How's this for a powerlifting workout??help???

[Cubanito17]

Hey guys I need some help b/c I have this workout just I dunno how effective it is i've heard good things from friends that have used it. I compete for my high school and I wanna know if this is good or not tooo mainly get my bench up is where i'm lacking. My stats right now are at 5 8, 162 lbs, 17 yrs old, bench 225 lbs, squat(90 degree) 275 lbs, clean 175 lbs. Thanx appreciate it. For the full 12 weeks each week differs but mainly it works like this. The percents are % from your 1 rep max. I go in this order.
Mon. Power cleans 3*10 (first)Bench/(then after done with bench)incline 1*12@ 55% 1*10@ 60% 1*10@65% 1*8@70%.
squats same as bench(%wise)
calf raises 3*12
flat flies 3*10 go up in DB weight each time
Incline flies 3*10 same as flat
Overhead squats 3*12
Lunges 3*12
Parallel dips 3*failure
Tue. Cardio
Wed. Deadlifts 3*10 Close grip bench 1*12 1*10 1*10 1*8
tricep kickbacks 3*12 go up in weight each set
Leg raises 4*20
shrugs 1*12 1*10 1*10 1*8
behind neck press 1*12 1*10 1*8
alternating DB press 3*12
T-Bar Rowing 1*12 1*10 1*10 1*8
Lat pulldowns same as tbar rowing
DB Rowing 3*12
preacher curls 1*12 1*10 1*8
concent curls same as preacher
Thur. Cardio
Fri. Same as Mon upset instead of overhead squats front squats
instead of incline flies incline DB press
and all %'s go up 5%.
Sat&Sun Cardio.
Each week another excercise is added for a part of the body being worked out every 4 weeks we work out just monday rest or do cardio til fri where we max out again.After week 4 that we start over again on week 5 the workouts change a lil it starts cutting down too 1*10 1*8 1*8 1*6 and excercises are cycled by the week. Then after week 8 that we max out we go into week 9 we go down too bout reps of 8 6 4 and higher %'s(like 85 and 90)
Please let me know if this sounds good for strength gaining. If not then can you give me a workout too go by soo I can try it out too see how I like it. Thanx again

 

[Exodus]

forgive me for saying this........ but thats horrible........ that is one of the worst programs i have ever seen.

lunges?........ tricep kickbacks?........flys?........... concentration curls?

hey if it works for you great......... but you sound as if you have never done this..........

go to elite fitnesssystems.com click on the "Articles" section at the top....... read everything twice as Hannibal would say.

whats on those pages are great.....if not the greatest i have ever read.

i hope you really do read.

X

 

[Cubanito17]

does anyone else think that this workout sucks for strength.

 

[powerlifterjay]

Well listen bro i wont say it sucks. Its just not a complete powerlifting workout. You will gain strength, and size any work is better then none. But you need to train for power if that is your goal. Go to some power lifting sites first. If you find nothing i will help ya but at least see whats out there. I am moving back to Fl dec 15ht i am in Lakeland you can stop by anytime and train if you like. Its Golds Gym.

 

[Cubanito17]

hey powerlifterjay thanks, I've looked round for some workouts but too me they seem that they aren't for strength they either have cutting excercises or not the right type of workout. I have access too workout about 5 days a week for an hour each workout or 3 days a week for 2 1/2 hours that's why i thought this workout would be good. If you have time or know of a good workout can u help me out with a good one. another thing what do u feel is a good tri workout for strength i've heard pro's and con's bout dips. Thanx man.Anyone else feel free too help a bro out.

 

[endpoint]

not every program will suit every person.

these are two similar programs......that seem to be a bit old fashioned. I burnt out on one of them.....pains in every joint, i caught a cold every two weeks, and i was very tired.......basically i couldnt handle the work load.maybe you can

http://www.deepsquatter.com/strength/archives/manrodt4.htm

Havent tried this.......seems very outdated..people still use it though

http://www.deepsquatter.com/strength/archives/korte.htm

This is the most popular and most recomended powerlifting work out:
(It takes a while to read but gives a total run down of how it is set up)

http://www.testosterone.net/html/129per.html

http://www.testosterone.net/html/133per.html

these are the two best guides (i feel) on the web on westside training.
I will let other people tell you how good it is.....

 

[Cubanito17]

Can anyone else help a bro out??????????????

 

[BigWh1tey]

your workout is a little bit to much . what are your personal best lifts , for squat and bench . 225 bp and 275 sq ?

 

[Cubanito17]

Bigwh1tey what do u mean by personal lifts. When i do my bench and squats i go by a % of whatever my max is my max bench is 225 lbs and squat max is 275.