Weight Lifting Workout

<b>Can anyone suggest a good weight lifting workout?

I’ve been lifting weights for a while and need to change up my workout. I’m looking for something that would prepare me to be a powerlifter. If you need my ORM (one rep maxes) just ask. Thanks in advance, and only respond if you know what you’re talking about please.

Well, if you are going to be a full meet powerlifter, meaning you will compete in the 3 main lifts: bench, squat, and deadlift, you will definitely need a change of pace from whatever you have been doing. Alot of lifters out there use bench shirts, squat suits, deadlift slippers and all sorts of equipment, which most people dont have. If you want an easy and reliable way of building strength, i recommend doing lots of heavy doubles and triples on your lifts. I would train about 4 days per week, you can either train each lift once or twice per week. I will now outline some routines to help get you lifts up:
Monday and Thursday: 5 sets of standard bench presses, starting at 10 reps and descending to 8, 6, 4, and 2 reps while increasing the weight with each set. Then proceed to do 4 or 5 sets of low incline close grip bench presses, starting at 25 reps and decreasing each set by 5 reps while adding weight, working up to as heavy as possible. Then do squats in the same manner as the bench press, 5 sets, working heavier and heavier.
Tuesday and Friday(wednesday off):Start by doing several sets of Military presses, again working up as heavy as possible. Work hard on these and really try to force the poundage up. Then do several sets of close grip upright rows, pulling the bar straight up to the neck. Start light and work your way up to a good heavy weight. Then do several heavy sets of barbell or dumbell rows, followed by some heavy bicep curls to keep everything conditioned. Remember to eat alot and focus on forcing that poundage way up on all the exercises. It is normal to be sore, possibly a little overtrained when firs starting this routine, especially if you are used to working each body part only once. Dont worry about that, your strength gains will come as you get used to the workout. Remember, keep your training simple and down to business for the quickest gains. I hope this helps!

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