Saturday:It's just a warm up training for the Sunday training

Squats:2 sets empty bar,1 set 1 plate,1 set 2 plates ,1 rep 3 plates or sometimes if the knees are sore:95x1,135x1,185x1,225x1,275x1,315x1

Deadlift:225x1,315x1,405x1           abs:2 sets

squats are done close stance and deadlift conventional so I don't strain the hips for sunday.

Sunday:the real powerlifting workout(at the gym,the rest of the week at home)

Squats (widestance,put briefs before my fist warm up set,so my feet stance keep the same for all the workout).

55x5,145x5,235x5,325x3,put the squat suit,415x2,465x1,505x1,put knee wraps,

595x1,685x1 and a maximum weight attempt(last week 755x1)

Somo deadlift:315x1 and one close to maximum attempt between 515 and 545 normally

Bench:I have a torn pec,I started to bench again one month ago after a year off frombenching,but I use a reverse grip and a close stance so the triceps are doing most of the work.

The rest of the week is more a bodybuilding program:

Monday:Barbell rows 4 sets of 6 reps ,behind the neck press:4x6,tricep pushdowns:4x6,barbell curls 4x6    90 seconds rest between sets

Wednesday:squats(close stance,raw)for 8-6-5-4 reps 2 min rest,stiffed leg deadlift for 10-8-6-5 reps 1 min rest bet.sets,calves for 10-8-6-5 reps,one min rest

superset lat pulldown with bench,3 sets one min rest between supersets,superset behind the neck press and abs,4 sets,1 min rest,superset tricep pushdowns with barbell curls,3 sets,1 min rest between sets       all sets between 12 and 15 reps

Thursday:barbell rows for 8-6-5-4-3 reps bench for 8-6-5-4-3 reps behind the neck press for 8-6-5-4-3 reps   all 90 seconds rest between sets

superset leg press,leg curls and calves 3 or 4 supersets depend if i'm not puking or dead,one min rest between supersets 12 to 15 reps.

I started this routine this week,for the last month I was training 6 days a week,it was a similar program,but my new one is a bit less time consuming but it's still lot of work.I found that the short rest beween sets is very important to gain muscle mass.On powerlifting day,I take all the rest I want between sets,but the rest of the week I always have my chronometer in my hand between sets.With the same quantity of foods,for 3 weeks in a row I was gaining 4 or 5 pounds of bodyweight,i used short rest between sets,then for one week,I took rest of 3 minutes between sets:my strenght was peaking but Idid not gained a pound,then this week I started short rest and supersets again and I already gained 3 pounds this week..so the fact that your body produce more growth hormone with short rest between set is not a grandmother story.I train at home soIt's convenient for me,I understand that It's difficult to follow if you train in group,you have to share the equipment so It's hard to superset in a gym...ONE MORE THING:if you dont like to work hard or eat a lot of food,stay away from this routine or you will tell me that it send you in overtraining in less than 2 weeks.