started power lifting, critique please, thanks
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 started power lifting, critique please, thanks

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DSM

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started power lifting, critique please, thanks - Wednesday, September 10, 2008 8:21 PM
So start power lifting this week. i'm only looking to raise my bench tho. Dont hate me!! lol tonight was  my first night touching base with the different motions and lifts. I got help from a friend and it seems pretty solid. I figure I'd do everything in 2 week intervals. EX. I'll start doing 4x3 straight bar on bench and doing the normal incline 3 or 4x6 straight bar then dumbell incline. after this ill work shoulders in the same day. (monday) tuesday: legs, abs. Wed: back, arms. Thurs: legs, abs. Friday the same chest and shoulder workout as monday. its all back and forth, wed of the next week I would be back on my chest. K, now, after 2 weeks I completely switch. Start doing a couple sets of static for 12 sec then do a few sets (3 or 4x3 of half range of motion bench, upping weight huge. Do this in the same routine as the last 2 weeks. ( i mean the amount of rest b/t chest days). These 2 workouts. going 2 weeks at a time and only doing the static maybe a total of 4-6 weeks. (3 cycles) What do u guys think? sorry for it being put together sloppy. If you cant interpret, ill re-explain in an ordered fashion lol. im tired
Aug 25. 2008
19 Years Old
181 lbs.
6'1
Bench: 225x6; sept 17. =)
Godzmarine

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Re:started power lifting, critique please, thanks - Thursday, September 11, 2008 2:19 PM
You should Squat 3 times a week and Deadlift sometime too.    I hate you.
Please check it out.
DSM

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Re:started power lifting, critique please, thanks - Thursday, September 11, 2008 6:37 PM
sorry man. i would only like input on what i plan on doing. its not that i dont deadlift or squat. I just dont want to power lift those.
Aug 25. 2008
19 Years Old
181 lbs.
6'1
Bench: 225x6; sept 17. =)
Gottabefit

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Re:started power lifting, critique please, thanks - Thursday, September 11, 2008 7:38 PM
Powerlifting means you Squat, Deadlift and Bench

If you ain't doing all three of 'em you ain't powerlifting son (btw i'm younger than you lol)

First off, I really don't understand what you op'd but i'll try

If you want to increase your bench (wich I think is you want) specially if you're lifting heavy, you ought to separate delts and chest (do them on different days)

If you are new to these compound lifts (wich form my understanding you are) you should practice on form for a couple of weeks before lifting heavy

Squatting and deadlifting increases your bench (yes it's true, it's been proven that major compounds movements release hormones in your body increasing your overall performance)

When training to increase strengh as the main goal you must have in mind that your training your muscle-mind conection, so fatiguing (f**k spelling!) the muscles is a big NO, it will only make your progress slower

A 5x5 set/rep range may be ideal (although it may not always be like that, differs from person to person), increase the weight everytime you can while keeping good form, THIS IS A MUST

Periodization training is an interesting way of training, specially for strengh, although some members may not agree

Your workout schedule is your choice, but remember don't overdo it
Squat max - 245lbs
Bench max - 188lbs
Deadlift max - ¿?
Front Squats(atg)- 5x165lbs
NBSFighter

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Re:started power lifting, critique please, thanks - Thursday, September 11, 2008 7:46 PM
You say you want to start powerlifting, then go on to list a routine that has nothing to do with powerlifting.  Am I missing something here?

DSM

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Re:started power lifting, critique please, thanks - Friday, September 12, 2008 9:50 AM
ok i guess we dont make inferences around here... power lifting leads to strengthening ALOT. maybe thats what i should have said. my mistake, im strengthening my bench press. Gottabefit: I'm not new to any lift at all lol. an im in fact practicing form, I have my workout alrdy set and everything. thanks for the concern tho
Aug 25. 2008
19 Years Old
181 lbs.
6'1
Bench: 225x6; sept 17. =)
Yet

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Re:started power lifting, critique please, thanks - Friday, September 12, 2008 3:10 PM
We do make inferences around here, just not about powerlifting, and bench press strengthening.  Put this in the training section, maybe you'll get some decent advice about your 'routine'.  However, it looks terrible to me.
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08
Nm0ney34

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Re:started power lifting, critique please, thanks - Friday, September 12, 2008 5:23 PM
Your routine doesnt look very good man...

Your trying to improve your bench? do squats and deadlifts...

And why are you only trying to improve your bench?

Squat
Bench
Row/clean

Squat
Deadlift
OH press

The above routine would do you wonders. I recommend you read this
http://www.geocities.com/elitemadcow1/Topics/Training_Primer.htm

and then read his basic 5x5 routine and see if you can understand it.


current 5rm On the texas method
Squat:325
Deadlift:365
Bench:255
My lifting journal

http://strengthmill.net/forum/showthread.php?s=38c084ec0455b629ed0f09e4af40aeaf&t=2407&page=8
DSM

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Re:started power lifting, critique please, thanks - Saturday, September 13, 2008 12:31 AM
sorry about all this. this was a fuss for no reason. i dont need to strengthen. im happy with the results i have now. I'll keep doing what i do. thanks for all the input tho guys
Aug 25. 2008
19 Years Old
181 lbs.
6'1
Bench: 225x6; sept 17. =)

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