New To Powerlifting, need solid routine.

[AMP 33]

I have decided to switch from bodybuilding to powerlifting. Can anyone please make me a good routine

 

[solidj55]

Go to www.elitefitnesssystems.com or deepsquater.com and read about westside training. That should give you a good idea of where to start.

 

[Beleriand_K]

Here is a routine used by a lot of people in my gym. Among those a guy who deadlifts 355kg (790 lbs) clean.

The routine is based on training twice a week and in the example your 1RM is 100 lbs, just to make it easy to read.

(Reps/sets/lbs)
Week 1-1: 5/3/70
Week 1-2: 1/1/75-2/1/75-1/1/75-2/1/75

Week 2-1: 5/4/70
Week 2-2: 1/1/80-2/1/80-1/1/80-2/1/80

Week 3-1: 5/5/70
Week 3-2: 2/1/80-3/1/80-2/1/80-3/1/80

Week 4-1: 5/3/75
Week 4-2: 1/1/85-2/1/85-1/1/85-2/1/85

Week 5-1: 5/4/75
Week 5-2: 2/1/85-3/1/85-2/1/85-3/1/85

Week 6-1: 5/5/75
Week 6-2: 2/1/90-3/1/90-2/1/90-3/1/90

After week 6 you need to take a break for about one week and then in week 8 you set a new 1RP and ajust the weights in the routine accordingly and start over again.