Getting strong and possibly competing in Powerlifting.

Casshern88

So I’m aprox 82kg been training for 2+ years only seriously for a number of months though, recently decide to focus on strength training with goal of competing in a power lifting comp sometime mid 09

Currently following a 5x5 routine, squatting 3 times a week. Increasing the weight with each workout, after a few months when number go up, I may switch to a 3 x 3 style program. Then eventually when I can squat 130kg for at least 3 reps (don’t know why I chose this figure), change to squatting once a week.

I’m well aware the numbers have to go up quite a bit if i’m contemplating powerlifting, would appreciate any advice from people here.

What kind of numbers for my weight, should I be aiming for if I’m serious about competing?

Today I did

Squats (narrow stance, low bar) 5 x 5 - 65kg, still pretty easy
O.head press 22kg – starting light as have little experience with this exercise
Dead Lift 85kg 1 x 5 –felt easy
Chin ups (palms facing away) B.W. 10, 7, 5


finished with some core



plank 2 x 70 seconds

kneeling on Swiss ball rotating side to side with med ball in hands 2 x F

hypers 2 x 15

crunches 2 x 25

brianthebard

Height? Do you know your 1rm's?

Casshern88

6'1

not 100% of 1rm's but aprox

bench 90
squat 85
dead 100

my bench is a little out of proportion with the rest as there was i time when i focused far to much on benching / arms,while neglecting legs, but im rectifying that now...

supplements whey
may start creatine in coming weeks.

eating every 2 hours, healthy whole foods with lots of protein and good fats

brianthebard

Personally wouldn't start creatine yet, you could well afford to add a bit of weight if you wanted. if 85x5 felt easy on the deads you should probably be able for a bit more than that. Are you training hamstrings as well? Why are you squatting narrow stance? Especially at 6'1" a wide stance would take several inches off the rom and probably make it easier. I think you are following the starting strength plan? Not sure how suited that is to powerlifting, but I guess its a good start. (not a powerlifter so don't take any of this as guaranteed).

Arsenal1986

never competed myself but training with a guy who competed an id say very roughly at ur wait ud want a 160/170 squat 200 ish deadlift and 120 bench to be average not winning like......id say go for the creatine itll help with training its not like u need to be particularly advanced to use creatine if only that it wont make a huge differenc....if i was going down the powerliftr route than id say do Defrancos Westside for skinny bastards....more of a traditional powerlifting style training but with a hypertrophy emphasis....also ur 1rm deadlift is more than 100 if ur gettin 85 x 5 prob more like 110 or 115

Casshern88

brianthebard wrote: »

Are you training hamstrings as well? Why are you squatting narrow stance?

No particular reason why i was doing narrow stance , next session is Monday so ill try a bit wider stance then and see how that feels.

Not doing any specific hamstring work, figure there getting hit enough with deads and hip drive from squats.

once i get a bit stronger i think i will do WSFSB program.

Casshern88

Today

squat 70kg 5x5

bench 60kg 5x5

face pulls 35 3x10

dips bw + 10kg 3xf 10,7,4

Planned on squatting 67.5 today but couldn't find a second 1.5 plate so just did 70, felt good, last 2 reps on 5th set were a challenge, but was able to push through it.

I'm pretty confident ill be able to keep increasing my squat every workout till i hit at least 85kg 5x5. Feels really good for my squat to be going up every time, each workout is a new personal best.

Bench could have gone heaier but wanted to focus on technique, shoulder blades pinned together, arch....

Not sure if face pulls were lbs or kg just said number on the plates.

dips felt good.next workout wednesday.

Hanley

I'm guessing by your screen name you're about 20??? You're at a good age to get into powerlifting. There's a pretty good scene for the younger lifters here.

Good luck with it, and let me know if I can be any help.

Casshern88

Thanks Hanley ya I'm 20,

Question: Cardio ? how much is too much?? if I want to focus on strength gains?, at the min only cardio I'm doing is walking/ cycling to get from A to B.

But would like to keep up my fitness levels and keep the body fat under control while focusing on strength, would 2 cardio sessions a week (swimming,HIIT or muay thai) on non lifting days be too much to recover from while squatting 3 times a week. Or i could just do one cardio session on a sat if i was doing weights mon,wed and fri??

anyway today's session.


Squats 72kg 5x5
Overhead press 25kg 5x5
Deadlift 90kg 1x5
Chin up bw + 4kg 3xF 8,6,4

Finished with core

plank 2xF 75s, 50 sec

hypers 2x15

kneeling on Swiss ball rotating side to side with med ball in hands 1 x F

kneeling on Swiss ball doing alternating D/B curls 10kg each hand 2 x F


Squats felt good.
O.Press pretty easy still.
Deads felt good 90kg PB , hopefully hit 100kg by next fri .

Casshern88

Gym was quiet this morning, nice session.

Squats 5x5 75kg -getting harder.... still doable though.

Bench 5x5 62.5kg - Bench still feels strong.

Face pulls 40lbs (I'm going to presume its pounds) 3x10

Dips B.W + 10kg 3xF 10, 7.5, 6 Improvement since monday happy out with that.

kneeling ab crunch from high pulley - 35 2x10


may go for swim tomorrow depending on how bad the doms are.

BrokenArrows

Casshern88 wrote: »

Face pulls 40lbs (I'm going to presume its pounds) 3x10

You may want to confirm that!

40lbs = 18.18kg
40kg = 88lbs

Kind of a difference when you look at it like that.

Casshern88

Squat 5x5 77.5kg - defo getting stronger here, considering 6 weeks ago i would have struggled to do one set at this weight
O.Press 5x5 27.5kg - felt fine.
Deadlift 1x6 95kg - this was the first day it actually felt heavy, i used a overhand grip , i figured no point using a mixed grip if the weight is still light enough to hold overhand, get my forearms worked a bit.
Chin up b.w. + 4kg 3xF - 10,6,5

Some core at the end too, usual stuff.

ya when you say it like that i doubt im face pulling 40 kg so id say its lbs.

Casshern88

today.

Squat 80kg 5x5 - Success
Bench 65kg 5x5 - grand
face pulls 3x10 18.5kg - felt ok.
dips bw + 10kg 3xF - 10,8,4 + 2 @ just bw

finished with a bit a core.

good session today, reached the first of my short term goals today , that being a 80kg 5x5 squat , while it isn't much its creeping ever closer to the 100kg squat milestone.

brianthebard

Nice squatting. You should be well able for 100kg, if not now then in a week or two.

Casshern88

cheers .

quick question to anyone.

My shoulders seem to be fatigued a lot on this program, all these dips, presses and benching are taking there toll.

I'm half thinking mabey its too much for them, as they get hit in some way on every training day? should i limit overhead pressing to once a week mabey?? or is it just a case of man up and take it.

kevpants

Could be. Where did you get the program, was it inspired by any particular one?

If powerlifting is your goal it wouldn't be a big deal if you took the emphasis off the direct shoulder work and concentrated on bench, back and tri's IMO. I've similar aspirations to yourself and the program I'm doing is very easy on my shoulders if not on other parts. I've a log up on it.

From observing more experienced powerlifters training I have to say I notice a distinct lack of shoulder training. In fact I think Hanley here has only really been hitting them recently? Maybe he'll be able to advise you more.

Casshern88

ya ive been following ur log kev.

Pretty much a slight modification of stronglifts.com program. It’s similar to starting strength except its 5x5. Plan on switching to S.S. shortly though.

I think I may need to up calories though, as in fair ness this is the first weeks its really effected me, and this week due to a series of circumstance my nutrition has not been up to scratch.

Hanley

kevpants wrote: »

Could be. Where did you get the program, was it inspired by any particular one?

If powerlifting is your goal it wouldn't be a big deal if you took the emphasis off the direct shoulder work and concentrated on bench, back and tri's IMO. I've similar aspirations to yourself and the program I'm doing is very easy on my shoulders if not on other parts. I've a log up on it.

From observing more experienced powerlifters training I have to say I notice a distinct lack of shoulder training. In fact I think Hanley here has only really been hitting them recently? Maybe he'll be able to advise you more.

I'd slightly differ from Kev and say shoulder work is important, but only if it doesn't effect the rest of your lifts.

Heavy benching and squatting will both kill your shoulders, so if you can't recover from them, you're probably better off not doing too much direct shoulder work.

My shoulder's suck. They've always been pretty big, but they're weak as sh!t. I only expect to get about 10 reps with 32.5kg 'bells today on seated presses. I'm hoping that since everything else is strong (chest, tri's, lats) once I bring my shoulders up my bench will follow.

kevpants

Shoulder flexibility's a big deal though so don't get me wrong. I've figured out my repetitive elbow injury has been down to poor shoulder flexibility in the squat. I'm not able to squeeze them back enough and my elbows get hammered as a result. I thought it was my bench that was causing it.

Where do the shoulders come in on the bench Hanley? Is it stability or do they play a part in the actual drive? I've never felt a direct carry over from shoulder training I only train them so as not to have them as a weakpoint. Never knew what part they played.

Casshern88

Missed Fridays session as i had to go to a wedding which led in turn to crap eating and a few drinks, oh well, today is a new week.

squat 82.5kg 5x5 - challenging
Bench 67.5kg 5x5 - grand
face pulls 18.7kg 2x12 , 21.5kg 1x12
Dips b.w. + 10kg 10,6,6. - hummm ive had better

followed by core

Casshern88

Squat 85kg 5x5 - boo ya

deadlift - 100kg 1x5 -

chin up b.w. + 5kg 3xF - 9,8,4

barbell curls 25 kg 2x10

left out presses today to give shoulders a break , i think dips may be the cause of my problems, going too deep/ jumping up into position with weight at start?....

Squats were good, very happy with progress. i have found that when i have a spotter behind me i tend to be more solid in my technique , strength, ect, mabey its a ego thing you know some ones watching so you want be the beast you can.

just threw in the curls as i felt like doing a bit of gun work.

Casshern88

squat 87kg 5x5

Bench 70kg 5x5

Machine Row's 20kg 2x12 , 25kg 1x12 http://www.myfit.ca/exercisedatabase/images/tbarrows.gif

Dips b.w. 10kg 3xF 12,6,5

standing pulley abs crunch 35lbs 4x12

Hard session squats were mentally and physically draining.
I asked some lad in gym to spot me on last set as I didn’t know if id make itbut the guy assisted me every time i slowed down the slightest :mad:
I think i could have got all the reps my self but i think im going to have to squat that weight again on Monday to be sure ...

Could really feel my lats working on rows, just decided to do them instead of face pulls today

happy with bench.

Casshern88

Squats 87.5kg 5x5

deadlift 105kg 1x5

chin up 3xF B.W. = 5kg 10,5,2 + 1 unweighted

barbell curls 25kg 1x10 27kg 1x7 25kg 1x3

Squats felt great , i felt like i could have done a 6th set if i wanted, 90kg 5x5 is looking very do able on Wednesday One of the guys that run the gym commented that my squats were good , nice ROM , happy with that.

Also while deadlifting on the first rep the bar ripped open a scab i had on my shin , blood proceed to go everywhere i continued on deadlifting, manly stuff. (don't worry i cleaned the bar after)


Very pleased with my progress so far, excited about the prospect of a 90kg 5x5 squat in a few days, also the possibility of a 100kg 5x5 in the next few weeks. ive put on more muscle in the last 8 weeks than i have in the last 8 months, my lats, quads, shoulders, chest seem all to have packed on a bit of size.

Also deadlifts were good today , still feel managable only "hard" thing about them today was keeping grip of the bar.

brianthebard

Are you using chalk? It will make a big difference for your grip imo. Also might want to get long socks or wear trackkie bottoms for a while until that scab heals, don't want to make that a weekly event!

Nice squatting, always a good feeling when you know you can handle more at the end of you sets.

Casshern88

Squat 90kg 5x5

Bench 72kg 5x5

Row Machine 50 2x12 55 1x12

dips B.W. 10kg 12,12,5

followed by core

Huge success on squats, didn't feel hard till last set, although i am having issues with bar placement, the bar sometimes aggravates my shoulders while squatting, i wonder is it because my grip is too narrow, bar too low or something like that....

Bench felt good i think i might have even done a 6th set by accident as i forgot my log book and lost count of sets.

improvement on dips

all in all things going well.

kevpants

Casshern88 wrote: »

Huge success on squats, didn't feel hard till last set, although i am having issues with bar placement, the bar sometimes aggravates my shoulders while squatting, i wonder is it because my grip is too narrow, bar too low or something like that....

I doubt the bar is too low, especially since you seem to say you've got a narrow grip. I take a grip with my pinkies on the rings and try and wedge the bar as far down my back as possible. Thumbless grip too. It takes a long time to get flexible enough to get the bar low enough so I doubt you're accidentally going too low.

Is the bar aggravating your shoulder muscles (overstretching or something) or is it pressing into you and hurting you that way?

Casshern88

kevpants wrote: »

I take a grip with my pinkies on the rings and try and wedge the bar as far down my back as possible. Thumbless grip too.

I was thinking maybe it could be a flexibility issue with shoulders.

That is how i try to hold it, although sometimes i would feel as if its pressing into my shoulders, i might take some pics now to put up, even just with broom stick so you can see my aprox placement

Casshern88

as promised, excuse crap quality and camera angel, just took this quickly my self, ill get the gf to take a proper one later if i get a chance.

Casshern88

Squat 92kg 5x5

Chin up b.w. 5kg 10,5,3

shrugs 20kg 3x12

barbell curls 25kg 1x12 27kg 1 x10

hypers b.w. + 3kg 2x15

Used the belt for first time today ever, stuck it on for last set while squatting, felt good.

Hanley

Casshern88 wrote: »

as promised, excuse crap quality and camera angel, just took this quickly my self, ill get the gf to take a proper one later if i get a chance.

Looks spot on.

Casshern88

Squat 95kg 5x5

bench 75kg 5x5

Face pull 40lbs (superseted with) Machine rows 25kg 3x10

Dips b.w. + 10kg 12,12 6

Good workout, squats went well, were very hard by last set.

brianthebard

Your squatting is progressing nicely man, are you going to try a single in the near future? Would be interesting to see what you could hit.

Casshern88

Im very intrested myself to see what my 1 rep max is.

I plan on testing it when i can squat 100kg 5x5. All going well i could be squatting that on friday and testing the 1rm on monday.

brianthebard

Maybe save the 1rm for Wednesday so? I dunno, someone more experienced could tell you better. Good luck with both goals.

Casshern88

Squat 97.5 kg 5x5
press 27kg 5x5
dead 110kg 1x5
chin 6kg 3x7
barbell curls 27kh 2x10

core

i completed all sets and reps for squats but i was not 110% happy with form may do that weight again on fri to be sure, i wasn't doing anything v bad but just want to be 100% sure ....

return of the presses this week shoulders are ok again.

Casshern88

After a week of no training due to sickness/lazieness im back at it,changedprograme to WSFSB

MONDAY ME DAY

work up to i set chin ups max weight

b.w. x8 , b.w.+5kg x5, b.w.+10kg x3, b.w. +15kg x5

d.b. bench 2 x 15 22.5kg ,15,15

cabel row (s.s.) face 40lbs each 4x8

d.b. shrugs 20kg 4x15

d.b. curl 2x 12.5kg 2 x10kg



enjoyed it, something diffrent, all though i did go and get smashed that night kinda felt like i undone my work but im back on wagon now.

Casshern88

Tuesday

skipped jump training

step ups d.b. 16kg 3x8
swiss ball bridge s.s. ham curls 90lbs 3x12
standing cable crunch 4x15 31.5kg

Casshern88

Thought id dig this log up as im back training and lifting reasonably heavy weights!

Prob about a yr since last logged but since then i did a cardio event gael force west , didnt do much weights during that time but for last 3 months benn doing WSFSB and strenght has gone through the roof, addded mass to chest shoulders back, for the first time i can properly see my traps. going to stick to the prog for another couple a weeks then do something else

anywhoooo

today

Bench 90kg 3x6
tri push down L14 3x8
chin up 5kg 3x6
21's

ab circut.

90kg bench serious pb i guesstimate a 1rm of 105 maybe.

im guessing my current maxes are haven't tested yet

150 dead
105 bench
Squat 100? - only started back squatting last week did 80 3x6 was hard need to get that way up.



and heres a vid of me deadlifting 135x6 last week
http://www.youtube.com/watch?v=P9fZDSiIQ-w

Casshern88

squat day today. literally only did squats did some foam rolling and hip mobility stuff before hand. only 2nd time squatting in about 6 months id say.

82kg 2x6 1x8

felt strong could have done 10 on last set heres vid of set 3.

http://www.youtube.com/watch?v=bz3hHh_AKvY

Casshern88

Today

Incline bench

20kg 1x10
40kg 1x6
60kg 1x3
80kg 1x3
90kg 1x7 PB


D.B. flat bench

38kg 1x8
1x7
1x4 - first time doing 38 's was using a Olympic dumbbell with Olympic plates so found it hard to control because of size of the things. want to do 40 by new year.

Bent over row

80kg 4x8

Over head press

40kg 4x8


Overall good session everything going in right direction.

itsallaboutheL

Casshern88 wrote: »

squat day today. literally only did squats did some foam rolling and hip mobility stuff before hand. only 2nd time squatting in about 6 months id say.

82kg 2x6 1x8

felt strong could have done 10 on last set heres vid of set 3.

http://www.youtube.com/watch?v=bz3hHh_AKvY

It's an atrocious angle but the movement of your right leg/knee scares the **** out me...

Inspector Coptoor

have to agree with L here, looks painful.
maybe try to sit back further into the lift and dont let your knees travel forward so much.

Casshern88

cool, i really think thats just some weird trick of the camera angle, but ill take vid from the front just to be sure next time.

Casshern88

decided to check deadlift 1rm today

went as follows

60kg x 10
100 x6
140 x 2
160 x1
170 x Fail - looking back maybe i gave up too easy

http://www.youtube.com/watch?v=fofIHPvuy4Q

165 x 1 PB :pac: - was a serious battle to get that first pull going but once i got focused i had it.

http://www.youtube.com/watch?v=DNgcJDXaj6o

And that was that, so taking my 1rm as 165, which im happy with want 180 by Feb though.

Sexynurse

Good lifting dude!!

justsomebloke

if you are thinking of taking up powerlifting would you not drop the straps and start using chalk

Casshern88

Joe the Santa wrote: »

if you are thinking of taking up powerlifting would you not drop the straps and start using chalk

it was fist time using straps ever just wanted to see how they felt have to get some liquid chalk for the gym defo

Casshern88

Squats ....


20kg x 10
40kg x 6
60kg x 6
90kg 3 x 8 PB ...:D

100kg 1 x 6 .... first time hit 100 on my squat felt strong , recon i could hit 120 for 1rm fresh.


was in a hurry so just did squats.

Casshern88

decided to test bench 1rm today

20kg x 10
40kg x 6
60kg x 4
80kg x 2
100kg x 1 :pac: first time hitting 3 figures
105kg x 1 better again
110kg x 0 got it half way up chest but couldnt lock out

107kg x 1

https://www.youtube.com/watch?v=DAyVXWTZ88U

tri push down L15 3 x8

chin up 7kg 4 x 6

overhead press 42kg 3x8

21's 10kg 3 sets

Parsley

you've got the exact same maxes as me, and are pretty much the same height and weight! hellloooo arch-nemesis

Casshern88

ha just had quick look at your log parsley , lets see who can hit the 200 dead first :P