Powerlifting strength training - slim but strong

Starting this week, he adopted a powerlifting training scheme, discarding everything superfluous. Decided to focus on core exercises. Here is an example of a training spread:

 Monday

   Heavy barbell squat on shoulders

 

Tuesday

    heavy bench press

Thursday

    heavy deadlift

Friday

     light bench press (possible on an incline bench)

     you can just as easily squat

    I add one or two sets to the warm-up squat.

for leg extension on the simulator. After the squat, I do two more sets of leg extensions, but I do it in pump mode for 16 times somewhere to disperse the blood and shake out the clogged muscles (quadriceps).

    Before the bench press, I do two sets of push-ups with claps to warm up. The so-called pylometric exercises, designed to accelerate the nervous system. After the bench, I did three sets on the butterfly machine to stretch the pectoral muscles, because they become clogged after heavy bench presses.

    Well, for a deadlift, it is best to do a back extension through a goat as a warm-up. After the deadlift, I still pull myself up with a wide grip. But, the truth is, there is not enough strength left.

    Working approaches 5, 8 times. A couple of warm-up approaches to them with less weight.

    Looks like :

  20 kg - 16 times

  40 kg - 10 times

  60 kg - :5 times

  80 kg - 8 reps 5 sets

  The rule is this: if you mastered the weight 8 times in 5 sets, on the next hard workout, increase the weight by 5 kg. If you are not sure that you will master it next time, do not live and do not take risks. Put the bar in place.

   Light

training is about 80% of heavy and in smaller volumes.

   Take a hot shower to recover. And on average, eat 100 grams of protein per day.