heres my workout plan fro strongman/powerlifting
day1: legs: front squats, olympic squats, deadlifts, leg curls/extensions, and lunges
Day 2: Bench press, standing militaries with barbell, seated arnold press, dumbbell laterals, front raises
dyy 3 : zercher squat, hex bar dead, rack pulls, pullups, dumbell rows, lat pulldown
day 4: standing miltaries again, seated dumbbell press, side laterals, front raises (shoulders are a weak point for me), barbell curls, preacher curls, and dumbbell curls
day 5: powerlifting stance squat, stiff leg deadlift, extensions, curls, lunges
day6: chest workout for that week, decline, and incline
day 7: close grip bench, floor press, tricep pushdown, dips(weighted) preacher curls, dumbbell curls seated curls
Dude, recovery? There is no possible way you are attacking the weights with enough intensity for 7 straight day, let alone 3 squatting sessions.
Keep it simple bud. Heck, I wouldn’t even try that when I was on!
Heavy pressing movement
supplemental pressing movement
Heavy Lower movement
supplemental movement (maybe an oly movement or strongman event?)
low back work
bodybuilder workout, hit any lagging body parts, or DE upper/lower day
These are always just a fun day for us. We do events, big lifts, whatever we FEEL like doing and have a good time training. It is ALWAYS heavy and hard however…
You shouldn’t be able to move from Saturday
This is solid advice.