go as heavy as I do or do deadlifts afterwards.

good point I forgot PL lift heavy for low reps and take 10mins between sets. not sure if I can do that. Taking that long between sets would drive me crazy.
I might do squats first 1 week then DLs first the next and take along time between the two exersizes but not sets.

[redback]

I think this will fit into my plans pretty good.
question do you think close grip BP is better than weighted dips?
also how do you dead lift after squats I cant even do calf raises after squats,lol.

Ya i love this routine because its so simple. We have a few powerlifters and strongmen train at our gym who helped out.
Close grip bench is an assistance exercise. Its part of training to become stronger for the bench press. Dips are more of a bodybuilder mindset.
Never have trouble doing deads after squats. Its different to hypertrophy training where you are doing three exercise per bodypart etc, you dont get the pump or the lactic acid build up. Like chadd said, the rests between sets are 3-5 minutes. makes a huge difference. Also the powerlifter bench style is totally different to bodybuilding, heels need to be back and toes outward, back arched and shoulderblades back. it takes a while to get rite but you will generate alot more power this way.

[Bouncer]

You can have a BB'r look with power lifting strength;)

so when do you plan on getting one? :rofl:

[Bouncer]

This would be great if you actually used it and looked like you worked out:) Besides, no one asked you for your routine you dumb ass....

:rofl::rofl::rofl:


hahah, fuck you kangaroo jack

[Bouncer]

Have one now;) When you plan on getting big or strong:rofl: huh???

so thats what they call a BB physique in ohio. huh. :rofl:

[Bouncer]

Is that the best you have? lol

yes. :(