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Can some one explain powerlifting.. - 4/4/2005 12:16:46 PM

Rock_fght

Posts: 671
Joined: 3/29/2005
From: Florida
Status: offline

whats the difference than what where doing right now?

I hedrs they do 1rep and 10 sets?

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5ft 6 1/2 /187-192lbs / age: 17
DB bench: 90lbs 6
deadlift: 355lbs
Squat: ????
1 arm dumbell row: 140lbs 5X

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RE: Can some one explain powerlifting.. - 4/4/2005 12:38:43 PM

andy

Posts: 1432
Joined: 8/21/2004
From: Ohio
Status: offline

They train with main compound lifts bench, deadlift, and squat. Having a dynamic day and a max effort day.

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RE: Can some one explain powerlifting.. - 4/4/2005 12:58:35 PM

andy

Posts: 1432
Joined: 8/21/2004
From: Ohio
Status: offline

Heres a 3 week cycle a powerlifter would do....

Dynamic Bench
week 1- 8 sets of 3 reps with 50%
Week 2- 8 sets of 3 reps with 55%
Week 3- 8 sets of 3 reps with 60%

Max bench effort
Week 1- 10-15 sets of 1 rep with 80-85%
Week 2- 5 sets of 5 reps with 70-75%
Week 3- 10 sets of 3 reps with 80-85%

My split looks like this...

Monday- max deadlift/front squat
Tuesday- biceps
Wednesday- max bench
Thursday- abs
Friday- dynamic deadlift/front squat
Saturday- Back
Sunday- dynamic bench

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

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RE: Can some one explain powerlifting.. - 4/4/2005 5:59:12 PM

Weapon X

Posts: 986
Joined: 6/16/2004
Status: offline

quote:

They train with main compound lifts bench, deadlift, and squat. Having a dynamic day and a max effort day.

WOW! Andy has really been doing his research!! Good job man!

quote:

My split looks like this...

Monday- max deadlift/front squat
Tuesday- biceps
Wednesday- max bench
Thursday- abs
Friday- dynamic deadlift/front squat
Saturday- Back
Sunday- dynamic bench

My short stint on a Powerlifting routine looked like this -

Monday - Rest
Tuesday - Squat/Deadlift (Dynamic/Speed day)
Wednesday - Rest
Thursday - Bench Work (Dynamic/Speed day)
Friday - Rest
Saturday - Squat/Deadlift (Max Effort)
Sunday - Bench Work (Max Effort)

The coach was really influenced by the Westside techniques, which he blended with the 5x5 method. Let me know if your interested in the full routine... I have it somewhere I think, or I can do the best I can from memory.

(in reply to andy)

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