Originally Posted by Jesse Burroughs
I am a college powerlifter and I am just getting off of a rather long layoff. I spent about three weeks doing a starting strength type routine to regain some strength. Everything has gone up pretty well except for my bench which is rather pitifull right now. Anyways I am sick of that and I am switching to a four day split routine hopefully to get my bench to go up. This is what I have come up with so far. I referenced practical programming but I dont want to do anything retarded so if I could get some input that would be awesome. Thank you very much!
Bench Press 5 x 5
Shoulder Press 5 x 3
Rows 5 x 3
Barbell shrugs 6 x 3
Squat 5 x 5
Romanian Deadlifts 6 x 3
Wednesday - rest
Bench 3 x 3
Push Press 3 x 3
Weighted Pullups 8 x 3
Front Squat 5 x 2
Deadlift 3 x 1
How advanced are you?
Do you have plans on progression when something goes stale?
A thought regarding Friday. In general, I like the front squat paired with deadlifts. It's a nice combination. A lighter squat, go heavy on the DL. They're complementary.
BUT, I would choose an exercise to target a weak point of your squat that is more similar to the competition movement. I'm also of the opinion that most powerlifters don't emphasize the deadlift enough.
On Friday, I would do something like:
You could probably toss in another supplementary leg movement (nothing too hard, lunges or something higher rep) or grip work, or whatever else you need work on.