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    novice powerlifting routine

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    fredll

    Posts : 14
    Points : 42
    Join date : 2010-09-20

    novice powerlifting routine

    Post  fredll on Mon Oct 11, 2010 8:19 am

    Max Effort Squat:
    1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%)
    2) Supplemental: Some sort of pull (deadlifts, straight leg deadlifts, Romanian deadlifts, rack pulls, 1-5rm)
    3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
    • Glute Ham Raises
    • Pullthroughs
    • Hyperextensions
    • Reverse Hypers
    • Lat Pulldowns
    • Hip Abductions
    • Abs/obliques
    4) Sled Dragging

    Max Effort Bench:
    1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%)
    2) Supplemental: Triceps (Board/Floor Presses, 1-3rm)
    3) Accessories: (shoulders, lats, triceps, biceps)
    • Overhead Work
    • Barbell Rows
    • Dumbell Tricep Extensions
    • Biceps

    Speed Squat Day:
    1) Speed Box Squats: 12 sets of 2 reps with 60% best box squat. Very fast and good form. – at the end work up some if you feel good. – 60 sec rest between sets
    2) Supplemental: Goodmornings: 5rm
    3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
    • Glute Ham Raises
    • Pullthroughs
    • Hyperextensions
    • Reverse Hypers
    • Lat Pulldowns
    • Hip Abductions
    • Abs/obliques
    4) Sled Dragging

    Speed Bench Day:
    1) Speed Bench: 9 sets of 3 reps with 60% best bench press. Very fast and good form – 60 sec rest between sets
    2) Supplemental: Close grip bench for a 5rm
    3) Accessories: (medial delts, lats, triceps, biceps)
    • Pull-ups or Lat Pulldowns
    • Dumbell Tricep Extensions
    • Rear & Medial Delts: Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Face Pulls – (pick 1-2 exercises for 4-6 sets total)
    • Biceps

      Current date/time is Tue Dec 18, 2018 8:15 pm