Powerlifting sample routine

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wvubill22185

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Powerlifting sample routine - Saturday, June 10, 2006 9:33 PM ( #1 )
I want to increase my squat, dl, and bench
I can hit the gym 4 - 5 times per week and can diet as needed.
How exactly do I go about this do I use the russian routine or what?
ironraider52

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RE: Powerlifting sample routine - Monday, June 12, 2006 10:51 AM ( #2 )
well, I make my own routines which are all based off the russian routine. Which is high sets and high reps with no less then 80% of ur max. Like 6 sets of 6 for example.
 
For a good DL routine I would reccomend 6 sets of 4-6 reps.
 
For bench its diff because it involves smaller muscles. But I like 5 sets of 3. Or something like 8 sets of 2-4 reps.
 
For squat I like to use max volume. With something like 8 sets of 5. Or 6 sets of 6. 6x6 is my fav.

But the key to increasing ur lifts is to find the weak points and get threw them by doing lockout exercises and such.

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