[Valpuesta]

Hey everyone...
I'm 27 (almost), 1,69m, 84 Kg... I've always been very active, involved in swimming, jiu-jitsu, boxing and a little jogging (not at once, lol), but have been off the weights for 3 years, until last december that is, when I quit the other things and resumes lifting (not that I've ever been really serious about that)...
Since then, I've been lifting, starting slowly to avoid injuries, but, thanks to my genetics (which make me bulk up easily but get fat just as easily too), I've been able to get considerable gains in these 2 months or so...
Now, I'm following this routine, thrice a week, mondays, wednesdas and fridays, doing a bit of rowing tuesdays and thursdays (I've a rowing machine at home):

Leg press 45 deg - 3x10
calves (machine) -3x10
bench press + row wide grip (superset) - 3x10
bicep curl (scott) + overhead tricep (machine) (superset) - 3x10
inclined bench press + lat pulldown (superset) - 3x10
shoulder lateral elevation (machine) - 3x10
ab crunch 1 + ab crunch 2 (superset) - 3x20

I'd like to increase my strength levels, and maybe even try my luck at some recreational-PL... The thing is I don't know if I'm ready yet, if I should wait some more, sticking to this more general routine, before I try something heavier... What do you more experienced guys think? Should you say it's time to start trying something more PL-specific, what kind of routine should I pursue?

To give an idea of the strength level I'm in right now, I'll say that I bench 198lbs at this point, 3x10...
Thanks in advance for the attention and sorry if the exercise names are a bit hard to get, but this is my best effort at translating the names to english (I'm from Brazil)...

Cheers...

Vitor

[ben the almighty]

i dont see squats in your routine, thats a big one learn them, use them. squat is in IMO the most important. it will help you with your pursuit of strength.

[Valpuesta]

Should I do them with the leg press or switch it altogether?
Thanks bro...

[ben the almighty]

id start with just squats, leg presses wont make you too much stronger i'd use most of my energy on squats. no prob if ya got anymore questions on powerlifting just ask

[Valpuesta]

Thanks man...
Hey y'all, what about the whole agonist-antagonist thing going? Detrimemtal to strength gainning?

[B A]

if you are considering getting into PL i would scrap all the above and start again with a program based on all three compeditive lifts and just a handfull of assistance movements (leg press wants throwing in the skip)

[ben the almighty]

agreed, my fav. is a monday wednesday friday routine
monday-squat
wed-bench
fri-deadlift

[Valpuesta]

Thanks guys... And sorry for the newbie doubts, but, one more thing...
For instance, when you say a certain day should be about bench press, should I do like 4 sets of it and nothing more? Or is it about having bench press, with variations (like inclined or declined), plus auxiliary muscles (like triceps and deltoids)? I've been trying to find this out but had no luck yet in unveiling this...
Plus, it it OK for me to have my cardio in a rowing machine (I mean, does it affect negatively the recovery of upper body muscles? I do about 20-30 minutes, not hectic pace, just cruising speed)?
Thanks a bunch...

[B A]

depends what your training for , in the past we did tend to do four sets of one exercise and 3 or four exercises per body part but things are a lot different in the way we currently train , we now do far less execises and do a lot more volume on the exercises we use ie on main power moves we often go to 10 sets (not including very light warmup sets) the reps are a lot lower 5 x 5 then 3 x 3 is common but then it can also be divided between bands, chains, boards, speed work whatever is needed at the time

[Valpuesta]

Thanks BA...
So let me get this straight... If, at a given day, I'm doing, say, bench press, so I can do 8 sets, 5 of five reps, plus 3 of three reps, right? What about other muscles, like triceps and deltoids? Do I work on them or would it be enough stimulation the bench itself?
Cheers..

[B A]

you do include assistance work as well ie triceps , after whatever main bench session you have concluded then further sets of narrow grip bench say 5 X 5 or 5 X 3 (speed work) and finish with just a few tri pushdowns , thats just an example but the exercises use are those of choice by whoever is training.
Rear Delts might also be included here as we are trying to keep a strong structure to the shoulder area and exercises might vary as even a specialy designed Chest Suported T Bar may well be used that mimics the bench press but in reverse

Because of all the benching i dont personly do a lot of shoulder work other than rear delts so i normaly just use this machine to quickly go over them
(James Llewellin demonstating my shoulder machine here at Hirep Gym this Fiday)
YouTube - Original Nautilus Pre Exhust Delt Machine

[Valpuesta]

Thanks a lot BA...

[hollywood44]

go with squats and then work on others.