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Easy Sherbros i have recently got back into weight lifting over the past 2 months but its been bodybuilding style workouts which is not really what i want to do but its all i know. i wanted to get into powerlifting so i have been researching program over the 2 months i have been training to try get some knowledge. This is what i have come up with so if anyone with Powerlifting experience can help me out it would be great. I start off the workout with an explosive movement(apart from shoulders cant think of one) then go into the main lift then 2 assistance work. If you could let me know if this is ok that would be great.
my lifts are as followed(beginner)
Squat 160 kg
bench 100kg
deadlift 165kg
EXAMPLE 1
Day One
OHP Press 5 sets of 5 reps
Machine Shoulder Press – 4 sets of 10 reps
Side Raises 4 sets of 10 reps
Clapping push ups 4 sets of 2 reps
my lifts are as followed(beginner)
Squat 160 kg
bench 100kg
deadlift 165kg
EXAMPLE 1
Day One
OHP Press 5 sets of 5 reps
Machine Shoulder Press – 4 sets of 10 reps
Side Raises 4 sets of 10 reps
- Day Two
- Bounds 6 sets of 1 rep
- Deadlift – 5 sets of 5 reps
- Barbell Rows 4 sets of 10 reps
- T bar Row 4 sets of 10 reps
Clapping push ups 4 sets of 2 reps
- Bench Press – 5 sets of 5 reps
- Incline Bench Press – 4 sets of 10 reps
- Dumbbell Bench Press 4 sets of 10 reps
- Box Jumps 4x2
- Squat – 5x5
- Hack Squat – 4 sets of 10 reps
- SLDL - 4 sets of 10 reps