I'm looking for a powerlifting routine for a heterosexual. Does such a thing exist?

Now that I have insulted the powershirtlifters, I will now proceed to ask for some help I want to try a powerlifting routine, out of curiosity and also because I secretly have wanted to give it a bash for a while (asked some time ago on MP) but have never actually done it.

I'm going on holiday in a few weeks and intend on coming back to start it....do that for X weeks then go back to real training.

Any chance of giving me some ideas? I like the look of the ME and DE splits. I can train 3-4 times per week, mon, wed, fri, sat

Cheers

I think you first ned to buy some smelling salts, or poppers as they are called - I think the stuff is amyl nitrite!

Have just posted what I do in my journal... what a cohinsedance

**koff**koff**

viewtopic.php?f=8&t=1944 about half way down - lots & lots

Resurrected wrote:**koff**koff**

viewtopic.php?f=8&t=1944 about half way down - lots & lots

ye but he wanted the advice off one of the shirt lifters

are you gonna be comfortable dropping the conc. curls, kickbacks and swiss ball crunches rabby my precious?

Yep I seen that thread you posted Rez. Cheers. Just puting this up for a bit of discussion and opinions.

Curt, I noticed your routine but its allot more specialised than im after and for an experienced shirtlifter. I just want to do a very basic routine to get a flavour for it for the reasons stated but also because i like to learn about new ways of training. See the full picture if you like.

Mark, I am ready to drop the conc curls and kickbacks but i may struggle to lose the side laterals.

Rab wrote:Yep I seen that thread you posted Rez. Cheers. Just puting this up for a bit of discussion and opinions.

Curt, I noticed your routine but its allot more specialised than im after and for an experienced shirtlifter. I just want to do a very basic routine to get a flavour for it for the reasons stated but also because i like to learn about new ways of training. See the full picture if you like.

Mark, I am ready to drop the conc curls and kickbacks but i may struggle to lose the side laterals.

It is but why is it? explain? it will get all 3 lifts stronger still.

How bout doing 5x5 for a bit rab, not a PL routine as such by good for a bit of progression and centres around the big lifts.

curtis wrote:It is but why is it? explain? it will get all 3 lifts stronger still.

So your saying I am correct and your routine is an advanced/specialised routine, but i have to explain to you why this is the case?

Marky boy, I have thought of the 5x5. Maybe another time but this turn i fancy a proper powerlifting routine. I will have a read through that thread Rez posted

Rab wrote:

curtis wrote:It is but why is it? explain? it will get all 3 lifts stronger still.

So your saying I am correct and your routine is an advanced/specialised routine, but i have to explain to you why this is the case?

Marky boy, I have thought of the 5x5. Maybe another time but this turn i fancy a proper powerlifting routine. I will have a read through that thread Rez posted

Well, at least he's strong as hell.

I think the one im blasting atm is pretty good if you're after a 3day split. this is what im doing-

monday (volume)
squat - 5x5
bench - 5x5
Chinups- 5x5
db press- 8x3
db rows- 8x3

wed (recovery)
front squat - 6 x 3
HC to PP - 6x3
Pulldowns - 6x3
HIIT

Fri (intensity)
Squat - ramped to 1x1-3
bench - ramped to 1x1-3
dead- ramped to 1x1-3
abs

Not really specialized like me/de, which imo is for equipt lifters..possibly more advanced ones. Theres muscular training on mon and heavy ass CNS lifting on friday. Very simple, no over-reaching. Like the look of it?

monday:
Bench press

Wednesday:
squats and deads

Friday:
assistance

Rab wrote:

curtis wrote:It is but why is it? explain? it will get all 3 lifts stronger still.

So your saying I am correct and your routine is an advanced/specialised routine, but i have to explain to you why this is the case?

Marky boy, I have thought of the 5x5. Maybe another time but this turn i fancy a proper powerlifting routine. I will have a read through that thread Rez posted

Yes it is complicated to follow if a newbie to it, but why is it ''advanced''. as long as you can bench, squat and deadlift with good form, your sorted.

Cheers Chaps. I quite like the look of both them programs. Only thing i cant imagine is doing squats and deadlifts ont he same day. Holy molly!!!!!

Curt, what would be involved in those 3 workouts roughly?

Rab wrote:Cheers Chaps. I quite like the look of both them programs. Only thing i cant imagine is doing squats and deadlifts ont he same day. Holy molly!!!!!

Curt, what would be involved in those 3 workouts roughly?

Why not do it Push, Pull, Legs style

Push

Heavy bench with 4 week wave loading. (5x5, 4x4, 3x3, 2x2)
Assistance work (Pec, front delts, triceps)

Pull

Heavy Deads with 4 week wave loading as above
Assistance work (Whatever your back needs at the time)

Legs

Heavy squats with wave loading as above
Assistance work ( Quads, hams, calves)

Personally I would do it Monday - Squat, Wed - Bench, Fri - Deads.

This would keep your squats and deads the maximum time apart for recovery.

cleaver wrote:

Rab wrote:Cheers Chaps. I quite like the look of both them programs. Only thing i cant imagine is doing squats and deadlifts ont he same day. Holy molly!!!!!

Curt, what would be involved in those 3 workouts roughly?

Why not do it Push, Pull, Legs style

Push

Heavy bench with 4 week wave loading. (5x5, 4x4, 3x3, 2x2)
Assistance work (Pec, front delts, triceps)

Pull

Heavy Deads with 4 week wave loading as above
Assistance work (Whatever your back needs at the time)

Legs

Heavy squats with wave loading as above
Assistance work ( Quads, hams, calves)

Personally I would do it Monday - Squat, Wed - Bench, Fri - Deads.

This would keep your squats and deads the maximum time apart for recovery.

We have a winner. Nice one mate

I always knew you were a closet shirtlifter

You can try an advanced 5x5, it has a loading and deloading phase. Check it:

http://www.speedyshare.com/741172670.html

try doing deadlifts then squats a day later....

squats and deads on the same day are good...

Rab, you'll be fine.

I was doing ATG, Power Cleans, DL and RDL in the same session.

Alex wrote:Rab, you'll be fine.

I was doing ATG, Power Cleans, DL and RDL in the same session.

Yer but this is coming from the man that seems it fine to BOR 230kg with ease and curl 70kg barbells!!!

curtis wrote:

Alex wrote:Rab, you'll be fine.

I was doing ATG, Power Cleans, DL and RDL in the same session.

Yer but this is coming from the man that seems it fine to BOR 230kg with ease and curl 70kg barbells!!!

I would have thought a record holder like yourself would be unphased by such feats

curtis wrote:

Alex wrote:Rab, you'll be fine.

I was doing ATG, Power Cleans, DL and RDL in the same session.

Yer but this is coming from the man that seems it fine to BOR 230kg with ease and curl 70kg barbells!!!

LOL. 70kg barbells!....

curtis wrote:try doing deadlifts then squats a day later....

squats and deads on the same day are good...

I thought shirtlifters always did squats first. Would that not make it a bad idea to squat the day after deads?

cleaver wrote:

curtis wrote:try doing deadlifts then squats a day later....

squats and deads on the same day are good...

I thought shirtlifters always did squats first. Would that not make it a bad idea to squat the day after deads?

lol I see it looks like that, you misunderstood I think.. ''try doing deads and squats a day later'' meaning... whoever said that... TRY doing it lol... it hurts! & is not really that good.

I do them same day so I said ''squats and deads on the same day are good'' as in they are the bomb dude! lol..

Yes you are correct, on the same day is excellent for lower back thickness.