GUYS - I need HELP!!! I know this a bother, but help convert me

[natural-mike]

Gentlemen, this will be a bother too many of you, most of you will advise me to visit site like elitefts and deepsquatter, but even with the sites its confusing.

I am a bodybuilder (4 years) converting into a Powerlifter. I only have 2 days available a week to train.

I have boards for board presses and a good chain setup, and oh yeah a couple of Powerlifting USA mags (lol).

Anyway I want to put together a 2 day a week routine, I'm not punking out , 2 days is all I can do, family work, traveling etc.

Right now my routine is

Monday 4 weeks (then 5 week I will test 1 rep max for bench)
Flat Bench with chains 65 - 75% max 8 sets x 3
Floor Press same weight 4 sets x 4
Pullups 5 sets with weight
Barbell Rows 5 sets x 5
Deadlift 3 sets (2 work sets, then 1 max sets)
Calf work


Thursday 4 weeks (then 5 week I will test 1 rep max for bench)
Squat with Chains 65 - 75% max 12 sets x 2
Standing Overhead SHoulder Press 5 sets x 5
Some type of Curl work usually 5 sets
Calf work

I'm looking for a better powerlifting type routine something a bit more Westside Barbellish but again I only have 2 days to train.

I'll take any advice any sample routine but if your a novice or you dont know what your talking about dont waste your time.

Any help would be appreciated,

Convert me fella's this bodybuilding crap is out.
Thanks,
Natural Mike

 

[1-dawg]

If you only have 2 days a week to train then I would just do teh speed work adn take a few heavier sets at the end. You could also add in something after the speed work -- for exmple 3 boards after sp bench, soem sort of good am's after you rbox squats. Also, I would dl on your squat day too -- nothing heavy, maybe 60-70percent of your best. about 6-sinngles shoudl work.

Are you sure you can't squeeze 3 days?? If you can it can be done much better -- week1 mon -- sp bench, wed -- sp squat, fri -- mex effort bench

week 2 mon -- max effort squat, wed -- sp bench, fri == sp squat.

 

[natural-mike]

Dawg thanks for the reply,

Still I lack enough knowledge to create a routine, for example what do you mean by speed work? chains, boards presses , floor presses are those examples of speed work?

And I dont box squat I do regular deep squat? will "NOT" box squatting hurt that bad as far as progress.

Maybe, maybe possible I can come in on a Friday and do a max bench day and alternate with a max squat day or max dead day

Can I do something like 1 week on a friday do a max bench then the next week on Friday just do a max squat then the 3rd week just do a max dead and cycle every 3 weeks???

I'm not sure what a speed day consists of? exercises sets etc.?

I know you guys get tired of posts like this, but I'm trying to climb on board and be a powerlifter....help is obviously needed here.

Thanks again Dawg...anyone else???

 

[1-dawg]

I have to go back to work, however, I will post what you need later. It will be very easy to follow and it will work, not as well as a regular workload but it will work.

 

[natural-mike]

Your gold buddy, once I get your post I'll keep you up to date on my progress. Thanks again, one thing I noticed quick about powerlifters, since its a small and select breed, it certainly is a brotherhood.
Mike

 

[natural-mike]

DAwg, I know you've probably been busy working, training etc. so I'm sure you'll hit me off when you get free time, anyway I was also curious as to what you meant when you said "not as well as a regular workload" what do you mean by a regular workload, meaning 4 or more days per week? is it the amount of days that constitute a regular powerlifting workload.

See I didnt want to confuse anyone, I have studied and researched and collected information on bodybuilding all my life. I know every style, every routine, German Volume, HIT, Mentzer training etc. I train my wife as a bodybuilder, I can compose routines for bodybuilding regarless of body type goals etc. I dont want you guys to think I am an 18 year old high school student who needs instructions on how to do a dumbbell curl.

I am looking for a sample routine for powerlifting, I want to familiarize my self with Westside systems, sample routines, different types of speed exercises, better and best strength building exercises, I have glanced through the main websites but there is so0me confusion and conflicting info ( which is understandable).

If you guys can pitch in and help I would appreciate it.

With no powerlifting so far my best lifts are

squat 540
deadlift 405
Bench 345

I am 205 bodyweight, I know those lifts are pretty pathetic but thats raw with no gear and no powerlifting training or experience.

Work with me gentleman,.

Thanks

 

[1-dawg]

Sorry it took so long for me to get -- 2 jobs, school, wife + kids etc take up most of my spare time.

ANyhow, by regular workload I mean 4 days a week -- which is what most powerlifters do.

Ok here's what I have for you:

You have 4 basic workouts, here's the order they should be done in:

#1
speed squat
8x2 box squat w/50% of max -- 1 minute between sets. For you, use 250lbs
dl's 315 for 8 singles -- 30 secinds between sets
hyperextensions
abs

#2
speed bench
185 8setsx3reps -- 30 seconds between sets. Focus on bar speed.
2 tricep exercises -- you pick them. 1 may be pushdowns, but make sure you also do a heavy one first
some sort of lat pulldown -- 4 sets
abs

#3
max effort sq/dl
go to a max single on some sort of good am, box squat or dl. Keep records and try and break it next time you come to it
also, the majority of this workout shoudl be doen with good am's.

stiff leg dl's -- 4sets
hyperextensions 4 sets
abs

#4
max effort bench
max out on soem sort of bench exercise -- incline press, decline, board press, or floor press
keep your records and break it next time you come to it
2 tricep exercises
1 lat exercise
abs

Here's how you go about scheduling it:
week 1
mon -- #1 wed -- #2 fri -- #3
week 2
mon -- #4 wed -- #1 fri -- #2
week 3 jus follow the pattern -- 1, 2, 3, 4

Let me know if you understand everything.

 

[b fold the truth]

Box Squatting DOES work. Get some bands...and take them with you if you are traveling. You can do all kinds of recoup work, ham work, tri work, bi work, etc...in your yome or motel room.

B True

 

[natural-mike]

Dawg,

You rock bro,

I met someone at my GYM, and he also powerlifts westside style and outlined a 3 day a week workout exactly like yours great minds think alike, he has me doing a little more work than your routine, I think I might go with yours, I read a ton of stuff and di my homework, about max days and speed days, I understand just about everything now, I just have to get my poundages and percentages correct as I was using way too much for example doing 8 sets of 3 with chains on bench speed day except I was using 245 way too much, developed no speed at all now I realized to go much lighter.

Dawg thanbks for taking time out of your busy life, I owe you big time, the best I can do, is traion hard get strong and whip ya in a meet, then you can always take credit for training me.

Peace,
and Thanks again,
Mike