Powerlifting with bodybuilding

[Shasta]

I know its not uncommon for a bodybuilder to throw in powerlifting elemtents itno their training. The main reason I want to add powerlifting into my training is because you build a bad ass base. Ive had it before, and I want to add onto it. I got this routine off of an information powerlifting page, tell me what youy alll think and what modifications i may be able to make.. I will do the same but i want your feed back as well



The outline will be:
Day One: Squat, [Calves], Abs, Cardio
Day Two: Bench, Upper Back, Rotator Cuff, Cardio.
Day Three: Deadlift, Calves, Abs, Cardio.
Day Four: Bench Assistance, Upper Back, Arms, Rotator Cuff, .
Day One:
Squat exercise
[Calves (2 x 8-12)]
Lower abs exercise (2 x 8-12, or as many reps as possible)
Step-ups
Day Two:
Bench exercise
Row-type upper back exercise (3 x 7-4)
Rotator Cuff (2 x 8-12)
Heavy Bag
Day Three:
Deadlift exercise
Calves (2 x 8-12)
Upper abs exercise (2 x 8-12, or as many reps as possible)
Jump Rope
Day Four:
Non-Flat Bench assistance exercise (Incline or Decline Benches, Dips, or Overhead Presses)
Lat pulldown or pull-ups-type upper back exercise (3 x 8-5)
[Triceps exercise]
Biceps exercise (2 x 10-6) alternate one week with forearms exercise the next week (3 x 10-5 or 2 x 8-12)
Rotator cuff (2 x 8-12)



Now this isnt a full proof plan, but it just looked interesting to me.

[Shasta]

here is anothjer

<B>
The outline will be:
Day One: Squat, Upper Back.
Day Two: Bench, Arms, Abs.
Day Three: Deadlift.
Day Four: Bench Assistance, Arms, Abs.
Day One:
Squat
Pause Squats
Barbell Rows
Cable Pulls
Day Two:
Bench
Incline Bench
Curls
Crunches
Bike Ab Exercise
Day Three:
Deadlift
Stiff Leg Deadlifts
Leg Curls
Calf Raises
Day Four:
Band Bench
Close Grip Bench
Reverse Curls Decline Crunches
Reverse Crunches
</B>

[GRIM]

I'm open to anything and everything as I honestly don't train a certain way, I'm open to it all ;)

[agentsmith]

I'm open to anything and everything as I honestly don't train a certain way, I'm open to it all ;)I say this with all due respect Grim, Its always a good thing to be open and learn new things, however you need to find a certainty in your training. Meaning you could do some power lifting excersizes and some mass building excersises both could be considered the same and at the same time both can be completly different. In order to have the body that YOU want you need to train a CERTAIN way. Otherwise you are like a ship without a rudder, trying alittle of this and alittle of that and not really moving toward your end goal which is the body that you want. Another way to think of this would be like a race car driver. Do I as a race car driver train for the quarter mile or do I train for 500 miles? Both may train to do some things the same But each has a certain way to train for excactly what it is they do. They refine it and hone it and get better at it, thus producing better results and getting faster each time out. Now this doesn't mean doing the same thing over and over. You obviously know that. But whatever it is you have to train a certain way to acheive it. I hope this doesn't come off as a lecture and I certainly do NOT know everything there is to know about BB'ing. Its my sincerest wish that it be taken as nothing more than bro to bro constructive critisism and just my humble 2 cents worth:cool:

[GRIM]

I say this with all due respect Grim, Its always a good thing to be open and learn new things, however you need to find a certainty in your training. Meaning you could do some power lifting excersizes and some mass building excersises both could be considered the same and at the same time both can be completly different. In order to have the body that YOU want you need to train a CERTAIN way. Otherwise you are like a ship without a rudder, trying alittle of this and alittle of that and not really moving toward your end goal which is the body that you want. Another way to think of this would be like a race car driver. Do I as a race car driver train for the quarter mile or do I train for 500 miles? Both may train to do some things the same But each has a certain way to train for excactly what it is they do. They refine it and hone it and get better at it, thus producing better results and getting faster each time out. Now this doesn't mean doing the same thing over and over. You obviously know that. But whatever it is you have to train a certain way to acheive it. I hope this doesn't come off as a lecture and I certainly do NOT know everything there is to know about BB'ing. Its my sincerest wish that it be taken as nothing more than bro to bro constructive critisism and just my humble 2 cents worth:cool:
I guess I should have worded it a bit differently, that's my fault :o

I do train a 'normal way' for the most part, I however do have my periods where i like to change it up and try new things for a few weeks. Helps me get through plateaus.

For example about 2 months ago I changed to almost all cable movements and real quick 45 minute or so sessions. My workouts were much, much more mild than my normal ones, 'but' I was sore as hell from them and hit parts of my body I usually don't.

I know what you're saying, it's my own fault. I do not jump around like a chicken with it's head cut off, I do however like to bring different items into the mix more for plateau busting ;)

[bighunanballs]

this looks similar to my workouts. but i more or less rotate between squats/deads eod. however, i have many variations of squats/dead excersizes i use. this has really helped me get my core strong. problem is i have wide obliques... but thats just something ill have to live with

[Shasta]

I have some wide obliques as well. Im thinking I may try the second workout posted... but switch a few around. I have about 5 different squats i can do and 3 different deads i can do.

How is your growth on your routine over all?

[bighunanballs]

well with the compounds ive been on, and still eating a deficit diet for cutting, i still managed about 10lbs of weight gain and lost about 3-4% bodyfat in the last 2 months

[GRIM]

well with the compounds ive been on, and still eating a deficit diet for cutting, i still managed about 10lbs of weight gain and lost about 3-4% bodyfat in the last 2 months
Damn, I gotta get on those compounds :ahhh:

[Shasta]

Meh, I just ahd a 11lb weight gain and a 1% loss in 3 weeks...

[agentsmith]

I guess I should have worded it a bit differently, that's my fault :o

I do train a 'normal way' for the most part, I however do have my periods where i like to change it up and try new things for a few weeks. Helps me get through plateaus.

For example about 2 months ago I changed to almost all cable movements and real quick 45 minute or so sessions. My workouts were much, much more mild than my normal ones, 'but' I was sore as hell from them and hit parts of my body I usually don't.

I know what you're saying, it's my own fault. I do not jump around like a chicken with it's head cut off, I do however like to bring different items into the mix more for plateau busting ;)LOL! I didn't think you ran around like a (rabbitt):p with its head cut off. Just didn't want you end up with a big ole fat power lifters body is all. And yes changing up routines is a must or the body adapts and it no longer gets shocked....but you knew that already:cool:

[GRIM]

Most of my lifts would be considered standard weight lifting/body building movements I believe ;)

[Shasta]

mine too. I do add in power routine every couple weeks.
I used to train in low reps alot tho and I got really thick but I stay lean.

[GRIM]

I used to always try to hit 10 reps, no matter the weight/movement.

I of course did not always hit 10, it was just in my mind set what I was aiming for.

Now I'm going for about 6-8, all depending on the movement.

[ironmike]

i use primative old school style of trianing witch consist of powerlifting-bodybuilding.i do not use machines at all,just for leg presses and leg extentions ect..i use chalk on everything.and very agressive when it come to heavy wieghts.all or nothing.

[GRIM]

i use primative old school style of trianing witch consist of powerlifting-bodybuilding.i do not use machines at all,just for leg presses and leg extentions ect..i use chalk on everything.and very agressive when it come to heavy wieghts.all or nothing.
Sound a lot like me actually, I don't use chalk 'but did ask if I could bring my own.

Machines I rarely ever use, the most used would be lat pull down.

When I say try to hit 10, it was in my head, even on a 2 or 3 repper mentally I'd try/want to hit 10 :p

[ironmike]

Sound a lot like me actually, I don't use chalk 'but did ask if I could bring my own.

Machines I rarely ever use, the most used would be lat pull down.

When I say try to hit 10, it was in my head, even on a 2 or 3 repper mentally I'd try/want to hit 10 :p

gotta put some mind benders in there,fake your self out.i do it everyday every lift.

[GRIM]

gotta put some mind benders in there,fake your self out.i do it everyday every lift.
It is a lot of mental ;)

Or is that it helps being mental? :p

[ironmike]

It is a lot of mental ;)

Or is that it helps being mental? :p

ITS ALL MENTAL AND MENTAL YOU MUST BE. :)