irish_2003
Trusted Member
Chris Confessore Powerlifting Routine
i'm wanting to do this powerlifting routine for my fall/winter bulker but need some help modifying it more for bodybuilding.....i still want to cycle the reps on the power movements, but would like some ideas/changes from those who do both bodybuilding and powerlifting (i'm not doing a powerlifting event, but still want to max out at the end just to give me a goal to work towards).....also i have a really bad right internal shoulder
i'll be running with this also
250mg sust eod
50mg or tne or suspension ED (i have both)
100mg anadrol ED
100mg winny ED (towards the end when i stop the drol)
mk2866 (not sure when or how to run this yet)
3 Day, 10 Week Cycle For Powerlifting Competition
Week/Reps 1/4
2/4
3/4
4/4
5/3
6/3
7/2
8/2
9/3
10/1 (competition)
Monday: (Legs and Biceps)
1. Squats - warmup to 2 sets of cycled reps (see above chart)
2. Leg Presses - warmup to 2 sets of 6-8 reps
3. Leg Curls - warmup to 3 sets of 8 reps
4. Bar Curls - warmup to 3 sets of 8 reps
5. Hammer Curls - warmup to 3 sets of 8
Wendsday: (Chest and Triceps)
1. Bench Presses - warmup to 2 sets of cycled reps (see above chart)
2. Dumbbell Bench Presses - warmup to 3 sets of 6-8 reps
3. Pec Deck - 1 set of high reps (10-20) for blood flow to pecs
4. Tricep Extensions - 3 sets of 6 -8 reps
5. Triceps Pushdowns - 3 sets of 6-8 reps
6. Close Grip Bench to Chin - 2 sets of 6-8 reps
Friday: (Back and Shoulders)
1. Deadlifts - warmup to 2 sets of cycled reps (see above chart)
2. Shrugs - 3 sets of 6-8 reps
3. Seated Rows - 2 sets of 6-8 reps
4. Dumbbell Shoulder Presses - warmup to 3 sets of 8 reps
i'm wanting to do this powerlifting routine for my fall/winter bulker but need some help modifying it more for bodybuilding.....i still want to cycle the reps on the power movements, but would like some ideas/changes from those who do both bodybuilding and powerlifting (i'm not doing a powerlifting event, but still want to max out at the end just to give me a goal to work towards).....also i have a really bad right internal shoulder
i'll be running with this also
250mg sust eod
50mg or tne or suspension ED (i have both)
100mg anadrol ED
100mg winny ED (towards the end when i stop the drol)
mk2866 (not sure when or how to run this yet)
3 Day, 10 Week Cycle For Powerlifting Competition
Week/Reps 1/4
2/4
3/4
4/4
5/3
6/3
7/2
8/2
9/3
10/1 (competition)
Monday: (Legs and Biceps)
1. Squats - warmup to 2 sets of cycled reps (see above chart)
2. Leg Presses - warmup to 2 sets of 6-8 reps
3. Leg Curls - warmup to 3 sets of 8 reps
4. Bar Curls - warmup to 3 sets of 8 reps
5. Hammer Curls - warmup to 3 sets of 8
Wendsday: (Chest and Triceps)
1. Bench Presses - warmup to 2 sets of cycled reps (see above chart)
2. Dumbbell Bench Presses - warmup to 3 sets of 6-8 reps
3. Pec Deck - 1 set of high reps (10-20) for blood flow to pecs
4. Tricep Extensions - 3 sets of 6 -8 reps
5. Triceps Pushdowns - 3 sets of 6-8 reps
6. Close Grip Bench to Chin - 2 sets of 6-8 reps
Friday: (Back and Shoulders)
1. Deadlifts - warmup to 2 sets of cycled reps (see above chart)
2. Shrugs - 3 sets of 6-8 reps
3. Seated Rows - 2 sets of 6-8 reps
4. Dumbbell Shoulder Presses - warmup to 3 sets of 8 reps