Powerlifting

get2choppaaa

Hummingbird
Orthodox
Planning on doing a meet around feb-march also.

Just out of curiosity what weigh class/equipment federation you gonna compete in?

What sort of training regiment are you running?

I'd say pick your openers at a number you can hit (say 90percent).

Do you know how big your meet is? If it's gonna have 50 lifters it's gonna be a while between attempts compared to a meet with 20 lifters.

Check out the elitefts archive below.






 
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Diadem

Woodpecker
Orthodox
The meet is through USPA. It will be limited to 60 lifters. I currently weigh 204 at 6', but by then I expect to add a few pounds. I've been lifting 3 days a week doing full body workouts (mainly squat, bench, deadlift, and press). I've been milking linear progression for almost a year and I am just now starting to miss reps, so I might have to change things us a bit. I use an online coaching service through BLOC.
 

JohnKreese

Pelican
Catholic
I was going to sign up for a meet earlier this year, but, as crazy as it sounds, balked at the "all competitors must wear a singlet" requirement. I know its common in powerlifting, but c'mon. What's wrong with a standard-fitting t-shirt and shorts?

Was too bad, too. I easily would have won the 74kg class (regional meet, nothing major).

For the first-time competitor, I would suggest this classic:

Prepping for Your First Powerlifting Meet​


Really hits on a lot of facets of breaking through the mental barriers of competing, meet-specific programming prep, and weight selection.
 

get2choppaaa

Hummingbird
Orthodox
The meet is through USPA. It will be limited to 60 lifters. I currently weigh 204 at 6', but by then I expect to add a few pounds. I've been lifting 3 days a week doing full body workouts (mainly squat, bench, deadlift, and press). I've been milking linear progression for almost a year and I am just now starting to miss reps, so I might have to change things us a bit. I use an online coaching service through BLOC.

Right on.

I've really enjoyed a 4 day Congugate split. I wish I would have started out doing this earlier. Would have helped the mental barrier of missing a lift in the conventional lifts...

Plus you get so many builders and testers and exercise variety.

Also can I suggest a sled if you're not using it for recovery and also overload. (I like the Elite FTS sled.. but the westside one or the rogue sled are great also... I'm talking sled not Prowler here. The Prowler just beats me too too bad into my recovery)
 

Uzisuicide

Kingfisher
Protestant
Gold Member
I made the mistake of pushing the limit too far. I went too heavy too soon at the gym. My age finally caughr up to me. Elbows and shoulder primarily on my weaker side are giving me problems that I'm trying to work around. Are thery any foods or supplements that can help strengthen and heal connective tissue?
 

newcomer

Robin
Orthodox
I made the mistake of pushing the limit too far. I went too heavy too soon at the gym. My age finally caughr up to me. Elbows and shoulder primarily on my weaker side are giving me problems that I'm trying to work around. Are thery any foods or supplements that can help strengthen and heal connective tissue?
Light pump work/bands help with my elbow pain, pushing the blood into the tissue and helping it to recover.
 

get2choppaaa

Hummingbird
Orthodox
I made the mistake of pushing the limit too far. I went too heavy too soon at the gym. My age finally caughr up to me. Elbows and shoulder primarily on my weaker side are giving me problems that I'm trying to work around. Are thery any foods or supplements that can help strengthen and heal connective tissue?

@newcomer is correct.

Bloodflow via ultra high reps will help.

Also chin ups will help elbow pain (not pullups but chin ups) Google mark Rippetoe and chin up elbow pain.

Supplements wise: BCM95 circumen (basically herbal in profen) capsaicin cream and horse liniment and a good set of elbow sleeves (i like iron rebel, not too thick but still supportive) will allow you to train through this (look up Ben Pollack Unf**" your elbows)

Ultra high rep band push downs (like sets of 200 every day for these will help.

Also I use ice immediately post work out and an electronic stimulation device for 20 mins on the area. (Currently dealing with shoulder pain) also anti inflammatory are your friend, or Ib profen 800 mg for 2 weeks 3x a day.

As far as collagen synthesis....If you were doing TRT and had a good doctor, low dose nandralone (100mg a week is what's been used in studies) has shown itself to rebuild tissue in the joints and no negative side affects... But I don't think that you are looking for that route nor am I saying that you should do that...but it does work for a purely medicinal and not cosmetic reason. Dr Lipshultz at Baylor has produced studies showing this.
(not advocating exogenous anabolic steroid use just providing facts)
 

Uzisuicide

Kingfisher
Protestant
Gold Member
Thanks for the input guys. With appropriate blood tests and medical input I'm on week 7 of 500mg Test E and 400mg Nandralone D per week. So hopefully that can help recovery. I'll give the other ideas a try and figure out what works. Didn't have the joint problems at thirty something but they're sure here at 40 something.
 

get2choppaaa

Hummingbird
Orthodox
Thanks for the input guys. With appropriate blood tests and medical input I'm on week 7 of 500mg Test E and 400mg Nandralone D per week. So hopefully that can help recovery. I'll give the other ideas a try and figure out what works. Didn't have the joint problems at thirty something but they're sure here at 40 something.
Well disregard my comment about the hot sauce... That ought to do a lot more than heal your joints haha.

Also, i would vary angles on your movements as majority of elbow pain is from overuse and bad shoulder/wrist mechanics.

I had a lot of elbow pain with benching until I corrected the angle of my forearm and wrist and learned not to let my wrists roll back.
 

Stadtaffe

Kingfisher
Orthodox
Gold Member
I have always been more a runner than a lifter, and the only one of the powerlifts I would do was bench press, and in recent years no impressive numbers.

For a few years now I have been doing 3 sets of 10 each of dead lift and squat at the gym. For dead lift I can do the heaviest of those sets of 10 with about 20% more than my body weight and for the squat with 1x body weight.

Was just wondering if you guys are like ants who can lift many times their own body weight?

Correct me if I am wrong but I believe that it is typical that a dead lift in a competition may involve a single rep of 3x body weight and squat perhaps 2x. Or is that just the Olympians..

If that is true, how do those people train in terms of reps, sets and multiple of body weight?
 

JohnKreese

Pelican
Catholic
I have always been more a runner than a lifter, and the only one of the powerlifts I would do was bench press, and in recent years no impressive numbers.

For a few years now I have been doing 3 sets of 10 each of dead lift and squat at the gym. For dead lift I can do the heaviest of those sets of 10 with about 20% more than my body weight and for the squat with 1x body weight.

Was just wondering if you guys are like ants who can lift many times their own body weight?

Correct me if I am wrong but I believe that it is typical that a dead lift in a competition may involve a single rep of 3x body weight and squat perhaps 2x. Or is that just the Olympians..

If that is true, how do those people train in terms of reps, sets and multiple of body weight?
Olympians don't actually compete in the Power lifts. They compete in the Olympic lifts/"Weightlifting" (Snatch, Clean-and-Jerk).

As it is, Olympic-level, Olympic lifters usually don't bench much, but generally squat at least 2.5-3x body weight and deadlift at least 3x bodyweight (most of these guys almost clean-and-jerk 3x body weight so they certainly deadlift that much).

Real deal powerlifters (again, not in the Olympics) are generally a bit stronger than this (close to 4x body weight deadlift isn't unheard of)
 

Optimus Princeps

Woodpecker
Orthodox Catechumen
How did your meet go?
Went really well. I cut from 215 to 198 just to get a feel for it and how much strength it would make me lose for when my lifts are more competitive. It ended up not affecting my strength at all and I was up to around 213 by meet day. My last gym pr's before the meet were 345x3 squat, 285x3 bench and 405x3 deadlift.

I opened pretty conservatively to be safe since I cut so much. 150kg squat felt easy. 2nd attempt 160kg also felt pretty good. So went up to 170kg and got that pretty easily as well. It makes me think I could've added another 10kg and got it, as while it felt hard while doing it, watching back the video it went up fast without much grinding.

For bench I put in my opener at 120kg but my warmups went well so they let me change it to 122.5. I was a little excited and forgot about the start command so jumped it and got redlighted. It still flew so I went up to 130kg which also flew so I decided to jump up to 140kg/308lbs and hit it. I think I even couldve gotten 142.5 but that was my first time ever going above 285 so I was happy with breaking 300.

Deadlift was what I was most worried about as the week after I hit 405x3 I had a ton of fatigue and almost failed my warmup at 365 so I opened at 364/165kg which I got easily, jumped up to 187.5/413 and got it. I was planning on going between 195-197.5 on my third but i saw the 200kg/440 and decided to go for it and was able to get it with a lot of grinding. Felt awesome hitting it and massively pr'd in all my lifts. Everyone was really friendly there and I had a lot of fun. Can't wait to compete again, but I'm definitely feeling very beat up still.
 

get2choppaaa

Hummingbird
Orthodox
Went really well. I cut from 215 to 198 just to get a feel for it and how much strength it would make me lose for when my lifts are more competitive. It ended up not affecting my strength at all and I was up to around 213 by meet day. My last gym pr's before the meet were 345x3 squat, 285x3 bench and 405x3 deadlift.

I opened pretty conservatively to be safe since I cut so much. 150kg squat felt easy. 2nd attempt 160kg also felt pretty good. So went up to 170kg and got that pretty easily as well. It makes me think I could've added another 10kg and got it, as while it felt hard while doing it, watching back the video it went up fast without much grinding.

For bench I put in my opener at 120kg but my warmups went well so they let me change it to 122.5. I was a little excited and forgot about the start command so jumped it and got redlighted. It still flew so I went up to 130kg which also flew so I decided to jump up to 140kg/308lbs and hit it. I think I even couldve gotten 142.5 but that was my first time ever going above 285 so I was happy with breaking 300.

Deadlift was what I was most worried about as the week after I hit 405x3 I had a ton of fatigue and almost failed my warmup at 365 so I opened at 364/165kg which I got easily, jumped up to 187.5/413 and got it. I was planning on going between 195-197.5 on my third but i saw the 200kg/440 and decided to go for it and was able to get it with a lot of grinding. Felt awesome hitting it and massively pr'd in all my lifts. Everyone was really friendly there and I had a lot of fun. Can't wait to compete again, but I'm definitely feeling very beat up still.
That is awesome.

Congrats on the PR's. Really solid going 9 for 9.

Maybe spend the next week or two doing some accessory work or stay under 70percrnt and get some rest...then you ought to be able to get back at it.

What is your programing like?
 
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