PL Workout?? What do u think???

[Cubanito17]

Hey you guys that know me, know i like too Powerlift but just can't seem too find a workout that works for me. I've put together this one based on a few that I've seen. Tell me what you honestly think, I dont care how much u dis it if it really does suck. My goals are too try and lose weight or at least keep it the same and gain ALOT of STRENGTH. I'll be lifting Monday, Wednesday, and Friday. Cardio on Tuesday, Thursday, Saturday, and Sunday. I need too do along with this workout cleans b/c as much as I hate them b/c of form I have too do this in high school competition. My workout is as follows;(it goes in order how i'd do it too)
Monday: 3 sets of 10,6,4 cleans
5 sets of 5 squats
3 sets of 12 calf raises
5 sets of 5 bench press
5 sets of 5 incline press
3 sets of 12 overhead squats
3 sets of 12 lunges
3 sets of 10 flat flys
5 sets of 5 (cable) tri extensions
4 sets of 6 Tate presses( to me this was explained that you lay on a bench with two DB's together then bring them down to the center of your chest and push up as a full lockout)

Wednesday: 3 sets of 10 deadlifts
4 sets of 8 T-Bar row (AKA upright rows)
4 sets of 6 DB rows
5 sets of 6 seated rowing
4 sets of 6 behind neck press
4 sets of 8 high pulls(to assist the high pull in cleans)
3 sets of 10 lat pulldowns
3 sets of 8 delt raises(in all directions)
3 sets of failure(til u can't go anymore) shrugs
3 sets of 10 preacher curls
3 sets of 10 concentration curls
3 sets of 8 seated DB hammer curls

Friday: 3 sets of 6,4,2 cleans
3 sets of 12 front squats
3 sets of 12 calf raises
5 sets of 5 bench press
5 sets of 5 incline press
3 sets of 12 leg extensions
3 sets of 12 lunges
3 sets of 8 incline DB flys
4 sets of 6 reverse close grip bench
3 sets of 5 skull crushers
3 sets of 8 parallel dips


I'm not sure how I plan on doing those 5 sets of 5 at what weight, What should it be all one weight or should i go up( i.e. my max is 225 bench, should my 5 sets be 1st 145, 2nd 155, 3rd 165, 4th 175, 5th 185) I need help in that area. Because i'm not sure at what % of your max should you do the reps. Too anyone who helps me like always I really appreciate it. And I always take anyones opinion into consideration even if I dont agree with it. But then again i'm new at this.

 

[GRIMMER]

So basically your only doing a two day split. and are doing cardio 4 days a week. First off , its a well known fact that cardio and getting stronger don't really go well together at least not that much cardio. Second , all the cardio you are doing is hindering your ability to recover and is eating up the calories to do so.It is REAL hard to gain strenght and stay the same weight or even loose weight. Your doing a big load of work upwards of 40 sets per workout which will tax you pretty hard. Try doing the first say mon. heavy weight lower volume and fri liighter weight higher volume. Question? I know that you want to compete at school but why are they having a clean contest. Why not squat and deadlift. Seems wierd. A suggestion would be to go to a real Powerlifting meet and try bench squat and deads because if you want to do that eventually you might as well start now. Heres a split that will let your legs actually recover before hitting them again because it looks like there getting to much work. Mon Chest , tris and shouldres. Wed. legs back and bis. Fri same as mon. Get rid of the reverse close grip bench and do just close grip. And get rid of leg extentions because they have know help to any strenght lifts. I question front squats. It sounds to me like you just want to get stronger and are still torn between bobdybuilding and Powerlifting. Its hard to do both.
Keep posting , eat more , and read all of the sites and archives everybody has given you because your learn everything there and by trial and error. Good Luck

 

[Cubanito17]

How bout if I was too start just doing my cardio days on sat and sun. Then get rest and a higher protein intake on tue and thur. I try too intake 2000-2500 cals a day 15-20%fat 35-40%carbs 50%protein.

 

[GRIMMER]

That would definitly be better. eat about 1 gram of protien/ per lb of bodyweight. so if you were 160 eat 160 g's of protien any form.

 

[Cubanito17]

Aigh man thanx, can anyone else help a bro out.