Powerlifting Workout

[chuckleso4]

I just finished a very basic powerlifting workout and here are my stats so far. BENCH-290, SQUAT-305, Deadlift-325

Here is a program I just put together and wanted to start doing on Monday, I'm looking for as much input as possible, and any changes I should make to this program. Just to let you know I'm a teacher, so I workout in the morning before school.

Monday:Chest/Shoulders/Tris
BB Bench Press-4 sets of 6-8
BB Incline Press-4 sets of 6-8
Military Press-4 sets of 6-8
Bent over Raises-2 sets of 8-10
Shrugs-4 sets of 6-8
Close-Grip Bench-4 sets of 6-8
Tricep Pressdowns-3 sets of 8

Tuesday:Back/Legs/Bis
Deadlift-4 sets of 6-8
Bent-over Row-4 sets of 6-8
Power Clean-4 sets of 6-8
Squats-4 sets of 6-8
Leg Press-4 sets of 6-8
Leg Curls-2 sets of 8-10
Leg Extensions-2 sets of 8-10
Standing Calf Raises-4 sets of 15

Wednesday: Off Day

Thursday:Chest/Shoulders/Tris
DB Incline Press-4 sets of 6-8
DB Bench Press-4 sets of 6-8
Military Press-4 sets of 6-8
Lateral Raises-2 sets of 8-10
Shrugs-4 sets of 6-8
Close-Grip Bench-4 sets of 6-8
Tricep DB Pullover-3 sets of 8

Friday:Back/Legs/Bis
Bent-Over Row-4 sets of 6-8
Power Clean-4 sets of 6-8
Deadlift-4 sets of 6-8
Squats-4 sets of 6-8
Leg Press-4 sets of 6-8
Leg Curls-2 sets of 8-10
Leg Extensions-2 sets of 8-10
Standing Calf Raises-4 sets of 15


Saturday and Sundays are also off days. I really like woking my muscles twice a week, but if I should stop doing that, I will. I wasnt sure if I should add a speed day or not. Also would if be okay to do some sled work after school, to get a little cardio in. Thanks for any input, sorry this was so long.

[abarlament]

K, first off for powerlifting, train MORE for movement, less for individual muscle. For example, train exercises that help your bench on Monday, exercises that help your squat/DL on Tuesday, like that.

I would first suggest that you head over to www.deepsquatter.com (Fred Hatfield's site) and read the load of articles over there, particularly all the articles pertaining to Westside and Korte's 3x3.

[Kyle C]

Training to much like a bodybuilder, train like a powerlifter if that is your goal. You have way to much secondary assitance work such as (leg press, leg curls, leg extentions,db presses, push downs..etc).

Judging by your numbers you posted your bout average in all aspects of fitness (work capacity etc) so you dont have low strength levels, so you need to focus more on heavy work rather then the 4-6 rep work listed.

Id suggest reading up on more training information perferably periodization and then applying it to your training based on your goals.

Basicly you need a better structure and better understanding of volume and intensity relationship.

Kc

[chuckleso4]

Thanks for the replies. I did some reading and Im going to start doing the westside program. It seems like people really like this program and like the results from them. Thanks again.

[Jaster]

Good for you Westside is good!!
Good luck!!!