powerlifters????

i'm in the process of making a powerlifting routine that i will begin in april.  main goal is to increase the 3 main lifts and begin competing.  nothing big right away, just ones that the gym at the base puts on.  i'll even see what i can find out at the local golds gym. 
 
are there even any powerlifters on this site?  anyone currently training for competetions?  i would like to see what others have done to compete.  routines, lessons learned, best time to eat and so forth, good websites and so forth. 
 
i'll get my routine up in a bit.  lots of things going on here, movin around and traveling because its time to COME HOME!!

My Beast Journal
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---have new one now. goal is eventually to turn that one into a beast journal as well.

you know kubla i've read thru some of your threads and watched your vid and have to tell you i'm seriously considering switching to powerlifting. what sites would you recommend? i think this week i've got to invest in some new equipment for the home gym....and maybe track someone down who can teach me proper form since there's noway i'd do a serious powerclean and press without correct form.

I'm a competing powerlifter, I did my first competition last November and won my weight class (181) and I have one coming up on Feb 21 (I'm cutting down to 165).  I do have not switched up my routine except I do less reps (6,4,2) and more weight for the 2 weeks before the competition.  I never got into doing things specifically for powerlifting (like chains and bands).  I really just do it because I'm pretty strong for my weight and it gives me more goals to set and reach. 

danimal--i did see that thread that you won.  thats awsome!!  good luck on your next one! its comin up pretty soon.

jfrankiw--in one of the threads i linked a site about lifting.  for equipment i would check out craigslist.  i hear you can easily get a bar, bench and 200lbs in weights for 200$.  as far as form is concerned imo the powerclean is the hardest to learn.  you can get mark rippitoe's book starting strength.  it shows the mechanics and proper form.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

the Danimal


I'm a competing powerlifter, I did my first competition last November and won my weight class (181) and I have one coming up on Feb 21 (I'm cutting down to 165).  I do have not switched up my routine except I do less reps (6,4,2) and more weight for the 2 weeks before the competition.  I never got into doing things specifically for powerlifting (like chains and bands).  I really just do it because I'm pretty strong for my weight and it gives me more goals to set and reach. 

are you going to lose strength cutting that much?  even if you just lose a little, you'll still tear it up i bet for that weight class.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

I don't know to much about powerlifting, but look into Westside principals, or maybe Wendlers 5-3-1.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

KublaKhan


are you going to lose strength cutting that much?  even if you just lose a little, you'll still tear it up i bet for that weight class.

I've lost a little bit of strength (maybe 10 lbs.) on my bench but my deadlifts have gone up about 25 lbs. and my squats have gone up about 70 lbs. since November. 

the Danimal

KublaKhan


are you going to lose strength cutting that much?  even if you just lose a little, you'll still tear it up i bet for that weight class.

I've lost a little bit of strength (maybe 10 lbs.) on my bench but my deadlifts have gone up about 25 lbs. and my squats have gone up about 70 lbs. since November. 

thats awsome! 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Kubla, my buddy Mark and I are extremely dedicated powerlifters.  I am training for a full body powerlifting competition at the end of March, and would be more than willing to share my workouts or anything else that you may need.  We have seen PRs just about every day of every week doing the workouts we do, so feel free to ask or even critique!  Stay motivated and good luck!

im into powerlifting. im not a powerlifter per se as i dont compete, but my training is based on the basic movements.
i dont train for singles or even 2-4 reps, i like to keep them higher and have a proper work out because like i said, i dont compete, but my strength in the 6-8 rep range is actually very good, being that i can comfortablly bench 140kg for 8 reps, and deadlift 200kg for 15 reps. ill post my routing this afternoon, cos i have a meeting to get to.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

clearly the moment youve been waiting for, haha.

Tuesday - Clean and press.
new exercise to me, so im concentrate on adding pounds to the bar in a 5 x 5 manner. managed 70kg, moving up 2.5kg every time i achieve it.
military press - 2 sets, 80kg and 100kg, 8 reps (smith machine)
bicep curls. 3 sets of 5 reps, heavy, increasing by one pound per week.
 
Thursday - Bench Press
warm up - 90kg - 12 reps
worksets 1, 2 and 3 - 141.25kg. if the three combined reach 18 reps, i move up another 1.25kg
worksets 4 and 5 - drop 25kg and aim for 12-14 reps
worksets 6 and 7 - drop 15kg and aim for 10-12 reps
 
Saturday - squats and deadlifts
two sets of ten reps on squats using maybe 100-110kg.
one work set, set the power rack pins to just below parrallel, and rep out as many squats as i can. last effort was 20 reps with 140kg, inclrease by 2.5kg if i reach 15 reps.
rest for ten minutes as this takes it out of me.
 
deadlifts - 10 reps with 120kg
               10 reps with 150kg
                as many as possible with 190 this week. if over 15 reps, increase by 2.5kg. ive dropped not far off two stone since i lifted 200kg for 2 sets of 15 reps, so im working my way up again.
 
anyway, thats it, and combined my lifts increased something like 45kg (100lbs) in 8 or 9 weeks.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

give Westside routine a shot...or Westside for Body Builders...

"deadlift day" you may want to toss shrugs and use that for assistance day...and throw some pullthroughs instead of pulldowns at the end...

you a strong dude, you;lll get stronger on westside prgoram

im actually powerliftin right now my basic setup goes  6,6,3,3,2,2,1,1,1 twice a week

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

awsome guys.  dont have much time to write too much, but i will for sure check out the westside principles and ask any questions to you all.  thanks

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.