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On route to becoming a powerlifter
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15-05-2014 9:07pm#1Powerlifting has always been a sport I was interested in from a young age. Hopefully in the next year I will have competed in my first competition wether its in single lifts or the 3 lifts squat, bench and deadlift.
I currently weigh 84-85kg so I will aim for the 82.5kg weight category as I have gotten some advice not to drop into the 78kg category due to the strength freaks that are within
My current lifts are as follows
Squat ATG 145kg
Bench Paused 137.5kg
Deadlift 185kg
Giving me a total of 467.5kg. My aim is to get to around the 500kg mark before entering into a competition.
For my training I will probably do 4 weeks of 5x5, 4 weeks of 3x3 then test to see how my previous 8 weeks of training have gone.0
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My advice to you is as follows:
- Do the first comp you can irrespective of your bodyweight or best lifts
- Don't cut for your first comp
- Don't worry about being 'strong enough' to compete!
- Compete often
- You don't get extra white lights for squatting ATG
- You can find all the info you need re: comps on the IDFPA, GPC and IPO facebook pages.
Its a deadly little community.. I wish I had gotten involved much sooner then I did.
Good luck with the log, I shall be reading with interest.0 -
My advice to you is as follows:
- Do the first comp you can irrespective of your bodyweight or best lifts
- Don't cut for your first comp
- Don't worry about being 'strong enough' to compete!
- Compete often
- You don't get extra white lights for squatting ATG
- You can find all the info you need re: comps on the IDFPA, GPC and IPO facebook pages.
Its a deadly little community.. I wish I had gotten involved much sooner then I did.
Good luck with the log, I shall be reading with interest.
Thanks for the advice COH
Will have a look at the pages and chose a date. I heard the community is great for support and advice. Have you done many comps ?
hahaha I just like squatting ATG so I should be a little stronger at parallel.
Nice one for the support0 -
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Week 5 Day 1 Bench
Bench
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
1x5 @ 100kg
3x3 @ 120kg
Wrap
1x1 @ 130kg
1x1 @ 135kg
1x1 @ 140kg (pb)
Wouldn't say it was an easy 140kg but was much of a fight. Had the biggest smile on my face in a long long while when I locked out the rep. My spotter was genuinely so happy for me and a bit taken back that a little fella could bench so much. Still smiling thinking of it
In between each bench set I did rotator cuff exercises and lat pulldowns
Afterwards I supersetted Db tricep extensions, Bb row and rear felt flies for 6 sets0 -
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Alf Veedersane wrote: »Given your log and the fact it might never be the same, barbell pressing and some DB pressing kills my shoulder because of rotator cuff issues. Might be worth keeping an eye on.
DB has never given me any problems in my shoulders. Only reason I went back to BB is because I want to compete in powerlifting and sadly DB press is not one of the lifts
Id do rotator cuff exercises and rear delt exercises at least 3 times a week so can't imagine they are weak.
With my shoulder its not the usual part of the shoulder which you hurt by benching, I feel it where my trap and shoulder meets. I think its because I store a lot of tension in my upper back and traps thats causing this pain.0 -
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Fair enough...I just feel it where I shouldn't and a time seems to touch of shoulder impingement which has manifested itself in a couple .For ways. Nothing serious beyond irritation but BB bench is weak as Temple Bar booze but changing the grip a little works. Just said I'd flag it in case it helped 0
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Alf Veedersane wrote: »Fair enough...I just feel it where I shouldn't and a time seems to touch of shoulder impingement which has manifested itself in a couple .For ways. Nothing serious beyond irritation but BB bench is weak as Temple Bar booze but changing the grip a little works. Just said I'd flag it in case it helped
I appreciate it man Nice way of describing your bench too haha 0 -
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LuckyLloyd wrote: »In absolute bits from 100 Deads at 110kgs. Next day solution...100 Deads at 115kgs. You're some bull of a man!!:D:D paid off, not in bits anymore. I probably just killed my nervous system :eek::eek: 0
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Messed around today in the gym with some quads, arms and shoulders even though it was my day off.
Today I got to have a cheat meal. Generally have 1 every 2-3 weeks. My weight before my cheat meal was 82kg afterwards I weighted 85.5kg. Ughhhhhh so full and bloated but was so good. My cheat meal consisted off
Sushi takeaway (loads)
3 chocolate infinity magnums
big bag of dorritos
Going to do sumodeads and squats tomorrow so i'll burn it off 0 -
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Alf Veedersane wrote: »There is probably a Poo PR on the way...
The cheat meal has left the building, not sure if it was a pr all that eating for nothing 0 -
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Alf Veedersane wrote: »I'm guessing you lost count and did a few extra to make sure you got the full set done...
Its all about those 120 rep sets dam late night logging haha 0 -
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Week 9 Day 1 Squats
Warmup bike + stretching
Squats
1x10 @ 20kg paused
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
1x10 @ 90kg
belt
7x7 @ 100kg
6th set was very hard, gf pissed me off saying I don't think you will be able to complete the 7th set as the 6th looked very hard. Pissed of I selected an intense song on the iPod and murdered the 7th set not a single rep was hard. The 7x7 felt much easier than the 6x6 last week. Next week is 8x8 @ 100kg. Once I get 10x10 @ 100kg I am going to increase the weight by 5kg until I can get 10x10 again. Good way of increasing strength without all the heavy stress on your joints with 2-5 rep sets plus it counts as cardio
Front squat
1x10 @ 20kg
1x10 @ 30kg
1x10 @ 40kg
2x10 @ 50kg
Just messing around with front squats again, felt good might start including them in my hamstring dominant leg days for my quad exercise at the end. Since I have stopped training chest for the past month or so due to my shoulder my flexibility has gotten much better with the high elbows
Close feet leg press
1x50 @ 40kg
1x50 @ 80kg
1x30 @ 120kg
1x30 @ 160kg
1x20 @ 200kg
Quads felt annihilated after the leg press.
Leg extension
1x20 @ 2nd plate
1x20 @ 3rd plate
1x20 @ 4th plate
1x20 @ 5th plate
Standing single leg curl
5x12 @ 34kg0 -
Legs
Warm up on bike 10 mins and 10 mins stretching.
Squat
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
8x8 @ 100kg (pb)
Overhead squats
5x5 @ 20kg
Superset 1 x 6
A) Close stance leg press 1x30 @ 80kg
Standing hamstring curl 1x12 @ 34kg
superset 2 x 6
C) Leg extension 1x10 @ 50-120kg
D) Lying down leg curl 1x12 @ 41-64kg
Superset 3 x 6
E) Seated hip ab and adduction 1x30 @ 70kg
F) Stiff leg deads Db 1x8 @ 40kg x 2
Bodyweight walking lunges
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