Powerlifting

dessie21

Hey. I'm fairly new to the boards here. I took up training for powerlifting about a year ago. I'm looking to do the national drug free championships (first comp) the end of January. I'm looking to compete in the under 75kg weight class unequipped.

I was basically looking for some suggestions for indicator lifts for the bench i.e. lifts that when they go up your bench tends to go up. I am doing reasonably well on the squat and deadlift for my weight but my bench has been stuck for a while. My main exercises are dumbell/barbell bench, shoulder press, dips and various extensions.

Any help is appreciated!:D

Hanley

I'll be there on Sunday as a 100kg Junior (equipped).

At this stage it's probably too late in the day to be worrying about "indicator" lifts, there's only like 4 weeks left or something now, so you'll struggle to get that much stronger. You do run the risk of over training and coming in flat tho if you try to push too hard now.

That being said... I've started a spreadsheet on my computer to keep track of all my "main" lifts and see what bearing they have on my competition lifts. It's a pretty long list at the moment and it could well take 12months to bring it down to the 2 or 3 different exercises that have the most bearing on my comp lifts.

Some more info, age, goals, current lifts etc would be helpful!

tribulus

^^ Could you send me the template please if there is one, that's a good idea!

Hanley

tribulus wrote: »

^^ Could you send me the template please if there is one, that's a good idea!

There's no real template, I'll explain it to ya in the gym.

dessie21

I possibly have talked to you if your the same person Hanley!

Age 21
Weight 75kg
Best Lifts all raw:
Bench 120kg (at 80kg around 105/110 at 74kg)
Squat: testing my max next week but I knocked out 150 for 5 this week so
maybe 160/170???
Deadlift: 250kg (tested on Monday)

Goal for the comp is a 500+ total.

Leon11

that's a savage deadlift at your weight if you don't mind me saying

Hanley

dessie21 wrote: »

I possibly have talked to you if your the same person Hanley!

Age 21
Weight 75kg
Best Lifts all raw:
Bench 120kg (at 80kg around 105/110 at 74kg)
Squat: testing my max next week but I knocked out 150 for 5 this week so
maybe 160/170???
Deadlift: 250kg (tested on Monday)

Goal for the comp is a 500+ total.

Dessie21=?

There's not much that can really be done at this stage for assistance work and indicator lifts. At least not unless it's part of an overall plan that you've been doing for the last few months.

Just get the comp done, reevaluate where you're at, see what people who have similiar numbers to you are doing on their assitance lifts and if you're ahead of them in one area, but way behind in another then there's your weakness and what to work on.

dessie21

I should have mentioned that I was looking for indicator lifts for after the comp. I am now working into a deload phase for the comp. (I'm good for the squat and deadlift as regards what works for me.) Just looking for some suggestions for what people found to have worked for them in relation to the bench.

Hanley

dessie21 wrote: »

I should have mentioned that I was looking for indicator lifts for after the comp. I am now working into a deload phase for the comp. (I'm good for the squat and deadlift as regards what works for me.) Just looking for some suggestions for what people found to have worked for them in relation to the bench.

You're deloading already?? I don't think any powerlifter that I know deloads as early as 4 weeks out.