Powerlifting

[SAGAT]

ok people, as of late i'm starting to realize that bodybuilding isn't quite what I want, so I'm thinking about taking up powerlifting. this is my current (BB) split

day 1: chest/bi's
BB bench press, 3 sets for 8-10
incline bench, 3 sets for 8-10
flyes (pec dec or freeweights, depends on mood), 3 sets for 8-10

preacher curl, 3 sets 8-10
standing EZ bar curl, 3 sets 8-10
concentration or hammer curl, 3 sets 8-10

day 2: back/tri's
seated rowing, 3 sets 8-10
lat pull down, 3 sets 8-10
front lat pull down, 3 sets 8-10 (or bent over barbell rows)

tri pushdown, 3 sets 8-10
dips, 3 sets 6-8
close grip bench or kickbacks, 3 sets 8-10

day 3: legs/delts
leg extension, 3 sets 8-10
leg curl, 3 sets 8-10
calf raises, 3 sets 8-10

front raises, 3 sets 8-10
machine shoulder press, 3 sets 8-10
military press, 3 sets 8-10

I rest between every other training day, so it's a one day on, one day off split. If you're wondering why I don't squat or deadlift, it's because of a severe back condition. there.s also no leg press at my gym so i'm forced to do the leg exercises i've been doing.
so.....what do you all think? does the routine need adjustments before I go down powerlifting-road? (other than the difference in reps of course) If you need stats, lift#'s or whatever, I'll be glad to give 'em. hope y'all can help me out, since i'm giving it some serious thought.

peace

 

[ZZuluZ]

Not much point powerfliting if you don't squat or deadlift.

You might want to start with eliminating all useless exercises like hamstring curls, leg extensions, lat pull downs.

Stick to movements like rows, pull-ups, BP, Squat, DL, Military Press, Goodmornings, Stiff legged deadlifts, etc....

Luck,

-Zulu

 

[Imnotdutch]

You might want to get yourself onto the powerlifting board......there are some people over there who are very knowledgable and can back it up with huge numbers.

ok people, as of late i'm starting to realize that bodybuilding isn't quite what I want, so I'm thinking about taking up powerlifting. this is my current (BB) split

day 1: chest/bi's
BB bench press, 3 sets for 8-10
incline bench, 3 sets for 8-10
flyes (pec dec or freeweights, depends on mood), 3 sets for 8-10

preacher curl, 3 sets 8-10
standing EZ bar curl, 3 sets 8-10
concentration or hammer curl, 3 sets 8-10

day 2: back/tri's
seated rowing, 3 sets 8-10
lat pull down, 3 sets 8-10
front lat pull down, 3 sets 8-10 (or bent over barbell rows)

tri pushdown, 3 sets 8-10
dips, 3 sets 6-8
close grip bench or kickbacks, 3 sets 8-10

day 3: legs/delts
leg extension, 3 sets 8-10
leg curl, 3 sets 8-10
calf raises, 3 sets 8-10

front raises, 3 sets 8-10
machine shoulder press, 3 sets 8-10
military press, 3 sets 8-10

I rest between every other training day, so it's a one day on, one day off split. If you're wondering why I don't squat or deadlift, it's because of a severe back condition. there.s also no leg press at my gym so i'm forced to do the leg exercises i've been doing.
so.....what do you all think? does the routine need adjustments before I go down powerlifting-road? (other than the difference in reps of course) If you need stats, lift#'s or whatever, I'll be glad to give 'em. hope y'all can help me out, since i'm giving it some serious thought.

peace

 

[needsize]

If you can't squat or deadlift then that's 2/3's of powerlifting, so you would never be able to compete except for bench press competitions.
I don't regularily compete as a powerlifter but have managed lifts that would allow me too if I chose, heavy working sets of 5 reps is what got my strength up there. You might want to get rid of your sets of 8-10 reps and replace them with heavy 5's, just a thought.

 

[SAGAT]

If you can't squat or deadlift then that's 2/3's of powerlifting, so you would never be able to compete except for bench press competitions.
I don't regularily compete as a powerlifter but have managed lifts that would allow me too if I chose, heavy working sets of 5 reps is what got my strength up there. You might want to get rid of your sets of 8-10 reps and replace them with heavy 5's, just a thought.

yeah i was planning that (about the reps), oh and btw..i'm not looking to compete, just emphasize strength more than size.