I'm thinking about geting into powerlifting a lot as i'm absolutely dieing for something to compete in and I like lifting so... I'm looking for some help with understanding ME/DE routines and basically want a hand with making one.

As I understand it now, ME should basically be 6-10 sets working up to a 2RM or 3RM?

DE is speed work, so 50-60% of your 1RM, 6-10 sets of 3 reps?

If someone could be a hero and explain it and come up with a tasty routine for me i'd really appreciate it.

As it stands at the moment I haven't been squatting or deadlifting as my back was off, it's been getting better and i'll be back to it soon, so the weights below for them are only rough. Anyways, to give you an idea of where I am at the moment:

Bodyweight: ~64KGish

Bench: 2x80KG
Squat: 5x100KG (Been a while)
Deadlift: 6x105KG (Been a while)

this will be interesting to see your transition.....

KP

My me/de is adapted abit but Basically its an upper lower split.

De days are speed work which is around ;
45% 1rm 12*3
55% 1rm 10*3
65% 1rm 8*2

All as fast/explosive as possible but you can do variants like 16 singles on 65%+ (or like 10*2, 12*2 keeps is explosive) it all depends on how speedy you are.

The rest of a de day is usually 8 reps and over and for a lower will be something like.
Squat variation 4*8
Dead variation / hip dominant 4*8 / 4*6 whatever as long as you're feeling it and not maxing out totally / keep it light when you dont want to burn out / can do higher reps.
Quad dominance - Leg press 2*15
Hip engagement - Pull throughs 2*15
calves - whatever you want

With de upper its basicly speed bench followed by
chest
back
delts
arms

You can mix it up however and say do heavy (5R OR UNDER) tris and delts on de as they will be fried from me work exercises.

Heavy lower is
squat 5*5
dead 5*5 in general but you can do many variants such as 4*6 4*4 3*3 5*3 and so on.
calves 3*6
Ab work - functional as in plank / roll out

Heavy upper is
Bench same variants as me upper
back bor
light shoulders as they are usually fried from bench
then some light tris
and i do heavy bis here but again its personal preference
then you can throw some grip work in here like plate pinch

Its a good idea to alternate your assistance exercises / some me every 3 weeks so you keep it all fresh. Raw is all so very good for hypertrophy.

It should also be noted you don't have to do that much work on any session for assistance, I just like it..

Pretty well explained. Thing i like about it is the variation and the room for your own preferences. Keeps it fun.

Speed work can get tedious however. 8-10 sets seems to take forever sometimes!

Great post MXD thanks.

Tried to come up with a routine but can't get it right so i'd like some input/corrections.

DE Lower

Squat 10x3 (55% 1RM)
??
Deadlifts 10x3 (55% 1RM)
Split Squat 2x15
Calf Raises 2x15

DE Upper

Bench 10x3 (55% 1RM)
Incline DB Press 4x8
Chins 4x8
Arnold DB Press 2*10

ME Lower

Squat 5x5
Deadlift 5x5
Calves 2x15
Barbell Ab Rollout 2*10

ME Upper

Bench 5x5
Chins 5x5
DB Lateral Raise (Light) 2x10
Grip work

First you need plenty of tricep work if you want to be a PL. I'm not seeing any in that routine. CGBP is a must IMO. Squatting twice and deadlifting twice a week has never appealed to me. If I was doing this I'd only deadlift once as its a less technical lift, without going too heavy but not a light as DE either. However a lot of people seem to do well doing it twice.

There is also no posterior chain work in there. RDL's are good but hip dominant good mornings have an immense carry over into a PL squat.

cleaver wrote:First you need plenty of tricep work if you want to be a PL. I'm not seeing any in that routine. CGBP is a must IMO. Squatting twice and deadlifting twice a week has never appealed to me. If I was doing this I'd only deadlift once as its a less technical lift, without going too heavy but not a light as DE either. However a lot of people seem to do well doing it twice.

There is also no posterior chain work in there. RDL's are good but hip dominant good mornings have an immense carry over into a PL squat.

Yeah I agree with all of the above.

I do use CGBP on de upper day but I was a little to vague to be fair.

-------------------------------------------------------

De lower wardie.
de squat
atf squat/front squat/hack squat etc
de dead - not all ways necessary but good fun!
rdl/good morning/sldl/raised platform deads/snatch deads/raised snatch deads
pull throughs/reverse pull throughs/kettle ball or db swings/high pulls (light lower reps)
split squat / leg press /