Powerlifting
Powerlifting is the name, lifting the heaviest weight possible is the game. Powerlifting is a sport based around Bench Press, Squat and Deadlift and making sure you can lift the highest possible in each category.
It is a sport predominantly based upon central nervous system activation, getting your body to lift the highest weights possible at the lowest bodyweight (ofcourse depending upon the desired competition weight). The aim of the game is to have the highest strength to weight ratio possible. In competition the person who totals the highest of the 3 weights combined is the winner (I.e bench 200lb - Squat 300lb - Deadlift 400lb = 900lb total).
When starting off in powerlifting it's hard to know where to go. The general consensus is Low reps, low sets, high weight. This is because the Central Nervous System can not support being battered with high reps, fatigue will set in quickly due to it being high weight and ofcourse if the weight was heavy you couldn't do high reps in the first place.
The Routines
The absolute best routine for beginners is Rippetoes 3x5. It's easy to recover from, brings consistent gains of 5-10lb increments on each exercise each session. By alls means I support Mark Rippetoe, buy his book, it will be one of the most worthy investments ever. You can purchase his book Starting Strength here, it is most definitely worth the purchase.
Still, if you're already aware of proper form on exercises, then here's the routine;
Workout A;
3x5 Barbell Squat
3x5 Bench Press
1x5 Deadlift
Workout B;
3x5 Barbell Squat
3x5 Barbell Press
3x5 Powercleans / Barbell Rows (I'd go with rows if you fancy aesthetic development a little more).
Week 1;
Mon Workout A
Tue Rest
Wed Workout B
Thur Rest
Fri Workout A
Sat Rest
Sun Rest
Week 2;
Mon Workout B
Tue Rest
Wed Workout A
Thur Rest
Fri Workout B
Sat Rest
Sun Rest
Additionally on days after the workout you can throw in 3 sets of max chin ups and dips. When you reach 15 reps on either exercise, invest in a weight belt, add on 5kg and get going again.
I swear it looks low volume, but I've done it myself. It was the first real powerlifting routine that I stuck to, at a height of 5ft8 I ended up at 69kg with 110kg (242lb) Bench Press, 150kg Squat and 200kg Deadlift. I discontinued it before anything even started stalling.
