T Nation

Critique My 'Powerbuilding' Routine

Well here’s what I’ve come up with. I decided to make this higher volume than what Ive done in the past because I’ve found that the more work I do, the bigger my appetite gets, and the bigger I will get. Note that the first compound movement will follow the following set/rep scheme from week to week:
week 1: 5x5
week 2: 4x4
week 3: 3x3
week 4: 2x2
week 5: deload

Monday:
Squat 5x5
Powerclean 5x3
GHR-5x6-8
Leg Press Calves 5x20

Tuesday:
Bench 5x5
Incline Dumbell 4x8-10
Flat Dumbell 4x8-10
Weighted Dips 4x5-8

Thursday:
Deadlift 5x5
Close Neutral Grip Lat Pulldown 4x8
Straight Arm Press Down 4x8
Cable Row 4x8
Pull Ups 50 throughout the workout

Friday:
Standing Overhead Press 5x5
Seated Dumbell Press 4x8
Side Raise 4x12
Rear Delt Machine 4x12

Many will probably recommend 5/3/1. However, I only have 3-4 months of lifting before I start football practice. I would like to save 5/3/1 for a time when I have about a year to dedicate to it.

whats the % of your 1rm for every week?

i’d build the first block 70-90% and add more volume on the main lift. for deads i’d go with 5-7 sets of 2-3 reps. IMO 5x5 sucks for deadlifting, doubles and triples will do more to your max than anything else.

also check out Mike O’hearn’s routine, I’ve found that the 70% phase is useless. you could start with 80,85,90
Core Lifts: bench, Squat, Deadlift
Weeks 1-4, 70%: 7 sets of 4 reps
Weeks 5-8, 80%: 7 sets of 3 reps
Weeks 9-12, 90%: 7 sets of 2 reps

I was planning on just working up to something somewhat heavy and adding 10-20 lbs each week. Ive never done much with percentages. After looking things over again I think I’ll add 3x20 close stance leg press on monday to help with overall size and my non existent quad sweep.