Time to Switch Gears

I took last week off to let the old body recover and heal up after the Reinhoudt Classic. I am now beginning a new program geared toward powerlifting. I'll still do some strongman training as assistance work but my main goal will be powerlifting.

My program will be as follows: Phase one will be 5 weeks with 4 main training days per week.
Goals are to work on weaknesses, improve general physical preparedness and hypertrophy.

Day 1 - Dynamic effort squats and/or deadlifts
          Legs
          Lower back and abs

Day 2 - Bench work
          Upper back and traps
          Rows

Day 3 - Squats, deadlifts or goodmornings
          Strongman events
          Sides

Day 4 - Dynamic effort benches
          Overhead lifts

Arms

          Arm over arm rope pulls

I will also do a bunch of smaller workouts to work on various things. I may do a highland games contest so I’m going to continue working on that.

Today

Dynamic effort squats (for speed, off a parallel box)
270 + blue bands x 2, 2, 2, 2, 2, 2, 2 Very quick off the box, 60 seconds rest between sets
290 + blue bands x 2 Speed was OK

Leg presses supersetted with calf presses
245x8/245x10
445x8/445x10
645x8/645x10
735x8/735x10
825x8/825x10

Leg extensions ; ) how can millions of body-builders be wrong.
150x10
170x10
190x10

Reverse hyperextensions
50x8
140x8
190x8

Leg raises 3 sets