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An introduction to powerlifting...

wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/01/09, 07:18 PM The sport of powerlifting is all about strength. In competition, you are tested in your 1 repetition maximum (the heaviest weight you can lift for one rep) in the squat, bench press, and deadlift (in that order). You are given 3 attempts at each lift. The recommended way of doing things is to pick a weight you can easily do for your first lift, and then move up from there. The most popular splits in powerlifting are total body and upper/lower. Upper/lower is much more common in the US, and is easier, so I'll start with that. The simplicity in upper/lower is that it allows a day to train each lift. Bench press is trained on upper, and squats/deadlifts on lower body days. For a beginner, I would recommend 1 day of squatting and 1 day of deadlifting. I would NOT recommend deadlifting weekly to an experianced individual. This allows for 2 days of bench press training. Training days are set up like this: Max effort lift (some form of bench press, deadlift, or squat). Pick one of the following, and work up to a 5rm or 3rm (squat, box squat, deadlift, rack pull, pull from platform, bench press, floor press, board press). I like working up to a 3rm, and then increasing the weight while doing triples to a 1rm, but for females and beginners I recommend slightly higher repetitions. 3-5 minutes TBS. Supplemental lift (this is something that resembles a max effort lift) Pick one of the following, and do 3-5 sets of 4-8 repetitions (board press, incline or decline press, overhead press, close grip bench press, romanian deadlift, step up, lunges of some kind). 1-3 minutes TBS. Accessory movements: this is kind of like the isolation work at the end of a workout. For bench press, this will usually be some kind of pulling (rows or pull-ups) and then some tricep work. For the upper body days, this will be all about the hamstrings and abs. I've left a lot out (not that I could really explain everything, that would take a whole book), but everyone is free to ask as many questions as they would like, and I or one of the other members who post in the powerlifting board will be more than happy to help. -------------- Iron and chalk.
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/01/09, 07:21 PM Yeah, it's here, thanks Steve. :) -------------- Bettia To be motivated, motivate others!
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/09, 07:54 PM alright....lets "git r' done"...... -------------- \\"If you had one shot...or one opportunity to seize all you ever wanted...in one moment...would you capture it...or just let it slip\\" eminem
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/01/09, 07:56 PM Steve I know you gave me advice on chat, but how would you implement this type of training with the one I am doing for the STP (Seattle To Portland) bicycle classic? It's a 200 mile roadbike race in two days. -------------- Bettia To be motivated, motivate others!
Velasca Posts: 441 Joined: 2006/10/26	2007/01/09, 07:59 PM very easy to follow...ty :)
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/09, 08:02 PM Could you take a look at our challenge in the pro forum and tell me how I could implement as well...it's in the stickies....thread 3 I believe...fly and I are the same challenge...but shes going on a cruise next week(lucky girl)...but when she gets back I'm sure we'll all do this together.... And what about form...wheres a good place I can look at form to make sure mine is what it should be...my squat is BAD..... -------------- \\"If you had one shot...or one opportunity to seize all you ever wanted...in one moment...would you capture it...or just let it slip\\" eminem
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/01/09, 08:07 PM I might cut back on the upper rep range work for legs (accessory work), since that will be what will be most taxing on your muscle system. I'd assume you'd be doing mostly endurance work for the bike race, and steady state cardio doesn't have too much of an effect on the nervous system. However, interval work can be detrimental to powerlifting training, as it is CNS intensive. One thing that some coaches have had success with (DeFranco comes to mind) is training athletes with 2 upper body and 1 lower body day a week. I've never tried it, but one of our athletes is doing a similar program with that and one day of event training. This might be an option to look into. Basically, start the powerlifting but don't go crazy on the accessory work for lower body. If you feel beat at the end of your workout, go home, don't force yourself through the finish. If you find it difficult to recover, drop one of the lower body days. Also, pwo nutrition is going to be really important here, especially on the days you are cycling. -------------- Iron and chalk.
frnchfry81 Posts: 301 Joined: 2006/12/02	2007/01/09, 09:55 PM Okay girls im cheering you on this sounds tough but your tougher right. :love:
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/01/09, 11:00 PM I will be gone next week too KC, not sure if i will have internet access or that I will want to be on here all day anywho, but will pick it back up on the following week. Didn't want you to think I was disappearing. Hmmm..maybe I will email you all on a lounge chair sipping a non-virgin magarita on the beach working on my brownness....lol -------------- Bettia To be motivated, motivate others!
rev8ball Posts: 3,081 Joined: 2001/12/27	2007/01/10, 02:30 AM Good stuff, wrestler. The only thing that I'd add for newbies is that, at least for a comp, the winner is determined by the total of the best of each in the three lifts. This allows a person with a weakness in one lift to still maintain some competition by being stronger in the other two; therefore still having a good total. -------------- Michael Those who think they know everything, annoy those of us who really do.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/10, 08:17 AM lounge chair.....umbrella drinks????? I think I'll meet you THERE!!! :)Have fun ...will see you when you return...you deserve a nice vacation!!!!! -------------- \\"If you had one shot...or one opportunity to seize all you ever wanted...in one moment...would you capture it...or just let it slip\\" eminem
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/01/10, 10:30 AM Thanks for pulling this together wrestler. One question TBS = time between sets? Also, I have similar issues as Raven, expcept that I'm swimming instead of cycling )for now. It is with a masters club, so pretty intense 3X/week. I guess I'll just take similar advice you gave Raven, and listen to my body. Good point about PWO nutrition, I really need to work on that!
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/01/10, 10:32 AM Yes TBS=time between sets -------------- Curl Jockeys, get outta the squat rack! Warning:Deadlifting going on! 7707mutt@freetrainers.com
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/01/10, 09:48 PM I've personally been using a similar routine which is a sort of modified (by me) westside routine. Due to my schedule (60 hour work week, grad school, class at community college, and sleeping) I can only go to the gym 3 days a week. So here goes, let me know what you think: Day 1 - ME Lower (squat variation, cycle in DL max every 3 weeks) Accessory lower - SL deads, romanian deads, lunges Calves low back - hypers, good mornings(depending what else is done in the week) WG pulls shrugs Day 2 - Military press (shoulders are my weakness and I want to hit them first) ME upper - bench, incline, decline CG bench or a tri dominant move weighted chin ups forearm/grip work Day 3 - (this is my version of a DE day) Box squats rest pause bench to help explosive power off chest DB press after this I will do 1 or 2 accessory movements depending how the rest of the week went.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/01/10, 09:50 PM Besides asking for advice/feedback on my routine I wanted to make another point. I have found when lifting for low reps and heavy weight as I have been and is often found in similar routines that my body seems to go through some energy swings a lot of times. Does anyone else seem to experience similar energy swings based on the intensity of their workouts?
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/01/11, 02:37 AM can they do an acronyms for dummies (me being one of them here) for this powerlifting thread?? Or when responding to anything in this thread, when putting acronyms place the meaning of them in parentheses for us newbies to this. This is a whole new ground of fitness I have never really gotten into. Thanks all! -------------- Bettia To be motivated, motivate others!
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/11, 08:26 AM Thanks RB...glad to know I'm not the only one confused here!!!! -------------- You put yourself in stupid places....Yes I think you know its true....situations where its easy to look down on you. I think you like to be the victim...think you like to be in pain...I think you make yourself the victim almost every single day.. ....I think you are blind to the fact that the hand you hold... is the hand that holds you down. Everclear Everything Are you the victim?
Pemdas Posts: 973 Joined: 2004/07/22	2007/01/11, 09:06 AM ME Max Effort DE Dynamic Effort DL Deadlift SLD Strait Leg Deadlift WG Wide Grip CG Close Grip DB Dumbbell BB Barbell
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/11, 10:04 AM Thanks pemdas:) -------------- You put yourself in stupid places....Yes I think you know its true....situations where its easy to look down on you. I think you like to be the victim...think you like to be in pain...I think you make yourself the victim almost every single day.. ....I think you are blind to the fact that the hand you hold... is the hand that holds you down. Everclear Everything Are you the victim?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/01/11, 02:57 PM ============ Quoting from ecle5c: Does anyone else seem to experience similar energy swings based on the intensity of their workouts? ============= Energy swings??? Dude, the last time I deadlifted it took 10 seconds just for my spirit to reenter my body. -------------- Iron and chalk.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/01/11, 03:02 PM I have trouble walking after a good workout. -------------- Curl Jockeys, get outta the squat rack! Warning:Deadlifting going on! 7707mutt@freetrainers.com
adalos Posts: 174 Joined: 2006/02/04	2007/01/11, 03:05 PM i'm pretty sure i've died a few times doing deadlifts. can't be sure tho until i finally do and can look back with 20/20 vision.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/11, 03:07 PM Are you guys TRYING to scare me off?????? -------------- \\\"And your crybaby whiney opinion would be....?????\\\" saw it on a t-shirt...couldnt resist...
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/01/11, 05:10 PM No, I'm not talking about immediately. I'm talking about like over the next day or 2. ============ Quoting from wrestler125: =============
Pemdas Posts: 973 Joined: 2004/07/22	2007/01/11, 05:15 PM Do you take any stimulants? Or, have you started ingesting more than you normally would?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/01/11, 10:57 PM Hypoglycemia. I have the same problem. Eating a crapload usually helps. I have dizzy spells, pass out after trying to stand up, etc when cutting weight. -------------- Iron and chalk.
Pemdas Posts: 973 Joined: 2004/07/22	2007/01/11, 10:47 PM It is probably something that you should talk to your doctor about if you are concerned. Maybe, you are very sensitive to low blood sugar.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/01/11, 09:33 PM Nothing really, a cup of coffee or sugar free energy drink before workout. In upping the intensity of my workouts and going to primarily high intensity low rep high weight workouts I seem to have swings throughout the day. Depending when I eat and how much water I drink they can be mild to pretty annoying.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/01/13, 03:01 PM Any word on when the meet is wrestler?????? -------------- \"you cant fence that in.....its like holdin back the wind\"
	2007/01/13, 05:09 PM Yes ecle i know how that is. Some workouts I fought so hard for a weight (eg in deadlift)I would literally collapse on the floor after the lift and lay there for 20-30 minutes...You dont know intensity until you push yourself like that. The adrenaline goes into high gear during an all out lift....so your CNS may allow you to lift with more intensity then you can safely handle so that after the lift when the adrenaline state ends it hits you like a pile of bricks where lethargy is just overwhelming....like you have a bad flu. Had that happen before. You just have to eat well and a lot. Try to sleep more. This is especially true when you take a stimulant like caffeine/pseudo-E/ephdra/etc...after all out deadlift on these things you can really screw with your CNS...melatonin helped me to sleep well on those days....drinking more water also helps... These types of days are fine as long as you keep them rare. It's something akin to going all out at competitions and then deloading or taking time off....