Need help with powerlifting routine

[Ironlyfe80]

Week 3 day 2

Intensity bench
135 x 10
225 x 5
275 x 5
315 x 5
345 x 5
365 x 5 (5RM) 8.5 RPE
405 x 5 (slingshot) 8 RPE

Volume squats
135 x 10
225 x 5
275 x 5
315 x 5
5 sets 350 x 5

Barbell rows
135 x 10
225 x 5
275 x 5
3 sets 315 x 5

One arm db rows
125 x 5
150 x 5
150 x 5

Went in to the workout feeling tired and had doubts about 365 x 5 on bench, but it was actually a lot easier than I thought it would be. Motivated me a little so used the slingshot on 405 x 5. Could have got a few more reps. Not bad overall.

 

[Perrin Aybara]

I put your max around 425lbs based on those numbers. When you doing your next blast?

 

[Ironlyfe80]

I put your max around 425lbs based on those numbers. When you doing your next blast?

Thats what I figured too. I'm not sure about my next blast. Im still making good progress on strictly trt, but Im sitting on some vials of tren, mast, npp that keep calling my name.

 

[Perrin Aybara]

Ride it out and make progress while you can, then hop on when you stall. I hope to have my bench where yours is by the fall.

 

[Ironlyfe80]

Ride it out and make progress while you can, then hop on when you stall. I hope to have my bench where yours is by the fall.

Riding it out is the plan. I want to make sure all my bloods are good before I fuck them all up again. My lipids got a little backwards on my last run. Everything else is good though.

Id like to get to a 455 bench, 585 squat and a 600 deadlift by the end of the year, bit I always shoot for the moon. Lol

 

[Perrin Aybara]

Riding it out is the plan. I want to make sure all my bloods are good before I fuck them all up again. My lipids got a little backwards on my last run. Everything else is good though.

Id like to get to a 455 bench, 585 squat and a 600 deadlift by the end of the year, bit I always shoot for the moon. Lol

That's pretty much my protocol. I was very close to in range on my lipids last cruise.

I'm wanting 600/425/650 at my next meet in the fall. I was talking to my former and soon to be current coach last night and he thinks it's possible.

 

[Ironlyfe80]

I really want to do a meet, but I cant find anything untested anywhere close to me.

 

[Perrin Aybara]

You looked on Powerlifting Watch?

Powerlifting Meets | Powerlifting Watch

 

[Ironlyfe80]

You looked on Powerlifting Watch?

Powerlifting Meets | Powerlifting Watch

Yeah...checked them all out the closest ones are like 5 to 6 hours away.

 

[Perrin Aybara]

About the same for me. My first two were two hours away and my last one was like five.

 

[Ironlyfe80]

Looks like there might be a USPA meet in October about 4 hrs away. Not too bad.
What fed do you compete in?

 

[Perrin Aybara]

I've done a couple, but i prefer USPA.

 

[Gobuckeyes0122]

Ride it out and make progress while you can, then hop on when you stall. I hope to have my bench where yours is by the fall.

I hoping 2 years lol I'm not in your league yet. Soon hopefully lol

 

[Perrin Aybara]

I hoping 2 years lol I'm not in your league yet. Soon hopefully lol

It took me 2 1/2 or 3 years from 315 to 405 on bench.

 

[Gobuckeyes0122]

It took me 2 1/2 or 3 years from 315 to 405 on bench.

I figured it would take me that long. I've got nothing but time.

 

[Ironlyfe80]

Week 3 day 3

Awesome day today, even after working 12 days straight and feeling tired AF.
Intensity DL
135 x 10
225 x 5
315 x 5
405 x 5
455 x 3
475 x 3
AND
500 x 5

I was gonna try for 3 reps, but on the 2nd rep I knew 5 would be no problem. Pretty sure I could have got 7 or 8.
Volume bench
135 x 10
225 x 5
335- 5 x 5

Light squats
135 x 5
225 x 5
315- 3 x 5

Glad this week is over. Next week will be a deload/hypertrophy work, then come back the following week and change the program to 3s.

 

[Ironlyfe80]

Went and got an extra day in today

OHP
135 x 10, 185 x 5, 205 x 5, 225 x 3
Neutral grip pullups
10 reps, 7 reps, 6 reps, 5 reps
Overhead tricep cable extentions
65 x 20, 80 x 20, 80 x 20, 95 x 20, 95 x 16
Db hammer curls
60 x 10, 65 x 10, 70 x 6, 75 x 5
Machine curls
3 sets of 20 @ 100 lbs
Lying leg curls
3 sets of 130 x 15
Leg extensions
3 sets of 150 x 15

 

[franchise24]

Went and got an extra day in today

OHP
135 x 10, 185 x 5, 205 x 5, 225 x 3
Neutral grip pullups
10 reps, 7 reps, 6 reps, 5 reps
Overhead tricep cable extentions
65 x 20, 80 x 20, 80 x 20, 95 x 20, 95 x 16
Db hammer curls
60 x 10, 65 x 10, 70 x 6, 75 x 5
Machine curls
3 sets of 20 @ 100 lbs
Lying leg curls
3 sets of 130 x 15
Leg extensions
3 sets of 150 x 15

You're a pretty strong dude. What are you stats? I didn't see them in the previous pages.

 

[Ironlyfe80]

You're a pretty strong dude. What are you stats? I didn't see them in the previous pages.

Im 6'2" around 290 lbs scale reads between 18% and 23% bf.

 

[Perrin Aybara]

Im 6'2" around 290 lbs scale reads between 18% and 23% bf.

I feel small, lol.