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

Squat 5x5
Powerclean 5x3
Leg Press Calves 5x20

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

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

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.