Powerlifting for size!!!!!
Ok if you are going to powerlift make sure you periodize your workouts. This mean break up your works in cycles for weeks or months so one the body doesnt adapt to the same type of training and two so you body can heal after a intens weight lifting cycle like power lifting. The cycle consists of three month of nothing but power lifting moves and compound movements.
Day1( Bench 50 %1rm) The goal on day one taking in account you have been training for a while is to slowley lower the power and then exploding off the bottom and this does not mean boucning. 10sets of 10 with 50% of 1 rep max. Then you have deadlifts into shrug 5 sets of 50% moving the wait quickely but with good form. The wide grip pullups and bents rows for the same percentage and reps and sets.
day 2 rest
day 3 squats) It may seem like nothing but 10 sets of 10 for 50% of 1 rm max slowley lowering it then exploding off
day 4 rest
day five repeats day 1
day 5 rest day 6 repeat workout three.
Week two is a hypertrophy workout all reps are from 6-15
Bench press 5 set pyramiding weight. pullups. deadlifts. bent rows.
day 2 rest day three squats 6-12 reps 10 sets pyramiding.
day 3 rest
day 4 repeat 1
day 5 rest
day 6 repat 3
week three using weight for 85% of 1 rep max
bench press 5 se4ts with az many as you can get each set,pullups,bent rows, deadlifts
week 4
day one dynamic day
day2 rest
day 3 hypertrophy day
day 4 rest
day 5 90% of 1rmax same as other workouts
month two (bech,squat,deadlift, powercleans, push press
day one bench and puch press, deadlifts
day2 rest day 3 squat and power cleans 5 sets of 5 reps
day 3 rest
day four repat day 1
day 5 rest
day6 repeat workou 3 using the same scheem for the other month of 1 day dynamic day another day hypertrophy and another day heave 85 1rm or 90 1rm
