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Powerlifting Comp. (How to Prepare)

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Slyblackdragon
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2003/11/16 04:38:28 (permalink)

Powerlifting Comp. (How to Prepare)

I have a friend who competes in local amature meets and says I should give em a try. I am on a version of Frankie's 5x5, he trains westside.
Is this routine suitable to get me stronger, and how do I work my explosiveness. IE-always using max effort?

I am really excited about this. I manly wanted to get bigger, but the though of being in competition for lifting sounds really really good. Since you are supposed to start out P lifting anyway, why not compete with it?
#1

11 Replies Related Threads

    scruffy
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/16 15:54:43 (permalink)
    westside is far superior IMO to a 5x5 routine, it is aimed at just getting stronger at the big 3 lifts
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    MikeyFive
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/16 17:42:35 (permalink)
    Agree with Scruffy, but I would generalise and say that any system based around working up to max triples or singles would be very beneficial to you
    #3
    Frankie NY
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/16 18:47:41 (permalink)
    quote:
    Originally posted by scruffy

    westside is far superior IMO to a 5x5 routine, it is aimed at just getting stronger at the big 3 lifts


    I agree with Scruffy and MickeyFive. If you want to compete in powerlifting, you need a routine that focuses on the big 3 lifts and on pure power.

    That being said, you need to prepare your body for low rep training. I would recommend doing 5x5 for at least 6 months before moving below 5 reps. Then, I would recommend not going below 3 reps for another 3 months. You can't rush tendon and ligament strength.
    #4
    scruffy
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/16 21:05:11 (permalink)
    god we all 3 of us agree on something lol!!

    but seriously Frankie has a very good point there about letting your body adapt, ligament and tendons need to get used to the weight over time,5x5 will be ideal for now and you will also gain experiance and form in the lifts, strength is a major factor in the powerlifting game but tecnique is also just as important.
    #5
    Slyblackdragon
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/16 21:32:30 (permalink)
    Allright thanks for your help guys. i'm really excited about this. The next competition won't be for a long time now, at least 6 months or so, details are still a little sketchy. So stay on 5x5 till stay this summer, and then go down to like 8x3 or something?
    #6
    Slyblackdragon
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/17 01:17:50 (permalink)
    From what I have talked to my friend about, I must train shirted and suited if I am to stand a chance. They are both allowed, and w/o it, I would be at a disadvantage.

    My currents lifts are in my sig, but havent maxed in a long time. My bench seems to be down if anything, but am sure my deadlift is up substantially. Squat I still haven't found my groove, so maxing may not be an option yet. You can enter in 2 or 3 lift competition. So I may wait till next time for squat. I really appreciate all your help, as I said I am really excited, but have no idea what to do.
    #7
    Slyblackdragon
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/17 15:12:00 (permalink)
    Bump
    #8
    scruffy
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/17 17:39:57 (permalink)
    quote:
    Because if you plan on competing with a bench shirt and squat suit I would start using them now as it can take a good while to find the groove.


    i am not disagreeing totally, but from my experiance i have trained with out a shirt and have only really used it occasionally, there is a groove,for sure but IMO i would train raw until comp time comes near, then add the shirt, some meets have shirted and raw and if your raw is high enough it may be worth considering that route instead,i plan to train with my shirt about 6 weeks out from my bench comp so i have either option, cant comment on the squat suit thou.
    #9
    MikeyFive
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/17 21:33:15 (permalink)
    quote:
    i am not disagreeing totally, but from my experiance i have trained with out a shirt and have only really used it occasionally, there is a groove,for sure but IMO i would train raw until comp time comes near, then add the shirt,

    Sure, but thats the whole idea with Westside's style of training, isn't it. You use chains and bands to emulate the feel of wearing a bench shirt all year round, so when you finally do get in to the shirt it won't take that long to find your groove. If you were training Metal Militia you'd be shirted all year round.

    So, it depends on what system SBD wants to train with as to whether he gets in to a shirt early.
    #10
    trickyricky
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/17 22:11:18 (permalink)
    i agree, train raw, find out how much the bench shirt adds to your lift ie 15kg or whatever and when you get near to the meet work to whatever percentage of your 1 rep max your going to that day ie.85% and when you want to try the shirt just do 85%+15kg or whatever you want but bear in mind if its less than 60-70% of your max you wont get it to your chest.
    when you get to the comp start light and get your opener you dont want to bomb out, i nearly did yesterday and i opened 50kg under my pb cos of technicalities and ive bin competing a year !!!!
    #11
    scruffy
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    RE: Powerlifting Comp. (How to Prepare) 2003/11/18 21:10:21 (permalink)
    quote:
    Sure, but thats the whole idea with Westside's style of training, isn't it. You use chains and bands to emulate the feel of wearing a bench shirt all year round, so when you finally do get in to the shirt it won't take that long to find your groove. If you were training Metal Militia you'd be shirted all year round.


    for a complete beginner to powerlifting he would not even be thinking about bands and chains yet, he needs to refine his teqnique and find his grooves, get the feel of the exercise and the poundages being used, which is damn near imposiible if you jump straight in suited and booted.
    #12
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