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powerlifting techniques,and routine help.

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Sheeps_Clothing
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2003/11/06 21:14:25 (permalink)

powerlifting techniques,and routine help.

i have been struggling with my squat form for a long time. as veganlifter will testify, i adopt a high bar quad squatting technique.

i want to adopt a wide stance, bad ass powerlifting technique.
i would really appreciate help with what people think i should do in relation to routine changes- i guess i should break slowly into this technique?

would sumo style deads be complimentary?

i am looking to enter a district level powerlifting competition at the end of next year.

to be competitive and make my family proud, i believe i need to make serious progress whilst maintaining weight below 90kg.

by this i mean 50kg+ on my squat and dead, and 30kg on my bench.....



#1

6 Replies Related Threads

    big-bad-bencher
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    RE: powerlifting techniques,and routine help. 2003/11/06 22:32:23 (permalink)
    one routine - westside, it will pack some serious strength onto you.
    #2
    suggy3001
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    RE: powerlifting techniques,and routine help. 2003/11/06 22:45:59 (permalink)
    why not use one of your sets each workout to adopt a wide stance/low bar. or maybe 2 sets. this way you maintain the strength you have while your body adjusts to the new style
    #3
    Sheeps_Clothing
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    RE: powerlifting techniques,and routine help. 2003/11/07 00:16:45 (permalink)
    i like westside- but i also like to keep things simple. how does this look????

    mon-
    max effort lower body- low box squat/ sumo deadlift/good morning
    compound leg movement
    heavy ab work

    tuesday
    max effort bench press- bench press/ close grip bench press/ board press
    compound tricep movement
    heavy lat work


    thursday

    box squats- 8 x 2. dynamic. work on speed.
    speed deadlifts- 8 x 2 . dynamic. work on speed.
    compound hamstring movement.
    heavy ab work


    friday

    speed bench- 8 x 2
    compound tricep movement
    heavy lat work
    optional shoulder work


    still to be convinced about westside. . but i do need something fresh to liven my training up.

    my weaknesses are-

    tricep strength in bench. especially just off lockout
    squat + deadlift- posterior, hamstring, hip and technique.


    #4
    help2001
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    RE: powerlifting techniques,and routine help. 2003/11/07 08:30:30 (permalink)
    well its good you have recognised your weakness

    I had a tricep weaknes on the bench but 6 weeks or so of bench followed by closegrip bench then dips cleared that problem up

    I notice you have "heavy lat work" 2 days - do a row 1 day and chins the other
    #5
    veganlifter
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    RE: powerlifting techniques,and routine help. 2003/11/07 08:32:19 (permalink)
    BB, i'm also moving to wide stance, as wide you can fit inside the rack, and i'll do 3x3 squats with increased width every week and then 3 sets of arse-to-floor very wide squats. I think that should sort it out.

    But that westside, as weird as it is, seems to work to everyone who has given it an honest try. I think i'll give it a go early next year as well.
    #6
    suggy3001
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    RE: powerlifting techniques,and routine help. 2003/11/07 12:44:58 (permalink)
    personally im not convinced by 'speed deadlifts'. I would rather see either power cleans or high pulls, obviously in same weight range of about 60%.
    #7
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