Chris Confessore Powerlifting Routine

[irish2003]

i'm wanting to do this powerlifting routine for my fall/winter bulker but need some help modifying it more for bodybuilding.....i still want to cycle the reps on the power movements, but would like some ideas/changes from those who do both bodybuilding and powerlifting (i'm not doing a powerlifting event, but still want to max out at the end just to give me a goal to work towards).....also i have a really bad right internal shoulder

i'll be running with this also

250mg sust eod
50mg or tne or suspension ED (i have both)
100mg anadrol ED
100mg winny ED (towards the end when i stop the drol)
mk2866 (not sure when or how to run this yet)


3 Day, 10 Week Cycle For Powerlifting Competition

Week/Reps 1/4
2/4

3/4

4/4

5/3

6/3

7/2

8/2

9/3

10/1 (competition)


Monday: (Legs and Biceps)

1. Squats - warmup to 2 sets of cycled reps (see above chart)

2. Leg Presses - warmup to 2 sets of 6-8 reps

3. Leg Curls - warmup to 3 sets of 8 reps

4. Bar Curls - warmup to 3 sets of 8 reps

5. Hammer Curls - warmup to 3 sets of 8


Wendsday: (Chest and Triceps)

1. Bench Presses - warmup to 2 sets of cycled reps (see above chart)

2. Dumbbell Bench Presses - warmup to 3 sets of 6-8 reps

3. Pec Deck - 1 set of high reps (10-20) for blood flow to pecs

4. Tricep Extensions - 3 sets of 6 -8 reps

5. Triceps Pushdowns - 3 sets of 6-8 reps

6. Close Grip Bench to Chin - 2 sets of 6-8 reps


Friday: (Back and Shoulders)


1. Deadlifts - warmup to 2 sets of cycled reps (see above chart)

2. Shrugs - 3 sets of 6-8 reps

3. Seated Rows - 2 sets of 6-8 reps

4. Dumbbell Shoulder Presses - warmup to 3 sets of 8 reps
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[Presser]

I honestly dont see anything needing changes to help turn it into a partial bbers routine as well, I mean some bodybuilders train like that with those low reps anyhow, not sure if ur looking to tweek the set reps, or tweek the exercises themselves?

 

[irish2003]

I honestly dont see anything needing changes to help turn it into a partial bbers routine as well, I mean some bodybuilders train like that with those low reps anyhow, not sure if ur looking to tweek the set reps, or tweek the exercises themselves?

i noticed there's not much direct lat work or shoulder work.....confessore was a bench presser so i know it's more geared towards that......i'm thinking i might use inclines instead....i've never been able to incline above 275 for a couple so that would be nice to jump up 30lbs or so......so i guess just tweaking the exercises is what im looking for......at the end of this i'll be starting my precontest phase for the npc wisconsin in may and i usually grow (lean pounds) the first 6-8 weeks of my diet