here’s a powerlifting routine i’m thinking about trying. any help is greatly appreciated. thanks in advance
Odd Weeks
Monday:
Squats 5 x 3
SLDL 2 x 8
heavy abs 2 x 20
Seated Calves RP 2 x 15/30
Wednsday
Rack Lockouts
1" above chest wide grip 2 x 3
4" above chest wide grip 2 x 3
8" above chest medium grip 2 x 3
Flat dumbell press hammer grip 2 x 8
Tricep Pushdowns shoudler width 2 x 8
Pull aparts 2 x 15
Side Laterals 2 x 10
Friday:
Dead lifts 5 x 3
pull thrus 1 x 10-15
heavy abs 2 x 20
Bent over rows 3 x 5-6
Reverse grip narrow grip pull downs 2 x 8-10
Standing wide grip curls 2 x 8
Even Weeks
Monday:
Box Squats 5 x 3
Pull Thrus 2 x 8
Heavy abs 2 x 20
Standing Calves RP 2 x 15/30
Wednsday:
same as above for at least a month, then i’ll switch it up
Friday:
Rack pulls(set at knee level) 5 x 3
GM’s(light) 2 x 5
Heavy Abs 2 x 20
Chest Supported Rows 3 x 5-6
Pull downs 2 x 8-10(didnt know what else i could substitute this with)
EZ Bar Curl 2 x 8