Powerlifting as a sport and a lean body

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BakToBasics

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Hi. I like to workout for sports (martial arts). However, with uni and work i'm finding it hard to stick to set martial arts class times. So, i'm thinking of strating powerlifting as my sport because the gym is open from 6am to 10pm and I can go anytime in between.

I can train 5 days a week. However, can powerlifters or weight lifters still have a lean body? I notice the lower weight divisions in the olympics have lean strong bodies.

Also, can cardio be done on a powerlifting schedule?

I was thinking of the following set up - if anyone can, please have a look.

Monday - Cardio

Tuesday - Bench day

Wednesday - rest

Thursday - Deadlift day

Friday - rest

Saturday - Squat day

Sunday - Cardio

If I want to stay lean, would I be better off with a bodybuilding/ hypertrophy style program?

Thanks alot for any advice!
 
powerlifting is where you lift high weights and low reps to gain massive amounts of strenght, if you just want to stay lean then have a good diet, do cardio and weight train and you can have a super lean body.
 
You can stay lean and well muscled as a powerlifter, just look at any of the non super heavyweight classes especially the lighter weights. Can you post up your proposed routine? Cardio can be done on a powerlifting routine but as you get more advanced you're better changing it to something that'll aid recovery like sled pulling or high rep low intensity lifting.
 
Thanks man of steel!

Have looked at some books at my university library and powerlifting looks awesome -- sorry I misundertood it but I did'nt have a chance to research it before today.

If possible, can you please look over my routine. How does this look?

With the "assistance exercises", should they be in the hypertrophy set/rep range?

Thanks again! :)

Day 1 - Bench day
- Bench press: 5x5
- Incline dumbbell press: 2x8
- Weighted dips: 4x6
- close grip bench: 3x8
- Tri push down: 2x10

Day 2 - Squat day
- Power cleans: 5x5 (for a warm up)
- Squats: 5x5
- Front squats: 3x8
- Hamstring curls: 3x8
- Calf raises - 4x8

Day 3 - deadlift day
- Deadlifts: 5x5
- Barbell rows: 3x8
- Lat pull down: 3x8
- Chin ups: 2x6
- Stiff legged deadlifts: 3x15
- Barbell curls: 5x6
 
Here's what I'd do, a 5x5 Squat, Bench, Deadlift (legs/push/pull) routine. It's a good BB and powerlifting routine and will give lots of strength mass before you move onto something more advanced:

Day 1 - Squat
Squat 5x5
Goodmorning 5x5
Ab pulldown 5x5

Day 2 - Bench
Bench press 5x5
Military press 5x5
Close grip bench press 5x5

Day 3 - Deadlift
Deadlift 9x1
Barbell row 5x5
Chin up 5x5

Cardio can be done on a powerlifting routine but it's better switched for GPP to aid recovery as you become more advanced.
 
Thanks for the routine!

Its completely different from what I though it should be -- you saved me lots of time.

Theres not much exercises in that routine -- is that a "less is more" thing?

What is GPP cardio (is boxing okay?)...

With PL, should I do explosive lifting? Should I lift to failure?

Thanks again
 
You're welcome. You do less lifting in it, but you lift heavier to give you more strength. GPP (General Physical Preparation) is used to condition the basic factors of fitness for you sport like endurance, speed, flexibility etc. Boxing would be good as long as you don't take it to extremes where it would have a negative effect on your training. Lift as explosively as possible while maintaining good form and avoid training to failure.

The most important thing for you to learn as a beginner is mastering the form of the three main lifts. Try and find other powerlifters in your area or someone who is competent enough to teach you.
 
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