[Justin1285]

Well I think i might do my 1st powerlifting competition in winston salem N.C. As of right now im not on any power lifting routine. Can anyone help me out with a good routine. As of right now i work Chest- Monday, Arms-Tues, Back-wed, Shoulders-thurs and Legs on Fri.

In powerlifting competitions do they go by age or weight?
5'6" 177lbs

Max for Bench 275
Max for Deadlift 365
Max for squat 315

[Justin Jay 1224]

work on squating more weight dude, you can bench and deadlift pretty good but u need to squat more weight

[Justin1285]

yeah i know 315 is the most ive tried

[Justin Jay 1224]

yea itsa good starting weight but you sound like the kind of guy who could definately b in the 400'5 because im only 16 and i max out at 310 on machine and 290 freeweight

[RAGEN2008]

Originally Posted by Justin1285

Well I think i might do my 1st powerlifting competition in winston salem N.C. As of right now im not on any power lifting routine. Can anyone help me out with a good routine. As of right now i work Chest- Monday, Arms-Tues, Back-wed, Shoulders-thurs and Legs on Fri.

In powerlifting competitions do they go by age or weight?
5'6" 177lbs

Max for Bench 275
Max for Deadlift 365
Max for squat 315

I'd switch up the routine some, working out hard 5 days straight isn't the best idea. What exercises, sets and reps are you doing?

[Justin1285]

work Chest- Monday, Arms-Tues, Back-wed, Shoulders-thurs and Legs on Fri.


Monday
Flat bench 135 warm up10-12 times, 185 5 times warm up, 225 8 times, 235 4-5 times

Incline Smith Machine 185-10 times, 205 8 time, 225 6 times

Hammer strength Decline 2 45 lb plates 12 times 3 45lb plates on each side 10 times, 4 45lb plates on each side 6 times

I like to do some kind of butterflys either on a bench or a machine at the end of my workout and get a good stretch.

This is my chest workout. I am at work right now i will try to post the rest of my workout later on tonight.

[Justin1285]

Arm day
Biceps Standing curls with ez curl bar 2 warm up sets 105lbs(10 times) 115(8 times) and 125(6 times)
Decline bench curls 45's (10 times) 50's(8 times) 55's( 6 times)

Hammer or pinwheel curls for forearms

Triceps
Close grip bench press warm up, 185 10 times 195 8 times, 205 6 times
Weighted Dips with 2 45lb plates 10 times 3 45lb plates 8 times

[YM123]

look into Westside Barbell Training - the best form of training for powerlifting,, check my log for an article on it

[RAGEN2008]

I don't like the arms day then having back the next day, you're pretty much hitting the biceps 2days in a row.

I had my arm day in one then 2 days later did back and it made my biceps really sore, so I decided to do back and bicep together, bicep is a small muscle and I think doing it that way and especially power lifting and going heavy it would be easy to over train it.

[Justin1285]

Originally Posted by YM123

look into Westside Barbell Training - the best form of training for powerlifting,, check my log for an article on it

So do you dc train now? Ive read alot about it on intensemuscle.com. Jason Wojo was working out at my gym I think he moved just a couple weeks ago though, that guy is a freaking monster. He had like right at 600 on deadlift for about 10 times. I like the dc program i just dont wanna quit flat bench i know there not a fan of it. They prefer hammer strength machines for flat bench. Im gunna look into the westside barbell training, i like to learn about all the diff training methods.

[Justin1285]

Originally Posted by RAGEN2008

I don't like the arms day then having back the next day, you're pretty much hitting the biceps 2days in a row.

I had my arm day in one then 2 days later did back and it made my biceps really sore, so I decided to do back and bicep together, bicep is a small muscle and I think doing it that way and especially power lifting and going heavy it would be easy to over train it.

Yeah i did that for a while. I was doing back and bi's, chest and tris' that did seem to work pretty good i just wanted to experiment to see what works best. sometimes i have to make small changes in the schedule like shoulders before back. My biceps dont stay sore 2 long so this works out pretty good. Now my legs on the other hand I worked them out on friday and i am just being able to walk straight on tuesday.

[YM123]

Originally Posted by Justin1285

So do you dc train now? Ive read alot about it on intensemuscle.com. Jason Wojo was working out at my gym I think he moved just a couple weeks ago though, that guy is a freaking monster. He had like right at 600 on deadlift for about 10 times. I like the dc program i just dont wanna quit flat bench i know there not a fan of it. They prefer hammer strength machines for flat bench. Im gunna look into the westside barbell training, i like to learn about all the diff training methods.

yer mate i used to DC but at the moment im doing more of a powerlifting split. And yes Jason Wojo is a beast, got a great physique as well. As i have been reading up more about westside barbell, iv find some great articles and videos and included them in my log, on the last couple of pages.

[Justin1285]

New max for deads 385 form was a lil off on this one. Im just ready to hit the 4 plates on each side.