Growing stronger, bigger and faster with each day

[Growth In Motion]

Whats up guys

I've decided to convert, somewhat. I love powerlifting, and have now decided to get serious with it. Not competition serious, but a proper lifestyle for powerlifting. I will follow proper powerlifting programs, and will be happy if i can gain half of the knowledge i gained from this site, instead of bodybuilding it will be powerlifting. I still will bodybuild, just not as much as i have. I wanna see if i can get somewhere around 2 times my bodyweight for bench by the time i finish high school (right now im 15 and 5 months, and half way through year 10). All thats left now to do is...get extreme! Until we speak again!

Happy Lifting!

[Growth In Motion]

Today's workout will cover the whole back, including traps and delts, with the hams, and abs

Delt Compound 3 sets 12,12,8
Cable Upright Rows 2 sets 12,6
Lat DB Shrugs 3 sets 35,25,15
Laterals 3 sets 15,15,10
Clean And Press 6 sets 10/47.5,52.5 8/50,55 4/57.5 10/50
Cheating Seated Rows 3 sets 15,12,10
Stiff Legged Deads 4 sets 10,8,6,4 (ascending weights)
Hamstring Curls 4 sets 25,15,8,4
Cable Kickbacks 4 sets 10,10,10,10
Wide Grip Behind Neck Presses 3 sets 10,8,6
Escape Snatches 6 sets 10/35,40,45 6/50 4/55 3/50
Heavy Shrugs 2 sets Fail/65 Fail/75
Deads 3 sets 10/65 10/75 10/85
Situps SS Diagonal Situps SS Seated Leg Raises 2 sets
30 -> 10 -> 35
30 -> 10 -> 35

Okay, now some explanations!

I measure in kilos. If too many people dont like it, i'll change it, or simply provide both! Hmm, maybe i'll just provide both next time

1. Delt Compound - I think some of you would be more familiar with Delt Flyes or something like that. Basically, its supinated laterals that are always above the delts, and you just flye the dbs up above your head, and lower them slowly back to the first position
2. Lat DB Shrugs - About a week and a half ago i did a set of 75 of these with reasonably heavy weight. My god! My traps were more sore then than they have been in ages. It also worked the forearms well
3. Cheating seated rows - Self explanatory. Im turning it into more of a strength thing
4. Stiff Legged Deads RULE!
5. Heavy Shrugs and Deads - DOnt let the low weights put you off. Im actually getting some plates today, and some of the weights i've never tried before! Wish me luck!

WIDE GRIP BEHIND NECK PRESSES
I've never heard of or seen these before, so as far as im concerned, i invented them! The same as wide grip benching, only standing and behind the neck. I'll let you guys know how it goes

ESCAPE SNATCHES
I found out about these only a few days ago. Bascially, from a behind neck press position, you shrug the bb up and fall into a snatch position. Which is why they're called esacpe snatches. As you probably have already realised, my snatches are crap. Just a quick note aswell, ive never snatched more than 50, properly (refer back to escape snatches in the workout). Hopefully these can provide help for increasing the numbers

Happy Lifting! [img]/forum/images/graemlins/cool.gif[/img]

[Gaui7]

Hi there G.I.M!

Thats alot of volume! Im trying to improve my own now in the off season!

If you want to get into powerlifting I suggest you focus your backday around the deadlift! Always begin with the deadlift while your still fresh and can put 100% effort into it!
I recomend with the deadlift that you start out with 5reps! No more. And you must do more sets, do 5 working sets atleast. (Its gonna be hard as hell!)
After you are done with the deadlift do some heavy rowing and heavy latwork!
Bent over barbell rows, dumbell rows,tbar rows plus close grip rows.
Heavy pullups and pulldowns..close grip and widegrip.

Sample:
Deadlift: warmup: 5x5 working sets.
Heavy barbell or dumbell shrugs: 3-4 working sets.
Heavy Bent over barbell rows: warmup plus 3-4 heavy working sets.
Widegrip Pullups till failure supersetted with widegrip pulldowns 4-5sets.
Close grip rows:3 working sets.
Close grip pulldowns: 3 working sets.

This may not seem like much volume to you but when done correctly and heavy enough you should be exhausted! All the assistant excercises should be done heavy too! This is a sample of what im doing now and Im slowly working my way up to this sample volume!


You will eventually have to cut out some of the volume since very heavy weights are extremly taxing on the body!! Especially before a competition when the weights get into the extreme..then we only do 1-3 assistant excercises and focus on bench/Squat/deadlift.

I suggest you only do back this day..maybe you could do bi's or hams too if you have the energy..but i suggest you have days just for arms, delts calves and hams...it's not because this bodyparts are not importand! It's because if they have their own day you can it them harder! The same goes for the other big lifts, bench and squat days.

I got more specialised tips on the deadlift for you later if you want, this is just a sample of what im doing, you just make up your mind if you wanna do the same! [img]/forum/images/graemlins/smile.gif[/img]

Good luck and just send me questions if you got them [img]/forum/images/graemlins/laugh.gif[/img]

[Growth In Motion]

I think you're gonna be relieved when i tell you this, but this isn't a powerlifting workout lol. Its more of a mixedish sort of workout. But thanx for the advice, now i know what to base my next back workout, which will be powerlifting [img]/forum/images/graemlins/wink.gif[/img], around

[Boka]

GIM I agree with Gaui, but sence you arent focusing specifically on the BIG 3 it wont affect you too much.

But I'd say stick to the basics as you are still young, 15 is I am not mistaken. Give yourself the time to build a strong base of which to work off.

I'd personally suggest maybe trying out the 5X5 style of training.

[dalvare1]

46 sets? wow im glad im not into powerlifting. thats about how many working sets i have in a week!!

[Growth In Motion]

[ QUOTE ]
46 sets? wow im glad im not into powerlifting. thats about how many working sets i have in a week!!

[/ QUOTE ]

It shouldn't be that many

But i think i'll try the 5x5 method. How many assisting exercises should i do per lift and how many set and reps for each of these?

Oh yeah, and the Wide Grip Behind Neck Presses were fantastic! I think it hit the lateral head of my triceps the most...if it actually hit any other head

[Boka]

[ QUOTE ]
[ QUOTE ]
46 sets? wow im glad im not into powerlifting. thats about how many working sets i have in a week!!

[/ QUOTE ]

It shouldn't be that many

But i think i'll try the 5x5 method. How many assisting exercises should i do per lift and how many set and reps for each of these?

Oh yeah, and the Wide Grip Behind Neck Presses were fantastic! I think it hit the lateral head of my triceps the most...if it actually hit any other head

[/ QUOTE ]

The 5X5 method is just what it sounds like, 5 exercises of 5 sets with 5 reps per set. You can do more exercises but I'd suggest that you focus on the fundamentals, Heavy compound freeweight movements.

[Growth In Motion]

Ah, wonderful. Thanx Boka!

[Gaui7]

I just use the 5x5 on the big 3.. like 5 workingsets of 5reps with the same weight on the deadlift..and increase the poundage by 5-10pounds each week. Then the rest of the workout is heavy but not nessicarily 5reps or 5 sets per assistant exercise.