REGISTER AN ACCOUNT
Who's Online - 4 members and 18 guests
Powerlifting Advertising. Strongman Advertising.

2-day/week powerlifting routine

Users viewing topic: & 2 Guests

slimsimIcon2-day/week powerlifting routine03-01-2019 @ 13:46 
My asshole is not watertight.
Member 2926, 5767 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
So guys, after a fairly sporadic 12-months of training due to a house move I've decided to move away from weightlifting and towards powerlifting. Mainly because the closest gym to me has quite a few competitive powerlifters there.

I'll be 43 (tomorrow!) have a baby on the way and so can only train 2x per weeks, maybe a 3 session week once every 3 weeks.

Anyone got any links to any decent programmes or any suggestions?

The ones I've been finding online aren't specifically powerlifting related and I know 2 days a weeks isn't ideal, but I do want PL to be the main focus.

Cheers chaps!
AMH_PowerIcon...03-01-2019 @ 14:34 
Member 4363, 1319 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
Gimme a shout mate, I'll happily sort you out with a system
RobboIcon...03-01-2019 @ 20:01 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10537 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
I like this from Jim Wendler

Week 1:
Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:
Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

That's it.
slimsimIcon...03-01-2019 @ 20:51 
My asshole is not watertight.
Member 2926, 5767 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
Robbo said:I like this from Jim Wendler

Week 1:
Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:
Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

That's it.


Cheers Robbo!! Iíd seen similarish type programmes by the likes of Dan John but was put off by the higher rep work as I canít see 10ís doing an awful lot for absolute strength, hence looking for somethingís specifially powerlifting based.

Aaron has kindly drafted me a 13wk programme and provided a detailed explanation of how itís formulated.

AMH_Power FTW!!!!
RobboIcon...03-01-2019 @ 21:21 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10537 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
slimsim said:
Cheers Robbo!! Iíd seen similarish type programmes by the likes of Dan John but was put off by the higher rep work as I canít see 10ís doing an awful lot for absolute strength, hence looking for somethingís specifially powerlifting based.
Aaron has kindly drafted me a 13wk programme and provided a detailed explanation of how itís formulated.
AMH_Power FTW!!!!


Iíd apprentice a peek at that if you can mate
Happy
slimsimIcon...04-01-2019 @ 12:42 
My asshole is not watertight.
Member 2926, 5767 posts
SQ 215, BP 125, DL 250
590.0 kgs @ 86kgs UnEq
Robbo said:
Iíd apprentice a peek at that if you can mate
Happy


No worries mate, I've cleared it with Aaron and he's happy for me to share the jpeg with the training breakdown but would rather his formulas weren't shared, which I think is fair enough given he earns a living from doing this and is bloody good at it.

I've still got your email address so I'll pop a screenshot of the programme across and an explanation of what the different colour boxes mean.
© Sugden Barbell 2019 - Mobile Version - Privacy - Terms & Conditions - Website by Devto