Hey guys how many times a week do power lifters do flat bench squat and dead lift?
I’ve been doin this routine for a while and it was workin really good but latly it could be that i need to take a week off for rest but i havnt been going up recently
this is the routine
Day1
Warm up
Flat bench 3x3-12
Incline DB flye 3x8-12
BB rows 3x6-10
Shrugs 3x6-12
Curls 3x6-12
Tri�??s 3x6-12
Lat pull downs 3x6-12
Stretch
Day 2
Warm up
Squats 3x3-10
Lunges 3x8-12
Speed deads
Abs
Stretching
Day 3
Off
Day 4
Incline bench 3x4-12
Incline Flye 3x8-12
Flat bench 1x10
Lat pull downs 3x8-12
Shrugs 3x6-10
Curls 3x6-12
Rear delt raises with head on bench 3x8-12
BB rows 3x5-10
Stretching
Day 5
Dead lift 3x4-10
Squat 3x5-10
Standing calve raises 3x8-12
Good mornings 3x8-12
Abs
Stretching
Defnitly cut your reps down alot! if you want to power lift maximum reps id say is 5-6 doing lots of triples, doubles and singles will get you strongest, let me show you my spilt so you can see an idea (work amazing for me you can try it and change it for your benefit)
[quote]bignate wrote:
defnitly cut your reps down alot! if you want to power lift maximum reps id say is 5-6 doing lots of triples, doubles and singles will get you strongest, let me show you my spilt so you can see an idea (work amazing for me you can try it and change it for your benefit)
day1 legs
day2 chest and shoulders
day3 deads back and bi’s
day 4 off
day 5 legs
day 6 chest and tri’s
let me knwo if that helps or what else you need[/quote]
ok thanks that looks good
you no what i honestly think it is because this has happened to me before
i get over excited and try to move up in weight to fast and then i platue and im stubbor so it takes me weeks before im just like f*ck it and i go to a weight that i can do for 3x3 or someting like that
what happens is i will try to move up to fast and go to a weight where i can do 1 set of 3 and then the last 2 sets ill only be able to get 2 or 1 and i dont go up in weight from there so its kinda like 1 set to failure then the rest are sets to failure with the same weight but less reps
and personally i have found that i dont go up in weight as fast if at all when that happens
does that happen to you? and are sets to failure less beneficial than if i were to do a solid 3x3 sets when i can do every rep wtih the same weight before moving up?
Sheiko has really high volume, i guess it depends on what kind of program you are going for. Right now i squat Monday and Friday, I bench m/w/f and i deadlift on Wednesday. The only exception was last week when i had to deadlift Friday due to fucked up schedule.
Looking at your program i say your lower back will get fried rather quickly. If i were you i would start with some beginner programs so you know what your body can take.
The only way to really know is to try it. It all depends on your recovery and your diet.
After awhile you will know what kind of volume works best, and what frequency you can take. It will also depend on the weight you are lifting. Doing triples at 120lb is not the same as doing triples at 850lb.
[quote]matso1236 wrote:
Sheiko has really high volume, i guess it depends on what kind of program you are going for. Right now i squat Monday and Friday, I bench m/w/f and i deadlift on Wednesday. The only exception was last week when i had to deadlift Friday due to fucked up schedule.
Looking at your program i say your lower back will get fried rather quickly. If i were you i would start with some beginner programs so you know what your body can take.
The only way to really know is to try it. It all depends on your recovery and your diet.
After awhile you will know what kind of volume works best, and what frequency you can take. It will also depend on the weight you are lifting. Doing triples at 120lb is not the same as doing triples at 850lb.[/quote]
ya i dont thinka begginer program is right for me iv been lifting for almost 5 years and i have a great diet and actually i think i no what the problem is because that program has always really been good for me as long as i switch up my reps and sets on occasion
what i think it is is that i get over excited and i try to go up in weight faster than my body can handle and thats what messes me up it makes me platue and i have to force myself to take a step back and get back into a rep and weight range i can do
im not a begginer though
right now im 17 and i bench 305 i think i can do 310 squat 400 and dead 400
Nice numbers, I feel that when i pyramid with sets of 3 it works best to not loose the weight cuz once i get a weight that i can 1:barely do 3 or 2: only get two full reps then i know thats my new target so i co back down a few pounds and do sets with that till im strong enought o hit the new weight and start all over
[quote]bignate wrote:
nice numbers, i feel that when i pyramid with sets of 3 it works best to not loose the weight cuz once i get a weight that i can 1:barely do 3 or 2:
only get two full reps then i know thats my new target so i co back down a few pounds and do sets with that till im strong enought o hit the new weight and start all over[/quote]
Exactly!! thats when i see best results as well i just am so subbor about goin back down and doing that that it takes me a month to convince myself that i need to lessen the weigth and work with weight i can handle till i get to that point
so you would agree that i need to lighen up a little bit and work my way up to that point?
i hate going down in weight lol but i no if i dont im just gonna be stuck there forever
EDIT: also do you think that reps of 2 are helpfull at all or to low?
2 reps are sexy, i love doing doubles, when i say move the weight back down i mean stick with 90% of what your max is for that sex number of reps that way u get stronger
bench x 2 (1xregular grip and 1xclose grip or 1xheavy & 1xspeed)
deadlift x 1 (using different variations)
Later you can up the frequency if you feel that you can recover.
You can and should also add things as accessory lifts like: romanian deadlift or good mornings to squat workout and front squats/lunges to any workout etc… But don’t go balls to the walls all the time with accessory lifts.
I usually bench twice a week. One session is heavy shirted work. This is usually in the 1-3 reps range- sometimes off of boards, sometimes reverse band. I usually follow this with some kind raw, higher reps stuff- 315 rep-outs off of two boards, 225 close grip rep outs- and then some auxilary work for tris and shoulders.
Another bench session is lighter, all raw, and looks more like bodybuilding/powerbuilding type of a work out- benching in the 4-8 reps range, lots of dumbbell work and- gasp!- even some flies. These hypertrophy-centered workouts get lightened and then dropped as I get closer to a meet.
I squat and/or pull heavy once a week usually. This usually involves working up to max single on a given lift (chain squats, DLs from a deficit, free squats, squatting with a specialty bar). I follow this with rack pulls for low reps and some light accessory work. I sometimes will do an extra squat day for a few weeks. Sometimes the emphasis is on hypertrophy- free squats for higher reps; sometimes the emphasis is on speed- box squats for 8-10 fast doubles. Again, as I get close to a meet, I cut out the extra squat workouts and drop the accessory work.
Honestly, among the stronger guys I know and have trained with, I would say that most fit into one of two camps- those that squat once a week, bench once a week and pull once every one or two weeks- and those that follow some sort of a westside split. However, I know very few guys that do speed benching on a consistent basis. Once you get into heavier weights, it just really beats you up.
As for your training, I think all the reps will be great for hypertrophy and stamina. However, it want to lift heavy weights, you will have to handle some heavy weights. Consider chopping your reps and upping the weight gradually over the next 6 to 8 weeks. I think you’ll see that you can keep some hypertrophy and and peak into some heavier lifts.