Designed Routine

Training Powerlifting
1

Day 1- Clusters (unless otherwise noted)

   Military Press
   Barbell Row
   Snatch-Grip Deadlift
   
   RE Chins (25-40 per workout)
   Weighted Abs
   Step Ups (3 x 6-8)
   4 x 10 BW Reverse Hypers

Day 2- Clusters (unless otherwise noted)

  DB Bench Press
   Front Squat
   DB Arc Row

   Weighted Abs
   Post. Chain (3 x 6-8)

Day 3- Power

  Power Clean Cluster
  8 x 2 Snatch- 1 Minute RI
  Speed Rowing
  Speed Push Press
  RE Chins
  Weighted Abs
2

if you can cluster all that equipment together like that I’d LOVE to see where you train.

Um, it looks like your workout can potentially go upwards to 2 hours. Not necessarily a bad thing. At the 1 hour mark though I would take 15min break, drink a protein shake w/ some dextrose in it. Then get back to work.

Otherwise looks really solid, but if it does go past 45-60min…I hope you’re slow twitch dominant or have the work capacity of an Ox.

Give some more information on your set/rep/weight protocal.

3

I have pretty good work capacity (recently returned from 12 days of intense wrestling) and usually consume quite a bit of Gatorade as my workout goes on if I need an extra boost. My only equipment is a barbell, two adjustable dumbells, a bench, and a chin-up bar.

4

How do you split that up? days 1-3, then rest? Also, whats your grappling schedule look like?

5

I must be misunderstanding how your clustering these together.

""Military Press
Barbell Row
Snatch-Grip Deadlift “”

Sounds like you would need 3 diff barbells to me.

But ya it looks solid, workouts might be a little long. But there’s nothing wrong with taking it a little farther than usual.

You have the work capacity, go for it!

6

By clusters I mean doing 2 reps, resting 10 seconds, 2 more reps, and doing that for a total of ten reps per set for 3-5 sets. It’s done with a 5 RM, so its pretty sweet letting you get 50 reps with a 5 RM. I do one exercise then move on.

7

I do Day 1, rest one day, Day 2, rest 2 days (only the first day has conditioning), Day 3, rest one day and repeat. So its a 7 day cycle I believe. I’m not currently wrestling I just got back from an intense wrestling camp and am taking August off from actual wrestling and focusing on strength and conditioning.