8 Week Routine For Powerlifters

[Ogar]

8 Week Routine For Powerlifters

Sunday
Warm Up
Heavy Bench
*75% of one rep max x 6 reps
*78% of one rep max x 5 reps
*82% of one rep max x 4 reps
*85% of one rep max x 3 reps
*88% of one rep max x 2 reps
*91% of one rep max x 1 rep
* Final end rep around 90%

Triceps
*Close-Grip Bench: 3 sets x 3 (75%)
*Skull Crushers (Light): 3 sets x 8 reps
*Dumbbell Kickbacks: 3 sets x 8 reps
*Pushdowns: 3 sets x 8 reps

Abs
*Crunches: 3 sets x 25 reps
*Cable Crunches: 3 sets x 25 reps

Monday
Warm Up

Back
*Pull-Ups: sets x 10 reps
*T-Bar: 3 sets x 8 reps
*Dumbbell Rows: 3 sets x 8 reps
*Front Pulldowns: 3 sets x 8 reps

Biceps
*Hammer Curls: 3 set x 8 reps
*Preacher Curls: 3 sets x 8 reps
*Straight Bar Curls: 3 sets x 8 reps
*Seated Curls: 3 sets x 8 reps

Abs
*Crunches: 3 sets x 25 reps
*Cable Crunches: 3 sets x 25 reps

Tuesday
OFF

Wednesday
Warm –Up

Shoulders
*Barbell Presses: 3 sets x 8 reps
*Dumbbell Shrugs: 3 sets of 6 reps
*Incline Presses: 3 sets x 6 reps
*Front Delt Raises: 3 sets x 8 reps
*Shoulder Flyes: 3 sets x 8 reps

Triceps
*One –Arm Skull Crushers: 3 sets x 6 reps
*Barbell Skull Crushers: 3 sets x 6 reps
*One-Arm Pushdowns: 3 sets x 8 reps

Abs
*Crunches: 3 sets x 25 reps
*Cable Crunches: 3 sets x 25 reps

Thursday
Warm-Up

Legs
*Squat: 3 sets x 8 reps
*Leg Presses: 3 sets x 8 reps
*Hack Squats: 3 sets x 8 reps
*Leg Extensions: 3 sets x 8 reps
*Hamstrings: 3 sets x 8 reps

Abs
*Crunches: 3 sets x 25 reps
*Cable Crunches: 3 sets x 25 reps

Friday
OFF

Saturday
OFF

• Typical gain after 8 week period is around 20-30 pounds on your bench
• Article from Animal Owner’s Manual

[LIFTEATSLEEP]

VERY GOOD LINE UP!!!!!!!!1

[Ogar]

I would love to try this routine!

[pwrof1beast]

TEXT

[pwrof1beast]

TEXTTEXT
WHERE DID U GET THAT ROUTINE? AND WHAT ARE SOME OF YOUR GUYS' STATS ? BENCH,DEAD,SQUAT AND MILITARY PRESS?

[IronmanJoe]

Very cool...I am actually going to start Doggcraps routine. Welcome to ICH&F

[Ogar]

pwrof1beast said:

TEXTTEXT
WHERE DID U GET THAT ROUTINE? AND WHAT ARE SOME OF YOUR GUYS' STATS ? BENCH,DEAD,SQUAT AND MILITARY PRESS?

Out of the Animal Owner's Manual from www.animalpak.com i thought i gave credit to it

[Ogar]

does anyone know what happened to Radical_p's and my posts on the calves exercises?

[IronmanJoe]

They're in the training board

[Ogar]

IronmanJoe said:

They're in the training board

My Bad

[IronmanJoe]

I couldn't find it either....until I decided to go through each forum b/c I was bored ;D