other strength routines?

[t3c]

just curious as to what other options powerlifters have besides westside

 

[erickthegreat11]

Best thing working for me right now is to switch lifting sets/reps schemes. I've got 3-4 different styles:
1. 9-11 reps to failure on every set for 3 sets, 2-3 minutes between sets. Start with 9 reps work to 11, then increase weight.

2. 6 reps (at a weight you can lift 9 reps to failure) not to failure for 3 sets 2-3 minutes between sets.

3. 2 reps for 6 sets 4-5 minutes between sets (Not quite failure b/c you can do it for 6 sets). This is prob @90% 1RM.

Every set in these work outs includes NO STRETCHING. The 2 rep sets have 4-5 minutes between sets.

You start off on the first workout type, then when it gets stale move to the next, it works.

Only trouble I'm having is getting enough food to eat b/c I don't have the best appetite, but do have a fairly high metabolism.

 

[solidj55]

Try them all lol, seriously, you have to find what works for you. There are so many different ways to get strong but everyone is so different they all dont work for everyone. You have basic periodization routines, westside routine, metal melita routine(that I just heard about a week or so ago), etc, etc. The thing Ive learned the most is to adopt what works for you from each routine and throw them together into a custom workout for you.

 

[t3c]

Day 1.
Flat BB Presses 5x5
BB row 5x5
Front Plate raise 3x5
Lying BB Ext. 3x5

Day 2.
Partial Deadlifts 5x5
Reverse hyper 3x5
Pull down abs 3x10
Standing Barbell Curls 3 sets 5


Day 3.
Squats 5x5
Weighted situps 4x10
Standing Calf Raises 3x15


I was thinking about something like this...what do you guys think
I'm gonna try out some different stuff, i'm making O.K. progress with westside...i just feel like i can be doing more

 

[Jagermeister]

http://www.russian-powerlifting.com/


click on the workout button on the right.
They got allot of russian powerlifting routines


and progressive distancing: its how don Reinghout(sp?), paul anderson, and bud jefferies train, or trained.

 

[PopeyePower]

There are a ton of things and anybody can improve their strength once they find what works for them....Personally I get my best gains on a Bill Starr style program.....an example would be a full body workout on M-W-F focusing on three major lifts, Bill Starr calls the bench, Squat, and Power Clean the big three, and that would be a good base for the first time you try a program like this, but if you are a competitive powerlifter, just substitute the deadlift for the power clean.... Monday is your heavy day or your test day.....I will use Bench Press for example, you would do 5 sets of 5 building up to a 5 rep max on your fifth set....then on Wed you have your light day, this attention to form session will improve your strength by perfecting technique, use 5 sets of five, but your final set should be 65% of what you used on Monday......then on Friday it is a medium day, the point of this is to practice with moderately heavy weight to get ready for Monday, but not to push yourself to failure....you can either do something like 5 sets of five with the final set being 80% of your work load from Mon....you you can go 5-5-5-3-3 working up to your final set of 3 with about 5 lbs more than you used for 5 reps on the previous Mon.......This has always worked great for me.....I also do a lot of good mornings, hyperextensions, HEAVY stiff leg deadlifts, and ab work, the torso strength and felxibility helps prevvent injury.....