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i just started powerlifting?
i would like to know if it is ok to do bench, squats, and deads in one workout 3 times a week, or should i spread them out over the week
4 Answers
- Mark ;DLv 61 decade agoFavorite Answer
3 times a week is good,
do them alternate days,
Maybe Monday, Wednesday, Friday, so then you don't do them all at once!
- IndioLv 41 decade ago
NOT in the same day. u need to work out at least 5-6 times a week. and u also need to be doing a hell of alot more workouts than that. heres what i do:
Mon-Wed-Fri: bench 5x5 your first set is 80% of your max, 2nd is 85, 3rd is 90%, then 4th is 85, 5th is 80. french curls 3x8, and super set skull crushers and closegrip bench with 3 sets of 8skull crushers and ten close grip bench. also do sum wide grip bench and pushups to tire out your muscles.
Tues-Thu-Sat or Sun: for legs i do two work outs a day: (i just do this weight for no particular reason, itll be different for you). snatch 95lbs, 115lbs. 135lbs. 155lbs. 165lbs. and 175lbs. only do between 3-6 reps per set. Clean: 135lbs, 185 lbs, 205lbs, 225lbs, and 250lbs *for the lighter weight do between 6-8 reps and as u increase do maybe only 2-4.
Then the 2nd work out of the day is front squat: 135: 8reps, 185: 8 reps, 225: 8 reps, 275: 6 reps, 300: 3-4 reps, and 315: 1-2 reps. then deadlift: 135: warmup, 225: 8 reps, 275: 6 reps, 300: 4 reps, 315: 2-4 reps. and then i do back squat for a cool down. *i really dont like doing back squat because its kind of use less in my eyes because front squat is the same position youre in in the clean and jerk.
like i said, dont do that specific weight, just do what youre body is capable of handling. thats just what i do.
*take good size rest between sets, about 2-4 minutes at least 4 heavier sets.
The reason u need to spread them out over the week is because if you do all that in one day youre gonna tire out youre muscles and not get nearly as good of a work out. but you are right about the not doing the same muscles every day.
*EAT RIGHT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! i cant stress that enough. :-)
Source(s): Im a weightlifter for Sarasota High School in Sarasota FL. We won states last year. Last year i was in the 154 weight class and went to the state qualifier. i was a sophomore that year. my bench was 230, and my clean and jerk was 235. This year im a junior going into the 169 weight class and im hoping to bench 315 and clean and jerk 300. E-mail if you want. - Anonymous1 decade ago
Throw in some wide grip chin ups and power cleans 3 times a week is good, with lots of intensity
