T Nation

Beginning Powerlifting Program

I’m a 20 yr old college student looking to begin a powerlifting program. After years of lifting occasionally, about a year ago I got into it consistently. I am now 5’9, 135lbs. at about 11% body fat.

My best lifts are Bench: 185, Deadlift: 275. I haven’t maxed on squatting yet because I just started doing it regularly and am still working on my form, I generally work with 185 for practice.

I usually lift about 3-4 times per week
1st Day: Legs
Squats, Leg Curls, Leg Extensions, Calf Raises

2nd Day: Bench Day
Bench, Skullcrushers, Dumbbell Extensions, Close Grip Press, Face Pulls

3rd Day: Back, Biceps
Deadlift (Every other week), T-Bar Rows, Lat Pulldowns, One-Arm Dumbbell Rows, Standing Barbell Curls, Hammer Curls

This has been working ok for me but I’m looking for any advice on improvement I could get so anything anyone has to offer is greatly appreciated. Thanks.

Id say do an authro searhc click on Dave Tate over < there read the Education of a Powerlifter 1 and 2, the periodzation bible 1 and 2 and the eight keys. This will give you a strong base. Then you can ask more direct ?'s

e that helps,

Where do you live? Find some lifters who are where you want to be and train with them.