10 Week New Powerlifter, Help Please

Training Powerlifting
1

Hello

Beginning lifts 5’8" (125 lbs):
Squat: 195
Bench: 155
Deadlift: 225

Current lifts 5’8" (170 lbs [a lot of fat haha]):
Squat: 335
Bench: 205
Deadlift: 370

I’m new to powerlifting but I do not plan on competing any day it is just for self benefit and fun. I was reading other posts that people were talking about their routines and they had more frequency (same exercise more than once a week?) than I had so I was wondering if I should change my routine.

A big concern of mine is that my chest seems to be lacking a lot in mass and strength. Someone told me it was because I only bench once a week?

I know it has only been 10 weeks and what works for other people may not work for me but I think my noob gains are slowly disappearing. I want to try something new maybe?

My routine:

MONDAY: rest
TUESDAY: squat & bb calf raises (sometimes instead of calf raise I do front squat or leg press)
WEDNESDAY: shrugs & weighted pull ups
THURSDAY: bench press & weighted dips
FRIDAY: rest
SATURDAY: deadlift & db rows
SUNDAY: military press & db tricep extension (sometimes skullcrushers)

I alternate between an easy and hard week.
Easy week I do 3x5 on each exercise and hard week I work up to a single pull.

Any help is appreciated.

Thanks

2

Well, you are getting two upper body days in there (thurs and sun). you can put a more chest-specific exercise on thurs if youre really concerned with it - like cambered bar bench if you have it, or deep DB presses. as far as your routine it looks pretty straightforward and if youre still making gains you should stick with it

3

You’re only doing 2 exercises per workout? Pick a program whether it’s starting strength, 5x5, 5/3/1, WSFSB, or something and stick to it for a solid 6 months.

4

You should compete, why not? Watch your strength fly up getting ready for it.

And yes. Pick something basic and stick to it for 6 months - 1 year.

5

http://www.flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=2976

6

1st off… compete… you’ll have fun

2nd… you could also try some board work or band work, as your triceps get stronger, your bench will go up and your chest will grow… then just stick to it… nothing comes easy in this game