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Los Hispanos visitan la - powerlifting routine

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This is my personal Powerlifting program that I use. I use the Conjugate method of training modified a little bit to what I feel will give me maximum gains. I change things from my training every once and a while depending on how I feel and what I feel needs to be changed. Program: Monday - Squat Dead Squat Dead Squat- 135 lbs 2 sets 10 reps Speed Dead- work to max, 80-90% 5x1 Squat- 50% 8x2 75% 3x5 Clean- 50% 10x2 Front Squat- Use weight i cleaned with 5x5 Bicep work Tuesday - Upper Max Lat pulldown- warm up anyweight Bench- work to max 80-90% 5x1 Bent over rows- work to max OHP- work to max Shrug- work to max Power upright row- work to max 7x1 Hang clean- work to max Power Curl- work to 10 rep max Dips- till failure Wednesday- Oly Tec/max Clean- work to max, 75% 3x5 Clean- technique Jump alot Thursday- Squat Dead Squat Dead Squat Squat- 135 warm up 2x10 Dead- 50% 8x2 Squat- work to max 80-90% 1x5 Dead- 75% 3x5 Rack Pull- work to max 90 2-3x5 Stiff Dead- 50%(of conv dead) 3x10 Bicep work Friday- Speed Press Bench- 50% 2x8, 75% 3x5 DB Bench- 3x5 Incline Hammer Strength- 3xFailure OHP- 50% 2x8, 75% 3x5 Tricep work Saturday- Back Lat pulldown- work to 10 rep max DB row- work to 10 rep max Shrug- 405lbs(increase if i do more than 10 reps) failurex5 Farmers walk Barbell hold Face pulls Sunday Rest/EAT powerlifting routine

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