2-day/week powerlifting routine
| slimsim |  | 2-day/week powerlifting routine | 03-01-2019 @ 13:46 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 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_Power |  | ... | 03-01-2019 @ 14:34 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Gimme a shout mate, I'll happily sort you out with a system | ||
| Robbo | | ... | 03-01-2019 @ 20:01 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 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. | ||
| slimsim | | ... | 03-01-2019 @ 20:51 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 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!! I’d seen similarish type programmes by the likes of Dan John but was put off by the higher rep work as I can’t see 10’s doing an awful lot for absolute strength, hence looking for something’s specifially powerlifting based. Aaron has kindly drafted me a 13wk programme and provided a detailed explanation of how it’s formulated. AMH_Power FTW!!!! | ||
| Robbo | | ... | 03-01-2019 @ 21:21 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | slimsim said: Cheers Robbo!! I’d seen similarish type programmes by the likes of Dan John but was put off by the higher rep work as I can’t see 10’s doing an awful lot for absolute strength, hence looking for something’s specifially powerlifting based. Aaron has kindly drafted me a 13wk programme and provided a detailed explanation of how it’s formulated. AMH_Power FTW!!!! I’d apprentice a peek at that if you can mate  | ||
| slimsim | | ... | 04-01-2019 @ 12:42 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Robbo said: I’d apprentice a peek at that if you can mate 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 2026 Privacy - Terms & Conditions