i really am interested in putting up some good weight in dead, squat, and bench but i am more interested in bodybuilding, so i am gonna stick to that but i want to incorporate some powerlifting. waht i need hlep on is i workout five days a week bodyparts once a week, mon: chest, abs/ tues: deads*cleans,back, traps/ wed: rest, forearms/ thurs: quads, hams, calves/ fri: shoulders, abs/ sat: biceps, triceps, forearms/ sun: rest. so as you see i dont wanna go as far as doing westside or any of that, but i want soem help for some routines with bench, squat, deadlift. i am currently about to start a matrix routine for bench on mon, never tried one before. i am thinking about alternating cleans and deads each week on tues for back day, i was wondering if i should just keep consistent with working up to a one rep max each time as i think it seems like you just use a lot of reversal strength to do high reps on deads, though i have never done cleans before and want to start so if u can help me out with this. for squats i am doing a 3 X 5 at the most weight i can do for 5, then up weight for a one rep max. also waht exercises should i stick in there for additional help, i was thinking glute/ham raise would work best, i currently am doing the squats, then leg press for 1 X 10, 2 x 5, and hack squats, 2 X 8-10, and for hams lying leg curls and stiff legged deadlifts. i knwo this is long but i would appreciate some help, mostly on deads/cleans, and squat.here are my current stats:
height: 5'6"
weight: 154 (as of fri, i really hate this i wish iw as bigger haha)
current bench: 240 (just maxed out for matrix routine)
deadlifts: 370 (with wrist straps and belt, are u allowed to use wrist straps at meets, im assuming not)
squat: 265 ( i know i am a pussy, i was a beach muscles lifter for like 1.5 years, i jsut started lifting legs around 8 months ago, really regret not doing them before ha)
height: 5'6"
weight: 154 (as of fri, i really hate this i wish iw as bigger haha)
current bench: 240 (just maxed out for matrix routine)
deadlifts: 370 (with wrist straps and belt, are u allowed to use wrist straps at meets, im assuming not)
squat: 265 ( i know i am a pussy, i was a beach muscles lifter for like 1.5 years, i jsut started lifting legs around 8 months ago, really regret not doing them before ha)