View Full Version : Powerlifting???
bobbyj654
02-01-07, 12:36 am
whats up guys,
i need a little help, if i wanted to get into powerlifting, what kind of training would i do, i would also want to compete and stuff like that
how long do you think one should train before competing,
do you think its too late for me to start?
im 18, i really really dedicate myself to whatever i do, i consider myself an extremist to the max
what type of routines would i do?
Big Jawn
02-01-07, 1:28 am
Aight bro, props for stepping one foot in on the best sport under the sun. First of all, powerlifting training revolves around 3 things. Powerlifting is the Sun, the squat is Mercury, the bench press Venus and the deadlift Earth. The other shit is just moons, asteroids and shit. Your training revolves around these three lifts, but assistance will be necessary to stay well rounded and bring up weaknesses.
I'll be straight up, educate yourself...googles your best friend. Look up some noteable names, Boris Sheiko, Dave Tate, Korte, Louie Simmonds, Alwyn Cosgrove etc. certified powerlifting guru's. You need to focus on the basics because your a novice but read articles and articles day after day and learn the sport.
Once you have a mild focus on what needs to be done to be a powerlifter...whether it be a month or a year. Enter a meet or go watch one, take constructive critism to heart and use it in your training, let peoples big numbers motivate you and keep you head up.
We're here for guideance, but the journey is yours we can't walk it for you.
Keep your head up, eyes open for the new powerlifting section that will be up in a few days, and PM me with any questions.
Diesel454
02-01-07, 3:15 am
Big Jawn couldnt have said it better. Westside Barbells website has a lot of good articles on powerlifting and how to train for it. READ as much as you can. And like he said, go to a meet and just watch, observe and learn. Talk to the guys totaling big numbers and get tips from them. I am about to enter my third meet in two weeks and I have gained more knowledge at the past two meets than any other place. The little tips like that make a big difference. You say you're dedicated. go out there and fuckin do it.
first learn good technique. If you don't master the technique early, you'll be screwed, and probably kicking yourself in the ass later. Secondly, realize that some, if not many, of the lifting techniques used in bodybuilding will only hinder your progress in powerlifting. As a beginner, I recommend 3-4 workouts a week, with only 3-4 exercises per workout. This here will make you focus on selecting the exercises that will have the most bang for the buck. Remember, as a powerlifter, you train movements, not body parts. So there is no need to do 3-4 isolation tricep movements in a workout to improve your lockout when you can just do rack lockouts or 4-5 board press and get more out of it. Last but not least, perfect your technique.
-mark
Follow Big Jawn on this one. Read, read, read. Also find yourself a gym that has a crew or two working there. This is where you will learn the form, the drive required and the love of the weight. If you can find an experienced crew early, it will change your game. It is easier to learn it right the first time than to fix it later.
If you have any questions, ask.
Big Wides
02-01-07, 8:48 pm
follow what everyone has said and dont be afraid to research. make sure that proper form is used AT ALL TIMES, dont be afraid to ask about form. once the form is down the weights will come. welcome to the best way of life anyone can ask for...powerlifting
Powerfreak
02-02-07, 9:49 am
...As one more crosses to the Darkside ,we continue to grow.
It is never too late to get started. I did my first meet in 1999 at the age of 30.
I didn't hit my first 1000lb squat in competition til' 2004. I am 38 now and looking for 1200.
ya might wanna checkout my last article "Decent into Insanity" , and of course I will always try and answer any questions that you may have.
Good luck Brother
Wasteland
02-02-07, 9:59 am
...As one more crosses to the Darkside ,we continue to grow.
It is never too late to get started. I did my first meet in 1999 at the age of 30.
I didn't hit my first 1000lb squat in competition til' 2004. I am 38 now and looking for 1200.
ya might wanna checkout my last article "Decent into Insanity" , and of course I will always try and answer any questions that you may have.
Good luck Brother
Here's the link to the article: http://www.animalpak.com/html/article_details.cfm?ID=353§ion=
heavyliftin
02-02-07, 6:56 pm
One thing to think about is that while supplemental lifts are important, nothing will make your big 3 shoot up than by training your big 3 hard, some people tell me to only do a certain type of exercise to train a weak point, but I find that my lifts only go down if I don't concentrate on bench, squats, and deads. Congrats on the decision, a cool site to look at is www.joeskopec.com it has some routines in it that are pretty cool, dont try anything too advanced though. Basics is what you need.
bobbyj654
02-04-07, 3:10 pm
hey guys, i got a little question for you, im also a little confused
i dont understand how anyone can squat 400-500 pounds, i mean i can barely do 225, i am getting stronger, i just dont know how you guys do it, im not saying its weird or strange, its really cool, i dont know how the body can support all that weight, maybe someone can explain to me how this works, as far as muscle goes and stuff like that
how long did it take you guys to get your lifts so high?
also, if my back is rounding a little on the deadlift, does that mean its too much weight?
one more, do you think that the rippetoes program is a good thing for someone that wanted to start training for this sport
this is the program
ill explain it to ya'll
you got 2 workouts
A and B
A- Squat, Bench, Deadlift
B Squat, Military Press, Power clean OR Barbell Row
Workout A is a heavy press and a heavy pull from the floor
Workout B is a lighter press and a lighter pull from the floor
Squat everyday, however, First squat is heavy, second is lighter, third is a little heavier
you alternate workouts every training session, which is 3 days a week, usually Mon, Wed, and Fri.
for example
Mon A
Wed B
Fri A
Mon B
Wed A
Fri B
and so on
http://forum.bodybuilding.com/showthread.php?t=998224
any help is appreciated, thx in advance guys
I wouldnt worry about trying to squat "X" amount of weight, it will come with time believ it or not. Depending on the type of person determines the length of time, I remember when i was in highschool, I could barely squat 225, then went into the marine corps took some time off, and while over seas got back into it. And 2 yrs after that I'm squating 395 for a solid 4. Just set mini goals enroute to major goals and you'll be there.
If it is your upper back tounding its not a big deal. If it's your lower back then yes you are using too much weight and should back down some.
Don't know too much about Ripptoes though, I've read a bunch of guys having good luck with it though, sorry I couldnt be of better help.
BEASTOFRAGE
02-04-07, 6:25 pm
as your training over time, you'll get stronger..shit like this don't happen just overnite...hell when i started i was squattin 315 raw...and that was when i was 16 years old. now i'm raw squattin about at 650 or so and i'm 10 years older...so it takes time and experience...just keep hittin it hard and the numbers will come...
as for as the dead, if your back is rounding, then yea, your usin too much weight and should back it down...the important thing is form and technique right now...after that, gettin stronger will be easier than u think! u also have to believe in "no limits"...everyday, powerlifters are doin shit that people would say its impossible....hope this helps...
TB
my first time ever doing the squat i could do 225 as a warmup when i was like 14, and my friend who is as old as me can do like 530 now, i do like 350, but have only done it twice in my life, we're strong from football, hard work gets you there, well at least for my friend i only do 350,
tek52086
02-05-07, 3:34 pm
hey guys, i got a little question for you, im also a little confused
i dont understand how anyone can squat 400-500 pounds, i mean i can barely do 225, i am getting stronger, i just dont know how you guys do it
bro, it will take you years of proper training to get your numbers right.
build a proper foundation.
http://www.elitefts.com/documents/education_of_a_powerlifter.htm
read this ^^
bobbyj654
02-05-07, 4:30 pm
wow, that was an amazing article man, thanks a bunch
tek52086
02-05-07, 7:29 pm
no problem man. read as much as you can about the sport.
powerlifting isn't all about grunting and moving weight it's a lifestyle.
also, if my back is rounding a little on the deadlift, does that mean its too much weight?
i did the same thing when i first started deadlifting, and found the problem to be form. my coach yelled at me everyday "keep your ass down, head up, and push your feet through the fucking floor"
without hearing that everyday of high school my dead would probably still be shit. ive only been lifting for 6 months right now because i had to take time off for a broken leg and im back up to 425x3. i just started light when i first came back and skowly added on weight making sure my form was good.
and as far as getting to heavy numbers, its just like everyone else said, it comes with time. the weights you start at will be determined by your childhood and genetics. Just start where you can with strist form andbuild your way up to the big numbers.
it takes a lot of time and determination, just stick with it.