Really want to start powerlifting.

Remmy

Hi all
I'd be really interested in getting started in powerlifting.I'm reading up on it as much as I can over the internet.
I feel I work much better when I'm going towards something not just going and aimlessly increasing my numbers.

I haven't lifted for about four months due to study constraints.When I was,I followed a 5x5 of sorts.I did most of my lifting at home with a cheap weights set that only went up to 55kg{I know:(}So The only time I got to go heavier was infrequent trips to the gym.I never had the foresight to check my 1 one maxes but for 5 reps;
bench:60kg
deadlift:80kg
squat:75kg
They are fairly poor but I'm all ready to try all out with the goal of entering a comp sometime next year.I'm fully committed to this.

My question is would I be better moving to a dedicated powerlifting program if thats my primary aim.Or should I just stick to a 5x5 or maybe starting strength untill I get strong.

Also Just for a comparison I'm nearly 19.What Size lifts should someone my age be looking at to compete seriously.

If anyone has any comments,good,bad or indifferent it would be great.There is alot of knowledgeable people on this subject on this board.

podge57

I think at the minute you would probably see better results from something linear, i recommend bill starr 5x5

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Its really simple, and you squat, bench and deadlift regularly, which will help you nail your technique

I used it prior to my second powerlifting competition, and got some great increases. It is not strictly a powerlifting programme, but you will definately get stronger on the 3 lifts
There is also a spreadsheet linked in there too

As far as i know, there arent too many more idfpa competitions this year, but the two biggest will be between february and may next year, so thats a good timeframe for you to work with

kevpants

Yeah I think the best thing to do is for you to lift the 3 main lifts often. Just get into a gym and start progressing. It won't matter that much how you approach it so long as you keep progressing.

Don't worry about what you should be lifting at your age. Talk to me in 5 years, just concentrate on getting stronger month to month.

The first comp will probably be February-ish next year so you can give it a lash then. I doesn't matter what you can lift by then either. You have loads of time between then and now to get yourself ready and don't be afraid to ask questions in the mean-time.

What way were you thinking of training?

Vegeta

I would have an interest in this too

I just finished Korte's program and it was good (his % figures are way off for beginners though). I did find my hip flexors getting very tight from squatting constantly.

Looking forward to see what people recommend. Kev would you advise the west side for skinny bastards as outlined in your post not so long ago?

kevpants

Vegeta wrote: »

Kev would you advise the west side for skinny bastards as outlined in your post not so long ago?

Yeah I found lifting heavy singles and eating like a horse made me grow like a weed.

That's the thing as well, be prepared to eat a lot when you're getting used to to training with that Westside template. OP if you want to look at it I put up this thread where I tried to simplify Westside for a noob powerlifter.

I found it great anyway. Once again, you have to keep adding little increments of weight and if you can't you need to ask yourself why.

Remmy

Thanks for the replies!
Thats a coincidence I was originally going to ask about the westside program.
Kevpants,
Thanks for posting that thread it answered about 80% of the questions I had.
I have a few questions that popped into my head re form.

When I was lifting I didnt know jack about proper powerlifting form for any of the big lifts.
It's only the more I look up info the more I realise it.I remember I treated the benchpress as a 'upper body only exercise'.Bad explanation but I kept my lower body loose,legs bouncing around everything your not supposed to do.I'll really try and keep everything locked up in future.Can someone also explain the arch in the back method.Is it to reduce travel of the bar to full lockout?

Also with squatting I remember I kept a very narrow stance because I found it more comfortable than a wide one.I think thats tight hip flexors?Should I move to a wider one so it'l make things easier as I move up in weight?

tribulus

Remmy wrote: »

T.Can someone also explain the arch in the back method.Is it to reduce travel of the bar to full lockout?

Also with squatting I remember I kept a very narrow stance because I found it more comfortable than a wide one.I think thats tight hip flexors?Should I move to a wider one so it'l make things easier as I move up in weight?

1) Yep, shorter ROM (range of motion) means more weight lifted.

2)Generally going wider to get depth would be a sign of poor flexibility i.e. most people, myself included. You could go a bit wider to hit depth and also to use a bit more glutes but don't go too wide and in the long run you should work on your flexibility.

Remmy

Lads thanks for the replies!I'm going to try westside up untill January and then see how I'm going as far as maybe entering a comp.Just out of interest do many people here lift competitively?I't doesn't seem to come up much?

Another question:Whats the general consensis to training for a one rep max on a floor press{assuming I have a spotter}.I was thinking it could help with lockout strength.But I'm not sure.

Thanks.

Vamoose Killers

podge57 wrote: »

I think at the minute you would probably see better results from something linear, i recommend bill starr 5x5

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Its really simple, and you squat, bench and deadlift regularly, which will help you nail your technique

I used it prior to my second powerlifting competition, and got some great increases. It is not strictly a powerlifting programme, but you will definately get stronger on the 3 lifts
There is also a spreadsheet linked in there too

As far as i know, there arent too many more idfpa competitions this year, but the two biggest will be between february and may next year, so thats a good timeframe for you to work with

I'm contemplating starting this program. Roughly how long did the sessions last for you (time is pretty important to me!)? Did you do the assistance exercises like the ones he mentioned (he says that you MUST do these but it seems a little odd to me...)?

Thanks.

Vegeta

Vamoose Killers wrote: »

I'm contemplating starting this program. Roughly how long did the sessions last for you (time is pretty important to me!)? Did you do the assistance exercises like the ones he mentioned (he says that you MUST do these but it seems a little odd to me...)?

Thanks.

Hey dude look at the thread on 5/3/1 seems popular with a few guys here and seems like a reasonable approach.

podge57

Vamoose Killers wrote: »

I'm contemplating starting this program. Roughly how long did the sessions last for you (time is pretty important to me!)? Did you do the assistance exercises like the ones he mentioned (he says that you MUST do these but it seems a little odd to me...)?

Thanks.

i cant remember exactly how long they were - the monday session was the longest - just over an hour. Wednesdays were pretty short, about 45-50mins, and fridays were about an hour.

I think i kept the dips and curls, but on the other days i just chose 2 random abs exercises, i dont think it matters too much.

Its a very enjoyable program, and you will get bigger and stronger on it