Starting Power Lifting

colmok

hey all, apologies if there already is a thread for this but i couldnt find one.

thinking of starting competitive power lifting and would like some advice on how/where to start. Im coming from a rugby/crossfit background. Any tips on training (particularly rep ranges) would be appreciated.

If it helps Im about 70kg and my PBs are 140kg squat, 95kg bench and 180kg dl

Inspector Coptoor

http://www.idfpa.plus.com/

podge57

What way do you train at the minute?

There are lots of different ways to train for pl'ing, although if you are putting numbers on the 3 lifts with what youre doing now, there isnt any reason to change

Hanley

Liam Henners257 wrote: »

http://www.idfpa.plus.com/

That doesn't really answer his question...

OP, what's your training like now??

Easiest thing to do is to look at some of the PL logs.

Mine, Kevpants, The Drifter, Podge etc etc...

Inspector Coptoor

I didnt want to try to answer his question when there are people on here more capable of doing so.
i just thought held be able to glean some info from the website.

kevpants

As suggested the logs have info on a range of approaches (5/3/1, Westside, Sheiko, Smolov...). There are threads on most of these if you search as well. I put up a thread called "Westside for Confused Bastards" to go over Westside for people looking to get into it but confused by the equipped vs raw aspects of it.

Good lifts by the way.

colmok

thanks guys.

like i said im coming from crossfit and more recently crossfit football. Strength training usually comes in 5x5 for me, i occasionally do 3's and 2's and 1's rarely. I was curious to know what other more "specialised" i might be doing. Also would like to hear more about power lifting comps and any tips you may have. I have no experience of anything like it and am quite keen to start

Now to go check out those other threads

RealistSpy

You have to be doing low reps with heavy weights explosivly for power lifting. Do a long and am sure plenty here will point you to the right direction.

OP GL.

BrianD3

Good lifts, if you lost a bit of weight and competed at 67.5, you'd be close to a qualifying total for the wdfpf.

colmok

BrianD3 wrote: »

Good lifts, if you lost a bit of weight and competed at 67.5, you'd be close to a qualifying total for the wdfpf.

yeah, i was thinking that but how do i cut weight without losing strength. Re-weighed myself recently and i was 73kg or so. I have been doing strength training for rugby so weight gain wasnt an issue.

advice thoroughly appreciated

Hanley

colmok wrote: »

yeah, i was thinking that but how do i cut weight without losing strength. Re-weighed myself recently and i was 73kg or so. I have been doing strength training for rugby so weight gain wasnt an issue.

advice thoroughly appreciated

I said this to Cardio,shoot me as well over the past week, but there’s absolutely no point in a beginner who hasn’t even done a competition trying to worry about dropping weight classes to hit records/qualifying totals.

Playing with weight cuts, dieting and trying to maintain strength is horrendously difficult. Especially if you’re already near the top of a weight class (75kg) in this case. If you were 100kg I might understand cos chances are there’d be a fair bit of fat to shed, but I can’t see you being massively sloppy at 73kg, esp considering you’re coming off rugby and CF??

Everyone’s so concerned with chasing numbers that they forget about the primary aim of powerlifting… to get stronger!!!

I’d be very surprised if you managed to make it to 67.5kg and replicate the lifts you’ve mentioned in a powerlifting comp next year, unless they were all quite easy in the gym (and assuming they’re currently being done to a “gym standard” – bench not paused, squat borderline etc). Your first competition will be A LOT to take in, without having to worry about cutting weight and trying to refeed and rehydrate. Hell it’s 3 years on now and I’m only starting to develop the discipline you need to be able to do it.

Try it if you want, but don’t be surprised if your lifts don’t improve much between now and then!

colmok

thanks Hanley, im new to this game so i really havent a clue. As you say i dont have a lot of fat to lose, maybe if i laid off the booze for a bit i could lose something but other than that my diet is pretty tight. In any case, i dont want to cut weight during the season im small enough as it is!

Out of interest what's a "normal" plus or minus weight range to have?