Powerlifting Routine for Intermediate Lifter

Use more than just GMs to bring up your hams. Try Glute-ham raises if you have one, stiff legged conventional, stiff leg sumo, GMs, RDL’s, hypers, and just basic leg curls, and even leg curls for time if you want. That worked well for me for awhile.

Thats the whole idea of westside btw, find weaknesses and center your assistance work around them

Whats your stats? Height, weight, best lifts.

Do a Westside Plan if you like, but I still don’t think you are ready to identify your weaknesses correctly and the best way to train them.

There are more to Squats and Deads than hamstrings…hips, upper / lower back etc

There will nothing happen’ if i just give it a try. :slight_smile:

I still think of how many and what supplemental/assistance excersices to use after the ME/DE ones.

This is the training plan that unstable gave me. I like it, and i’ll train it.

Week A
Monday: ME squat / dl
Wednesday: ME bench
Friday: DE squat / dl

Week B:
Monday: DE bench
Wednesday: ME squat / dl
Friday: ME bench

Week C:
Monday: DE squat
Wednesday: DE bench
Friday: ME squat

Week D:
Monday: ME bench
Wednesday: DE squat
Friday: DE bench

Texas method worth for me BOY-O

Monday/Wednesday/Friday

Workout A: Mon Volume
Squats 5x5- 225
Bench press 5x5- 165
Chin Ups 5x5

Workout B: Wed Recovery
Squats 3x5-185
Press 3x5- 95
Dead lift 1x5-315

Workout c: Fri
Squats- 275x3
Bench press 193x3
Power clean 5x5 135

Assistance Exercises
Dips
Curls
Bent over rows
Shrugs