School started for me on monday and I am extrememly busy. 16 credit hours, 2 sports and a lot of studying leads to little time for working out. I am currently on Waterbury's TBT, but I dont know if I'm getting the results I want. I feel like I am losing size and strength.
I want to do a powerlifting meet next summer and I would like to know which workouts you recommend for powerlifting. If not an actual planned workout, I was thinking of something like this.
Heavy bench 8x3 120 s rest
Skull crushers 3x8 90 s rest
Rack lockouts 3x5 120 s rest
Lat Pulldowns 3x10
Deadlift 5x5 120 s rest
Drag Curls 3x8 ss w/ hammer curls 3x8 90 s rest
Bent Over Rows 4x6 120 s rest
OH shrugs, partial shrugs, DB or BB shrugs 3x12 90 s rest
Squat 5x5 120 s rest
Quad ext 3x8 90 s rest
Split Squats 3x8 120 s rest
Calf Raises 3x12 90 s rest
Front Squat 2x15
So heres the thing really: I want to get a lot stronger with as little workouts in as little time as possible. Im 6'2" 215 lbs at about 12% bf. On my bench, my lockout is BY FAR the weak point, exersises to increase tricep strength would be appreciated.
Overall my squat is lowest. I bench 295, deadlift 440 and squat around 330 to parallel. Focus point would be squatting since I want that to come up the most. Thanks for your time.