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basic powerlifting routine

7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/17, 04:11 PM I was wondering is any one knew of a site, or has a beginner routine?
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/17, 04:15 PM Check out www.deepsquatter.com. -------------- **_Robert_** Pain is temporary; glory is forever!
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/17, 04:21 PM Thanks Robert, I was trying to remember that but could not(must be getting old)
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/30, 06:08 PM Ok I looked at deepsquatter but it was no real help. I need someone to explain the whole basic routine to me....I guess if you wanted to send me a email here....thanks -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
rtdrew Posts: 11 Joined: 2002/03/07	2002/07/30, 08:28 PM i read a lot of articles on deepsquatter.com and most were interesting but not helpful for beginning. this one: http://www.deepsquatter.com/strength/archives/tomdesign.html was the best one i read. others in the 'new lifter' category are good too. -tom
jbennett Posts: 1,558 Joined: 2001/02/28	2002/07/30, 10:24 PM Deepsquatter has the best info I've found. Check out this link, too: http://deepsquatter.com/strength/archives/newdeep/louie2.htm The sample workout is hard and intense. Be prepared to be sore in the morning..... -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/31, 09:26 AM Ok thanks for the help guys...here is another question, what is a powerclean? I mean I have some idea, but not really sure how to do it. I searched here but could not find anything at all. -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
dsarco Posts: 102 Joined: 2002/03/13	2002/07/31, 09:39 AM The first half of a powerclean is a dead lift, the second part of it is pressing it over your head. Here is a link that might be helpful in illistrating what a powerclean is. http://www.bodycare.co.uk/education/action.asp?code=FC-S -------------- Anything can be done
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/31, 09:40 AM cool thanks guys and all -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
dsarco Posts: 102 Joined: 2002/03/13	2002/07/31, 09:41 AM Wait sorry, I has mistaken, in a powerclean, you just get the barbell to your chest, you don't press it over your head. I was thinking of a clean and jerk. Sorry -------------- Anything can be done
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/31, 09:44 AM So basically you take the weight off the rack or floor and clean it up to chest level and reverse it? -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
dsarco Posts: 102 Joined: 2002/03/13	2002/07/31, 09:45 AM Thats the way I understand it. -------------- Anything can be done
CJFit Posts: 58 Joined: 2002/07/26	2002/07/31, 01:31 PM When doing power cleans you can take the weight off the floor or you can begin the movement while holding the bar while standing up, as in the completion of a deadlift. This is called a hang clean.
bmcclain Posts: 3 Joined: 2003/11/03	2003/12/07, 02:59 PM Cleans are used to build explosive strength. It trains what are known as the first and second pull. The first pull is from the floor to your waist (well groin technically, arms fully extended). The second pull is basically shooting your hips forward and shrugging up hard while you pull with your arms. You should also go up on your toes so your calves are included as well. This movement gives the weight the momentum for you to snap your arms under it and catch the weight on you hands and chest. (the 1st and 2nd pull are smooth and fluid from one to the other. NO stopping between!) On the catch - a power clean is when you catch the weight and you are bascially upright - very little bending of the legs to catch the weight. When I say very little I mean compared to a regular clean in which you catch the weight in the down part of a front squat. Before you go heavy enough to do full cleans from the floor (1st pull, 2nd pull, front squat and stand) you should practice both power cleans and front squats. The next question on your lips should be how many reps should I do in a set. The answer is 3-5. If you are not on the verge of wanting to vomit after 5 you are not going heavy enough or you are not pulling hard enough. Again, this is an explosive lift! not slow but fast. It trains your nervous system to fire rapidly.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/08, 08:59 AM mutt, Do you want a powerlifting routine or Olympic lifting routine? For the power lifting stuff, check out my posts under deadlifts, box squats, and speed bench. As far as catching a power clean, you should catch it on your front delts. Your hands should only be there to help balance it. If you are supporting the weight with your hands then your wrists will eventually pay for it. here is an easy progression: Hold the bar in a hang clean position: Knees slightly bent, butt pushed back until bar is hanging just above the knees. Keep the arms relaxed. From this position jump. Drive you toes into the platform and get full hip, knee, and ankle extension. Then jump and shrug with the elbow straight and pointed out. Then jump-shrug-pull. The pull should float up to around your chest. Then jump-shrug-pull-catch. on the catch, pull your self under the bar and shoot your elbows through then stand with the weight. Develop you first pull by doing deadlifts. After 4 weeks of hang cleans and deadlifts then try a power clean, which is from the the floor. From the floor to your knees it is a slow drag, just like the deadlift. Once you pass your knees then explode into the progression mentioned above.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/08, 09:01 AM Keep your reps low and do multiple sets with light weight starting out. Try 8 sets of 2 on the hang cleans with 45 seconds between each set.
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/12/08, 11:30 AM Ok gator, I am looking right now to get more explosive on my deadlifts and squats. As i believe this is one thing that will help my over all max gain that I want. Right now my concern is to gain in strength and size will maintaining great form. Any help is greatly requested. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/08, 03:59 PM Try some of the deadlift and box squat workouts I have posted. Those will elevate your lifts.
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/12/08, 04:24 PM Ok not really sure what or how to do a box squat -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
rpacheco Posts: 3,770 Joined: 2001/12/13	2003/12/09, 06:19 PM Box squats are squats using different height boxes or chairs. The movement is a squat, but the key is to explode up from the box. Also, a good beginner routine is the 3x3. You can find this routine under Stephan Korte in the deepsquatter archives. It is very basic, using only contest lifts (deadlift, squat and bench) 3 days per week, every other day. Makes good reading, too! -------------- **_Robert_** Pain is temporary; glory is forever!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/10, 10:38 PM box squats are slightly more involved than that. They involve actually sitting on the box and then exploding off of it. Stay tight. Do not relax completely on the box. And a good beginner routine is 20 sets of 2 reps. 45 sec between each set. with about 50% of your 1RM. Use a box that gets you parallel or below. I have used them with the athletes I work with and they have seen great results, plus they like them.
RUBYMARTINI Posts: 1 Joined: 2003/07/22	2006/09/21, 06:14 PM HI, IM IN ALLRIGHT SHAPE BUT I WANT TO GAIN WEIGHT IN THE RIGHT PLACES. I WILL MAINLY FOCUS ON MY ABS, THIGHS AND GLUTES. I GOT A WORKOUT PLAN FROM THE SITE BUT I WANT TO KNOW WHAT I SHOULD BE EATING AND WHEN. I PLAN ON WORKING OUT IN THE EARLY MORNING. HELP!
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/21, 10:58 PM check out the diet section of the forums....under the stickies. Btw wrong place to be asking this -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.