View Full Version : powerlifting..
hey guys whats going on? im a bb at heart but i want to challenge my friend to a lifting contest to see whos stronger pound for pound..hes bigger and stronger than i am, but for my size i think i am the strongest kid pound for pound in my school..i want to challenge him in bench, deads, and squat..how would i go about this?? like in what sequence should the exercises be done? how much warmup (how many sets)? and what are the rules--he has a 450 bench but he tends to bounce the bar off his chest (in a powerlifting contest, how is a bench rep judged)..he also has a 550 dl but he starts from the rack (should it always be from the floor??) finally, for the squat--like i said my friend is massive, but he never trains legs--how should this one go--in a powerlifting comp, how far down do the judges make you go (i always go ass to the grass no exaggeration, and i can hit close to 300 pounds)??? i really want to beat him and i think i have a great chance in doing so, so what else would you guys recommend? compared to him, i have a great squat and dl, but i need to bring the bench up if i want to dominate..what do you guys think? thanks lata bros
heavyliftin
01-20-07, 4:42 pm
Bench has to come to a complete stop at the chest, paused until a judge says bench.
The squat must go below parallel (hip joint below knees)
The deadlift MUST start from floor.
Warmups are however you'd like. If you were goin to hit a 300 squat I'd do something like this.
135 x 10
185 x 5
225 x 3
275 x 1
then go ahead and start your comp, you can follow that kind of model on any of the lifts.
In a comp you have three attempts at each lift, where your starter lift should be something you can easily triple, then move up in weight each attempt. Good luck.
iron_alchemist
01-20-07, 5:06 pm
In your show of strength, start with bench then squats and deads to end. As you become fatigued Safety becomes a issue. All shows i have competed in have been in this order.
GoodLuck
heavyliftin
01-20-07, 5:12 pm
Oh yeah forgot about order. Not to contradict the poster above me, but the standard order for all powerlifting meets is squat, bench, then dead.
ironthrasher
01-20-07, 10:46 pm
I have to say with my experience it seems like it's easiest when you do bench, squat, and then deadlift.
usafpimp85
01-21-07, 1:57 am
i would think that dead first would get the testosterone pumping the most. then hit bench, then finish with squat....just an idea.
To build up to your max, do a couple of light sets of 10, then just do triples or singles so your body gets acclimitized so to speak of the increase of the weight.
I would do the squat first then the bench and deads. This is how powerlifting meets are arranged, by doing this the bench will give you a break in between the squats and deads. best of luck to you
i agree with heavyliftin's advice about form and attempts. I would also recommend the squat, bench, deadlift order.
another thing i experienced in competition is that whatever you declare as your first weight is the lowest you can go. so both of you put your opening lifts down on paper and enforce that.
also, be sure to have some other people that aren't lifting to serve as spotters. you will be pushing a lot of weight to try and top each other and the last thing that you want is for either of you to get hurt.
Keep it safe, lift hard, and good luck.