Need Help with a routine PLZ!

[SuperShredder]

can u guys help me out with a powerlifting routine? im trying to get stronger, especially in the bench press and lately ive been going nowhere and i need some help cause its really frustrating me.
my stats:
weight 138, 5'6, bench 195-205 , not sure of squat and DL. by the way i lift RAW.
o yea, heres a peice of useless info: my goal is to bench press 300.
any help would be greatly apreciated.
thanx everyone

 

[t3c]

http://www.elitefts.com check the article section. Also check the q&a it is VERY useful, chances are people asked dave questions you were\are thinking about .

Also, gain some weight...mass moves mass

good luck

 

[barbell265]

Hey bud;

I had a bud of mine who is a long time P.L. and also a physical therapist draft up a 10 week precomp routine for me that kinda goes like this,(I don't have it in front of me).

Start with roughly 80% of your 1RM for each of the big 3, dead, squat and bench.

First week 80% x 3sets x 3 reps
2nd week +15lbs x3sets x3 reps
3rd wk +10 lbs x3sets x2reps
4th wk +10lbs x3sets x2reps
5th week +10 lbs x3sets x2reps
6th wk +10 lbs x3sets x1rep
7th wk +10 lbs x3sets x1rep
8th week +10lbs x2sets x1rep
9th wk +10lbs x2sets x1rep
10 week off
11th week meet.

2 assistance exercises for each day,(mon-wed-fri), 2sets x2 reps(heavy!)
Tues - Thurs- I am going to add in decline crunches w/ a 75lb dbell on my chest 3 sets 10 reps and good mornings 3 sets 5 reps w/ 245.

My best bench so far in a meet was 355, my Bro' thinks that following this program I can hit a 395 bench, 405 squat up to a 495 and a 400 dead up to a 470.
I start next monday, I'll kepp ya updated if you want to pm me. Also I'll tweak any #'s when I have the program in front of me if your interested.

Hope this helps...Barbell265

 

[SuperShredder]

hey barbell, thanx bro i think i might try that out for my bench.
yea i wouldnt mind knowing how it works for u so keep me updated man to see how ur progress is.
btw, wat are ur stats. and was ur 355 raw or shirted? thanx bro

 

[Liftbig]

you should go to elitefts.com and read all the articles on the site. westside style training imo is the best way to train period. youll learn alot by reading those articles, an d there are plenty of them to read. if you learn to use the system correctly and stick with it you will make great gains.