Thread: Powerlifters!

  1. #1
    Field Marshal blabber's Avatar
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    Powerlifters!

    I'm not on this forum much, but... I'm curious if there are anymore on this forum?
    Show yourselves!

    (bodyweight, federation, raw/equipped and maxes are optional!)

  2. #2
    Keyboard Turner
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    I'd love to get into it, but sadly no. On the other hand, Big E Langston and Mark Henry are now both on Smackdown. Henry wants in the Elimination Chamber to become the #1 Contender for the World Heavyweight Championship, and Langston is defending Dolph Ziggler who has the money in the bank briefcase to cash in on that championship.

    So perhaps these powerlifting legends of the 90s and 2000s will collide!

  3. #3
    Quote Originally Posted by blabber View Post
    I'm not on this forum much, but... I'm curious if there are anymore on this forum?
    Show yourselves!

    (bodyweight, federation, raw/equipped and maxes are optional!)
    I had friends try to convince me to compete, though never actually did.
    198lb @ 6'3"
    Flat-bench: rep'd 38@225, 15@315, 5@365, single max @ 425 (might have been able to do a 2nd, but my goal was 1rep). Haven't max'd in a long time. Goal is still 500.
    Decline-bench: max @ 465
    Curl: max 255, 15@172
    Squats: 10@465 (never needed to try heavier)
    Spacebar spacebar spacebar spacebar click-selection spacebar spacebar click-selection spacebar spacebar dark-side.

  4. #4
    Field Marshal
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    148@5'3. Been little less than a year powerlifting.

    Bench Press: Raw max 265 lbs. Suited (single-ply) max 330 lbs. End of year goal: raw 300lbs+ and suited 375+ lbs
    Deadlift: Raw max 395 lbs. Suited max 435 lbs. End of year goal: raw 450+ lbs and suited 500+ lbs
    Squats: Raw max 315 lbs. No suited max. End of year goal: raw 375+ lbs

  5. #5
    Yup. 5"8 225.

    Sadly retired due to serious injury.

  6. #6
    Field Marshal blabber's Avatar
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    Nice, nice

    I just recently moved into 220 (217 atm) 20 y/o Raw, in USAPL
    best "In competition" lifts are 407.7 lb on bench, 573 on squat, and 600.8 on deadlift.

    My ultimate goal is to get to 290-320 someday and compete WSM, and pass a drug test, haha

  7. #7
    Quote Originally Posted by blabber View Post
    Nice, nice

    I just recently moved into 220 (217 atm) 20 y/o Raw, in USAPL
    best "In competition" lifts are 407.7 lb on bench, 573 on squat, and 600.8 on deadlift.

    My ultimate goal is to get to 290-320 someday and compete WSM, and pass a drug test, haha
    Good luck. Be careful though. Broke my humurus, upper left arm, in a bench competition. Had surgery to get plate and some screws in, but got a staf infection under surgery which spread to the bone. 10 surgeries the past 3 months to save my arm. seems i'm going to recover, but not sure if i can ever lift again.

    Partially my own fault, i've been using AAS on and off since i was a teen and basically my muscles could bear the loads but my bones couldnt.

  8. #8
    Ouch I know a friend also broke two his hand by doing lifting u gotta becareful not to over restraint the muscles

  9. #9

  10. #10
    Quote Originally Posted by Fatbeaverlol View Post
    Would be a no lift.

  11. #11
    Quote Originally Posted by Fatbeaverlol View Post
    I love the canon ball comment.

  12. #12
    anyone still around in here

  13. #13
    I follow powerlifting competitions quite closely although I'm not a powerlifter myself. My training still revolves in trying to get as strong as possible on the bench, dead, squat and press though. For discussion purposes, what kind of training template do you guys like to do to peak for a comp?

  14. #14
    Field Marshal blabber's Avatar
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    Haven't been on mmo-champion in a while.

    I dabble with the conjucate method and Bill Kazmaier's old PL routine

    Monday - Squat day
    Back Squat
    Overhead Squats 5x3
    Calf raises (sometimes) 3x25
    Reverse Hypers 3x10
    variety of weighed ab exercises

    Wednesday - Bench day
    Bench Press
    Overhead Press normally 3x5, or 5x5 heavy
    Pull-ups 3 sets to failure
    Some arm work here and there (I try to stay away from DIRECT arm work)
    Ab variety

    Friday - Night of the Living Deadlift

    Deadlift or Half-pulls (Normally I train Sumo and Conventional... for the best of both worlds, doing a variation one week, half pulls the next, the other variation the next week, then half-pulls again the next, etc.)
    Pull-ups 3 sets to failure
    Power Snatch if still full of energy.
    Ab work

    Saturday - Speed day
    Speed squat and speed bench (no more than 50% weight on the bar, 8 sets of 3, with no more than 30 seconds of rest in between sets, blowing up each rep as fast as possible.

    Hang Clean 4x 4x 2x 2x
    Shrugs/rows
    Ab work

    I go by a 4 week program which starts as high reps of the main lifts, and focuses on getting more weight on the bar, while toning down the volume of the sets
    Week 1 - 10x 8x 6x 4x
    Week 2 -5x 5x 5x 5x
    Week 3 - 3x 3x 3x 3x 3x
    Week 4 - 5x 4x 3x 2x 1x

    What I have been doing though over the last 3 weeks is throwing in a few accessory exercises from Bill Kazmaier's Powerlifting routine that have greatly increased my muscular stamina.

    I substituted week 1 with the full routine, and almost died - for now, I do the routine, just cycled down reps, with heavier weight.
    His routine... it is brutal, thank God science has advanced our understanding of training and what not over the last 30 years. (Bill's routine below)

    Monday


    Bench (heavy) warm up, then 4 sets x 10 reps
    Wide Grip Bench 3 sets x 10 reps
    Narrow Grip Bench 3 sets x 10 reps
    Front Delt Raise 4 sets x 8 reps
    Dumbell Seated Press 4 sets x 10 reps
    Side Delt Raise 4 sets x 10 reps
    Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps
    Tricep Push Down 4 sets x 10 reps



    Tuesday


    Squat (heavy) warm up, then 4 sets x 10 reps
    Deadlift (light) warm up, then 3 sets x 10 reps
    Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
    Seated Hammer Curls 4 sets x 12 reps
    Standing Curl 4 sets x 10 reps
    Close Grip Chin Ups 3 sets x max on each set
    Seated Row 4 sets x 10 reps
    Leg Extensions 3 sets x 10 reps
    Leg Curl 3 sets x 10 reps
    Calf Raise 3 sets x 15-25 reps



    Thursday


    Bench (light) warm up, then 3 sets x 10 reps
    Wide Grip Bench 3 sets x 10 reps
    Narrow Grip Bench 3 sets x 10 reps
    Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
    Front Delt Raise 4 sets x 10 reps
    Tennis Backhand Cable Extensions 4 sets x 10 reps
    Prone Tricep Extension 4 sets x 10 reps


    Saturday


    Deadlift (heavy) warm up, then 4 sets x 8 reps
    Squat (light) warm up, then 4 sets x10 reps
    Shrugs (heavy) 4 sets x 10-15 reps
    Seated Hammer Curl 4 sets x 8 reps
    Concentration Curl 4 sets x 12 reps
    One Arm Row - 3 positions 3 sets x 10 reps
    Wide Grip Pull (down to chest) 4 sets x 10 reps
    Leg Extensions 3 sets x 10 reps
    Leg Curl 3 sets x 10 reps
    Calf Raise 3 sets x 15-25 reps
    (Ab Work When Possible)

    I'll post my numbers after my meet on the 27th!

  15. #15
    Interesting routine, seems like he adds some form of direct ab exercises at the end of every workout. I confess that I don't do enough ab work, and it's starting to catch up with me. Lots of failed lifts due to my chest caving in. I enjoy Doug Hepburn's 8x3 followed by 3x10 for 1-2 exercises per workout myself, but as I said before, being lazy with some of the assistance lifts for years have really left me with some glaring weaknesses =/

    There are no powerlifting federations here in my country, but hopefully the local gyms can set something up for powerlifting fans here. Good luck with your meet mate!

  16. #16
    ^^^Which meet are you doing?

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