What's up guys, I've recently decided to devote my time in the gym to be geared towards powerlifting. Just finished off my run at "how I would westside" by chad smith. I've also tried out juggernaut's training outline prior to my last routine. Currently I've been reading a lot about Fred Hatfield and his approach to powerlifting routines
I was thinking about giving a run at this program with a 2 day on then 1 day off appoarch. The first day will consist of squats and deadlifts, while the second day will consist of bench press. So in general each full week of the routine will be done in a 9 day period.
As far as assistance work I was thinking about structuring the two workouts like this.
Lower body day:
1.Squat/Deadlift- I will alternate the order of the two lifts each workout.
Quad focused exercise "pick 1": leg press, hack squat, front squats
Posterior chain exercise "pick 1": sumo deadlift, rack pulls, GHR, seated good mornings
Single leg exercise "pick 1": step ups, lunges, single leg squats
Upper body day
Horizontal pull "pick 1": BB row, chest supported row, DB row
Vertical press "pick 1": DB or BB shoulder press
4.Vertical pull "pick 1": Pull Ups or Lat pulldowns
- Arms/Upper back: pick 3 exercises- either one for
each the triceps,biceps,upper back or devote one muscle group for that day.
Final Notes: some form of jump training will be devoted for explosiveness. Core work will be done 1-2 days per week. Sled work will be done twice a week.
My biggest concern is if I am leaving anything out and if this will be too much volume for the set up.
Thanks for the Input!