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City of Grit's first go at powerlifting

Cityofgrit said:
No, but the guys have suggested getting away from low bar squatting for a while. It puts stress on the elbows and that could be my problem.
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May want to consider testing that out sooner than later. If it is causing the problem it may become a more permanent or more severe issue.
 
Cityofgrit said:
So, 375 lbs. squat, 450 lbs. Deadlift., 305 lbs bench. I missed in 470 lbs. In deadlift. My bench was just shit today. Squat was a surprise though
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Sounds like me. I think I do good on squats since they are the first lift. I always underestimate my squat. I typically over estimate my bench. That pause makes it quite a bit more challenging
 
Worf said:
Sounds like me. I think I do good on squats since they are the first lift. I always underestimate my squat. I typically over estimate my bench. That pause makes it quite a bit more challenging
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I've honestly never even approached that weight squatting before. It felt like I could get more. But bench...I have gotten 315 before...just wasn't my day.
 
Cityofgrit said:
I've honestly never even approached that weight squatting before. It felt like I could get more. But bench...I have gotten 315 before...just wasn't my day.
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That’s awesome. For me I think I sand bag on squats because, well it’s on my back and I don’t want to get folded. I’m a lot more balsy with a spot
 
Worf said:
That’s awesome. For me I think I sand bag on squats because, well it’s on my back and I don’t want to get folded. I’m a lot more balsy with a spot
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I think it's the same with me. When I'm training it's by myself so I am worried about having to let the bar roll off my back. My deadlift, I really need to bring that above 500 to feel decent about it. The heaviest I had ever gone on it before today was 415. Squat was 325. I'm going to apply my new PRs in my next program. I may have been short changing myself just a little. Bench though...what a fucking disaster. I am going to have to really work on bench.
 
Honestly guys...this was a little competition. Maybe 25-30 people. I want a 500 lbs. deadlift and I need to figure out what will do that. I have read over a bunch of articles about deadlifting and sub maximal training. I have read an article on progressive movement training and that sounds interesting. I gotta figure this out.
 
OK take this with a grain of salt cause it was a long time ago that I lifted heavy for meets. This helped me a bit after I did a 5x5 program. Also theart that talks about 50 percent and moving it quick that really did help however I would do a little heavier than 50 percent weight and try and focus on getting all my muscles to fire at the same time for explosiveness hopefully that makes sense :). Theven quote is from an old member who used to Powerlift and gave me some pointers.

porky little keg said:
I'll just post it up here in case anyone else wants to know....

My team follows a basic powerlifting split. Nothing fancy and pretty old-school. Bt our methods have made a number of world champions, and we have current world, national, and state champs lifting with us now.

The basic outline for a week:

Saturday is the big one. We squat and deadlift. Nothing more than 5 reps for warming up, one or two reps for heavier sets. To handle heavy weights you have to handle heavy weights. I've seen guys who can deadlift 605 for 5 reps but can't pull 650 once..... to lift heavy you have to lift heavy.

Some guys do light assistance and flushing work on Sunday, 5-10 rep leg press, some barbell rows, light triceps work and sled pulls and pushes.

Tuesday we bench..... flat bench. We do lots of work off of boards ( google this if you don't know what this is) mostly in the 2-board range, although we do touch the chest every workout with something.

Some guys go in Wed. as well for speed work. Using ~50% of a max weight or less and working on moving the weight as fast as possible. Sometimes we pull standing on blocks or do reverse band squats or deadlift ( again, youtube or google this)

We all either cycle our weeks so that one week is all heavy work in the 3 competition lifts and the next week is light with more accessory work for a 2-week wave, or we do 3-week waves where week one is heavy singles, week two is medium weight, maybe for reps and with assistance work, and the third week is light with barely any assistance work.

Both my 181 buddy I mentioned above and myself work 3-week waves.

The biggest change in training is that you have to get over the body part split that we all start with thanks to flex magazine or whatever you read while starting out..... powerlifters train the lifts, not bodyparts. All work is designed to get stronger in the 3 competition lifts ( or to recover from training)....... cardio is fine, and most powerlifters who compete on the level I'm at other than some super heavy weight guys are in good shape..... so powerlifting doesn't mean big guts and 5 chins. There are lots of good lifters who look just as jacked as any bodybuilder.... and although it's harder on your joints to be too lean and handling huge weights there are lots of top guys with visible abs.....

definitely go to any local meets you can find and start talking to people, most lifters are really cool about inviting guys in to train with them and could help out a lot.
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