Basic powerlifting routine

[Hoss827]

i keep missing the coach by like 10 minutes, so I havent got to start yet. Hes only there monday, wednesday , and friday and those are the days I work. I dont get to switch work schedules til next week, and I wanna start powerlifting NOW!!!

I've seen alotta routines but most of them seem like i'd be overtraining...

Anybody here have any good links/articles on what routines I should try out since i'm new to this? I'd be powerlifting 2-3x per week. This is only temporary til next week, when ill be following Dicks routine. By the way, the guy whos training me is Dick Connors, hes somewhat popular in the world of bodybuilding/powerlifting, maybe some of you have heard of him?

[arnold1980]

hey holmes i moved this to the training forum

[AlmostThere]

Hey Hoss give this routine a try its the one i follow. All the set numbers in the routine are for work sets i dont count the warm ups. This routine as well as many like can be found at Iron Addicts board it is very strength based he has several power lifters as mods a few of em using sick weights. Exmgq was the guy who came up with this routine.

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

For getting your strength up in all lifts....look up the "power matrix" program. Use it when you bench, squat, curl or deadlift. It will definitely help get your max up.

[BITTA]

nova do you have a link for that? I have seen it advertised for sale a lot but never have gotten a breakdown of the philosophy. thanks