Powerlifting Training, very start to competition, hopefully!!

Decided to get into powerlifting, this will be my journal to chart progress, not been lifting heavy previously so totals are very low but got to start somewhere. Weighing about 81-82kg at present so will be looking at staying about this weight with the goal of after maybe a year entering a competition at the 82.5kg class, then before my 40th, (37 now) trying to lift 1.5x bodyweight Bench, 2x Bodyweight Squat and 3x Bodyweight Deadlift or maybe 2.5 as 3 may be a step too far.
 
Lifts last time of training/recording which was last week werent great even less than before as had about 5-6weeks off but its a start, main problem is my squatting, as with being a former distance runner my legs are very skinny and no mass or real strength, so the 2x bodyweight squat will be an achievement when you see all I can do so far.
 
June 2010 Squat 100kg      /    June 2011 Squat 145kg
June 2010 Bench 95kg       /     June 2011 Bench 120kg
June 2010 Deadlift 160kg  /     June 2011 Deadlift 210kg

Good luck. I suggest looking at the following logs to check out different PL train;

Dave284
Fat Pete
Cricket Fire
 

Iain's isn't bad either, but i guess he can't recommend himself!

Best of luck!

Best of luck.

thanks lads, i'll be checking those logs for some tips and ideas

Best of luck mate.

Wednesday 16th June 2010
 
First day of training tonight, trained with a few experienced guys to see how its done correctly, so not a real heavy session more getting to grips with form etc.

Found out my bench technique was way off for powerlfiting, was too slow and lowering too high up my chest, so after failing at my one rep max the weight was lowered and concentrated on form.

Flat Bench

2 x 8 60kgs, slow controlled
1 x 3 100kg
1 x 110kgs, falied
3 x 5 80kgs fast reps, 5th held for two then pressed hard and fast

Close Grip Bench

2 x 5 60kgs fast reps

Seated Barbell Shoulder Press

3 x 10 40kg Barbell, Fast Reps

Seated Dumbbell Shoulder Press

2 x 10 20kg Dumbbells, Fast reps

Superset

Seated Chest Press, Underhand grip, 25 fast reps
Tricep Pushdowns, 25 fast reps

No idea of the actual weight on the supersets as forgot to take a note of it.

Good luck Husky

trained with a few experienced guys to see how its done correctly

This is definately the best thing you can do at the start of your powerlifting "career" - so much better than pissing around making the same mistakes others have made before haha


Looks good pal

cricket_fire


Good luck Husky

trained with a few experienced guys to see how its done correctly

This is definately the best thing you can do at the start of your powerlifting "career" - so much better than pissing around making the same mistakes others have made before haha


Looks good pal

thanks, yeah thought it best to seek decent advice, one is a former European Champ and the other a World Champ in the association they compete in so not bad advice at all.

Thursday 17th June 2010, Squat Training

Lots of warm up on the legs as had knee problems in the past so not wanting to risk any further. My weak area is legs so going to take time to get up to decent weight but got to start somewhere, not going to rush in and try and lift too much and injure myself.

Squats

2 x 20 reps bodyweight
2 x 15 reps Bar only
2 x 8 reps 60kg
1 x 6 reps 80kg
3 x 5 reps 90kg
2 x 5 reps 95kg
1 x 3 reps 100kg

Leg Press

1 x 6 reps 160kg
3 x 5 reps 200kg

Seated Calf Raise

1 x 15 reps Level 10, (no weight written on stack so just count the distance down the stack)
3 x 12 reps Level 13

Dumbbell Squats

1 x 8 reps 150lbs, 75lb dumbbells
3 x 8 reps 170lbs, 85lb dumbbells

Abs

4 x 25 crunches

Good your training with good guys. Getting the right tech going is biggest hurdle at first?

Are they BDFPA guys? I may have met then before? Although only did one year at BDFPA before my now aborted attempt to do equipped lifting lol

they are yes, won't mention names as they dont use this site, so not my place to say, but you may well have met them before.

No probs!

Friday 18th June 2010  Back Training

Got to work on my grip on deadlift as I like it the most out of the three exercises but my grip is really letting me down. Tried the alternate grip upto 140kg and it was ok, but then at 150kg and 160kg I had to grip it both hands palm up or palm face away from me, if that makes sense otherwise I was dropping the weight.

Deadlift

2 x 10 reps 60kg
2x 8 reps 100kg
3 x 5 reps 140kg
2 x 3 reps 150kg
2x 1 reps 160kg

Bent Over Row    (bench that holds you leaning over at 45degrees rather than standing bent over barbell rows, makes it a fair bit harder for some reason)

1 x 8 reps 40kg
3 x 6 reps 50kg 

Dumbbell Shrugs

3 x 8 reps 220lbs, 110lb Dumbbells

Hyper Extensions on Frame

1 x 12 reps Bodyweight
2 x 12 reps Bodyweight + 10kg
3 x 12 reps Bodyweight + 20kg

Thought about doing some dircet grip work? To be fair you grip will catch up quick. but no hamr doing some timed holds or some over relevant stuff?

Iaink I think I'll have too, as my grip is failing before I can really test myself so if I want to progress at any decent pace I'll have to add some direct grip work, possibly on my bench day at the end so I have recovered in time for deadlift day.

I'd do it at end of deadlift training. Your grip will come on fast though just by deadlifting etc etc

Tuesday 22nd June 2010     Bench Training

Flat Bench

1 x 15 reps Bar only
2 x 8 reps 60kg
2 x 6 reps 80kg
3 x 5 reps 85kg, fast reps, 5th held for two then pressed hard and fast 
1 x 3 reps 90kg
1 x 2 reps 100kg

Close Grip Bench

1 x 6 reps 60kg
3 x 5 reps 70kg, fast reps, 5th held for two then pressed hard and fast

Seated Shoulder Press, on Smith Machine

1 x 8 reps 40kg, fast reps
3 x 8 reps 50kg, fast Reps

Seated Shoulder Press, Dumbbells

3 x 8 reps 25kg Dumbbells, fast reps

Superset,

Seated Chest Press, 25 reps 40kg, fast reps
Tricep Pushdowns, 25 reps number 10, fast reps (no weight just numbers on stack)

Thursday 24th June 2010  Squat Training
 
Going to start altering the warm up sets as looking at it there are too many, maybe one of each bodyweight and bar then just 1x60kg instead of 2 etc so I have more energy for the heavier weight or it will take even longer to get to a decent weight.

Squat

2 x 20 reps Bodyweight
2 x 10 reps Bar Only
2 x 6 reps 60kg
1 x 6 reps 80kg
1 x 5 reps 90kg
3 x 5 reps 95kg
1 x 3 reps 100kg
1 x 1 rep 105kg

Leg Press

1 x 5 reps 160kg
3 x 5 reps 200kg

Seated Calf Raises

1 x 15 reps level 10
3 x 12 reps level 14

Dumbbell Squat

1 x 8 reps 150lbs
3 x 8 reps 170lbs

Abs

5 x 25 crunches

Hi mate

Which gym did you join in the end?