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'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'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!
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.
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
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.
Ouch I know a friend also broke two his hand by doing lifting u gotta becareful not to over restraint the muscles
anyone still around in here
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?
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!
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!
^^^Which meet are you doing?