Criticism Please!!!

[Zeus79]

What's going on fellas, I've been reading this board for the past three months and I feel I've gained a better understanding of powerlifting, so, with that said, I want some honest constructive criticism. I am still new to powerlifting and I want to continue and improve, but I have some questions. My stat's are 5'7", 182lbs, bench: 305, squat: 365, dl: 365, and pclean 215. My workout is:
Day 1; bench 8x3@70%, DB bech 3x8, weighted dips 3x8
bent over rows, 3x8, lat pulldowns 3x8, ABS

Day 2; Squat 10x2@70%, clean and jerk 5x3 @70%,
dl 10x2@60%, ABS

Day 3; bench 8x3@80%, incline bench, close grip bench,
triceps extensions, bent over rows, lat pulldowns, ABS

Any imput would be greatly apprecited!!! I specially want to know how often I should max out.
-Zeus79

 

[brianmincher]

You could have a bunch of guys write sample workouts here, but I think you could save a lot of time and headaches by reading a couple of article by Dave Tate and or Louie Simmons. I train Westside, and I think most of the other people on this forum do the same.

Louie Simmons is the mad monk of powerlifting, and Dave is his segundo. You can find the articles that I will mention at elitefts.com, deepsquatter.com, and maybe at westsidebarbell.com, you can also find good info by Dave Tate at Testosterone.net.

Read Dave's 9 week basic training program, a westside primer, how to bench 600 easy, and basically anything he has written.

Read Louie's articles How to bench 500 easy, More Big Benches, Squatting in the 800's, A Factor of Time, and anything else you can find he has written.

These guys are the real deal. Read what they have to say about getting strong, then get on the right side, the Westside, and EAT!

 

[Cubanito17]

Hey man I'm about close to your stats and am new to westside training, I also perform the clean&jerk. One thing you can check my thread on a workout that these guys so kindly helped me with. Dude if you are lifting 3 days a week as I am let me tell you it's hard to do I'm guessing you do something like Mon, Wed, Fri. If so check this workout. At the moment I'm doing this
MONDAY speed chest and max back leg
combined these two days so this will be toughest day.
speed bench 8sets of 3 reps at 60%
DB elbow extentions 3 sets of 8
Tricept cable extensions 3 sets of 8
Front lat pulldowns 4 sets of 8 Or a different back movement ie. row
THATS IT FOR CHEST AND TRIS!!
Deadlift 5 sets of 5(heavy) or Powercleans5x5 or hangcleans 5x5
Leg curls 3 sets of 8
Calf raises 3x8

ABS ABS ABS if you can shouldn't take more than 1 hour

WEDNSDAY heavy chest
your tris will probably be sore so adjust mon. accordingly
Wide grip 1 set of 6 (hard to get 7)
Floor presses by 1's to max
DB skull crushers 6 sets of 10 reps or tate press 6x10
Front side and/or rear delt raises 6 total sets for 10 reps each
ABS
you probably won't feel that your chest got a good workout but thats not the point of this day. if you have to do some flys but they are not needed

FRIDAY speed squat
Speed squat 8 sets of 2 reps 60%& speed deads 8 sets of 1 60%
ABS
Pullthroughs if you have a cable machine.4 sets of 10
plate slides for hips 5 sets 7
Then I'll do something for bi's and forearms.
This workout was given to me by the way

 

[Cubanito17]

well if you wanna go westside all the way here are some sites
http://www.testosterone.net/html/body_115b600.html

http://www.testosterone.net/articles/180press.html

http://www.testosterone.net/articles/180press.html on this one you can find alot of stuff on westside and diff workouts.

Good luck on ur search let me know what you think.

 

[Zeus79]

OK, Ok

Thanx for the info, I really appreciate the imput. Now, how often should I max out?

 

[Cubanito17]

Hey man I max out every 6 weeks and if you ask other guys on here they'll tell ya they max out at the meets but I do it every 6 weeks. When you go to max out give your body a full minimum 72 hour recovery and within those 72 hours EAT... EAT... EAT.

 

[endpoint]

if you are interested in westside barbells way of training here is a no bullshit rundown(i dont think previous articles will help...sorryCubanito17 )

http://www.testosterone.net/html/133per.html

and a setup program:
http://www.elitefts.com/documents/9week-training-program.htm

read the first link.

then read it again.......after your done reading it skim over it. print it out and keep it with you when you train so you can rememeber what you have to do that day.

you max out on a different exercise every week two times a week (one bench one squat/good morning).......just read the first article...

anyquestions just post them.......but read read read read read first.

 

[Cubanito17]

hey endpoint my bad I posted those because wasn't sure if he was going all the way westside or just wanted to see some things on it

 

[endpoint]

yeah thats why i posted the first link.

its a basic primer on the method.....one can read it and understand its benfits.......


i sort of understand what you are saying......but i belive in starting from the begining.

its all good though

 

[Zeus79]

Thanks for the info and the link to the article, it's given me a good understanding of what it's all about.