in need of routine advice

[vegieburger]

Does anyone else get really confused by all the info, often contradictory, online as to the best way to structure a powerlifting routine? I've been doing a 3x8 one for a while where 3 times a week I do backsquats, benchpress, deadlifting, push press, assisted pullups, lunges and some ab stuff but latley have added in flies, pushups and this hamstring/glute thing that you do on a machine like a back hyperextention but you pull your body up further to help with problem areas. Anyway now the whole ruitine takes too long but I am unsure of how to make my ruitine better. I.e splitting it, doing shorter sets at a higher weight (although for some reason I can't manage to lift much more than the weight can do 8 reps of) I really want ot be able to compete oneday and feel like I am in a rut and any advice as to a good way to structure a routine would be good.

[thestoatyone]

Yeah, a lot of info is confusing.

I'd drop the flyes and lunges at least, they're likely to be taking up a lot of time and adding very little to your strength.

If you fancy a change, this is quite good.

[XkillerX]

Try this:

day 1:
bb (incline) bench + chinese rows
db shoulder press + wide lat pulldowns
tric pressdowns + bic curls

day 2:
off, or some sprints

day 3:
deadlift
squat
dry swim

day 4:
off, or some sprints

day 5:
cable rows (body fixed) + db (incline) bench
"regular" pullups + bb shoulder press
curls + tric pressdowns

day 6:
off, or some sprints

day 7: (guess what?)
deadlift
squat
dry swim


notes:

rows aim for 12 reps each set, but arrange weight to surely crap out before reaching it.
deadlift each session vary between max out and some working sets.
squats - one widowmaker set is more than enough (warm up nice and good and then load weight for what would usually mean 5 reps then do 30 instead).
bench, pressing - vary between 3x8, 8x3, 5x5, 6x6 etc, always different.
do dry swims and tric lat pressdowns with your body straight up - you should feel your abdomen working hard to stabilise you.
do biceps curls with dumbells - make sure both hands get equally strong.

SERIOUS STATIC STRETCHING 10 mins after every session.

the same every morning upon getting up.

x + y means warm up on both excersises, do a set of x, rest a bit, set of y, repeat

Sleep at least 8 hours.

ZMA half an hour before bed.

Low reps, heavy weights build strong bones and joints. Make sure to go real heavy (1 rep, 2 reps, 3 reps) at least once a month with every excersise.

[knackers]

If you fancy a change, this is quite good.

Hey stoatyone, had a look at this one, is he talking in sets x reps or reps x sets? I would assume most people would write sets x reps as this is the way I do it and have mostly seen it but just to make sure.....
Thinking of havin a crack it myself

[vegieburger]

Still doing my old routine but w/out lunges and flies but this should be the last week of it.

I'm thinking I will try the routine xkillerx put up but I have no idea what dry swims are, I tried googling it but to no avail.

Thanks for the help