T Nation

Powerbuilding Routine

Right guys, if possible I would like your thoughts on my current training program, basically I’m a powerlifter (raw) but looking to increase size etc. also. My numbers are currently as follows, I’m looking to bring up my deadlift and squat mainly, my bench seems to be a lost cause.

Deadlift 235kg
Squat 175kg
Bench 110kg
Bodyweight - 93kg

I have kind of adapted a 10 x 3 program as follows: The 10 x 3 are programmed using the standard progressions in the original, being 82.5, 85, 87.5, 9% Assistance try to add weight at least every 2 weeks.

Day 1 -
Squat 10 x 3
Deadlift 3 x 3 then lower weight and do 3 x 8
Abs/Box Jumps if time

Day 2 -
Bench 10 x 3
Mil Press 4 x 6
Pendlay Rows 4 x 6
Cable Rows 5 x 10
Weighted Dips (para bar) 5 x 10
Bicep Curls 5 x 10

Day 3 - (Squat Deadlift extra assistance)
Front Squats/Back Squats 5 x 10 @ 50%
Trap Bar Deads 4 x 6 / 3 x 8
Hip Thrusts/Glute Bridge 5 x 15-20
GM’s 5 x 12
Hanging leg raise 5 x 8-12

Day 4 -
Weighted chins/pull ups 10 x 3
CGB/Mil Press 4 x 6
Pendlay rows 4 x 6
Cable rows 5 x 10
Tricep Dips (para) 3 x Failure
Bicep curls 5 x 10

What would you guys say is lacking in that, or what would you take out/stick in to make it more effective?

Thanks in advance for comments.