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Any powerlifters on this board?

  • Competing in my 1st meet on July 7th here in GA. Need some advice from some experienced vets.

    austingamecock

  • I've never actually competed, but I train all of the lifts regularly. What kind of weight to do expect to get?

    signature image signature image signature image

    "Madness is rare in individuals - but in groups, parties, nations, and ages it is the rule." - Friedrich Nietzsche

    joetheogre ●

  • austingamecock said...

    Competing in my 1st meet on July 7th here in GA. Need some advice from some experienced vets.

    pick them up and put them down...ya.

    signature image

    follow me on twitter and instagram @palmettozia **** I'm not an insider, I just live here ****

    3pt0

  • joetheogre said...

    I've never actually competed, but I train all of the lifts regularly. What kind of weight to do expect to get?

    Come meet day, I want 405+ squat, 300+ bench, 500+ DL. Hardest thing for me is lifting on commands, especially the pause bench. Current weight is 209 lbs., which is terrible because the weight classes are based on kg so 90 kg = 198 lbs and 100 kg = 220 lbs, so I'm going to be up against some beasts I'm sure in that 220 lb. class.

    austingamecock

  • austingamecock said...

    Come meet day, I want 405+ squat, 300+ bench, 500+ DL. Hardest thing for me is lifting on commands, especially the pause bench. Current weight is 209 lbs., which is terrible because the weight classes are based on kg so 90 kg = 198 lbs and 100 kg = 220 lbs, so I'm going to be up against some beasts I'm sure in that 220 lb. class.

    Yeah that can be tough man. I have some decent numbers (460, 460, and 305 respectively) but I weigh around 240, so I'm sure I'd get smoked.

    Good luck to you though, keep us updated.

    signature image signature image signature image

    "Madness is rare in individuals - but in groups, parties, nations, and ages it is the rule." - Friedrich Nietzsche

    joetheogre ●

  • austingamecock said...

    Competing in my 1st meet on July 7th here in GA. Need some advice from some experienced vets.

    Don’t get a hernia!!

    usccocker03 ●

  • Yeah... gegt a hold of some B-12 that Bonds or Clemens was taking. Should be helpful.

    Nah, question, though: Do you mainly train in the 3-5 rep range, or do you occasionaly go higher or lower?

    Good luck with your first meet.

    signature image signature image signature image

    Black Death7

  • Black Death7 said...

    Yeah... gegt a hold of some B-12 that Bonds or Clemens was taking. Should be helpful.

    Nah, question, though: Do you mainly train in the 3-5 rep range, or do you occasionaly go higher or lower?

    Good luck with your first meet.

    As far as the training, I actually do both. I alternate between a Max Effort week where I do a rep scheme of 6-3-2-1-1-1 on the 3 main lifts, and then the following week I do a Volume Week where I do a 5 x 5 rep scheme. On all the assistance lifts, I stay in the 10 to 20 rep range.

    austingamecock

  • Assistance lifts meaning non-free weights?

    The bands that I see a lot, do you believe they offer an advantage in training over just the weights on a barbell. I see a lot of strong idividuals using the bans during different free weight lifts, but I still don't see where they offer any advantage over just weights. Gravity is fighting against you with the weights on your barbell regardless of whether you are using bands or not.

    Like I said, though, a lot of very strong individuals seem to beieve the bands are helping their training. And they definittely are getting better result than I get@

    signature image signature image signature image

    Black Death7

  • Black Death7 said...

    Assistance lifts meaning non-free weights?

    The bands that I see a lot, do you believe they offer an advantage in training over just the weights on a barbell. I see a lot of strong idividuals using the bans during different free weight lifts, but I still don't see where they offer any advantage over just weights. Gravity is fighting against you with the weights on your barbell regardless of whether you are using bands or not.

    Like I said, though, a lot of very strong individuals seem to beieve the bands are helping their training. And they definittely are getting better result than I get@

    No, assistance lifts meaning lifts that work smaller muscle groups that will "assist" in you progressing in the 3 main lifts. For example. deep DB pause bench, box squats, heavy barbell rows, wide grip pull-ups, cobra w/ med ball, etc.

    The bands are good for working through a sticking point, as the barbell movements are easier the closer to the top of each lift you get. The bands keep tension on you and actually make it harder the closer you get to the top of the lift. IMO you need to be strong enough to be moving huge weight before you start doing exotic things like putting bands and chains on the bar, though. I saw some skinny high school kids doing bench with 135 with bands; completely unnecessary IMO.

    austingamecock

  • 10-4. Appreciate the response.

    signature image signature image signature image

    Black Death7

  • austingamecock said...

    No, assistance lifts meaning lifts that work smaller muscle groups that will "assist" in you progressing in the 3 main lifts. For example. deep DB pause bench, box squats, heavy barbell rows, wide grip pull-ups, cobra w/ med ball, etc.

    The bands are good for working through a sticking point, as the barbell movements are easier the closer to the top of each lift you get. The bands keep tension on you and actually make it harder the closer you get to the top of the lift. IMO you need to be strong enough to be moving huge weight before you start doing exotic things like putting bands and chains on the bar, though. I saw some skinny high school kids doing bench with 135 with bands; completely unnecessary IMO.

    I got a question you might be able to help with. I need the opposite of bands, as I have no problem locking out large weight, but I always tend to get stuck at the bottom. I do around 300-305, but if I could get it a quarter of the way up, I could do about 325. Do you know anything that would help with that 25% at the bottom?

    signature image signature image signature image

    "Madness is rare in individuals - but in groups, parties, nations, and ages it is the rule." - Friedrich Nietzsche

    joetheogre ●

  • joetheogre said...

    I got a question you might be able to help with. I need the opposite of bands, as I have no problem locking out large weight, but I always tend to get stuck at the bottom. I do around 300-305, but if I could get it a quarter of the way up, I could do about 325. Do you know anything that would help with that 25% at the bottom?

    Only take it 75% of the way down, duh.

    Edit: I'm just kidding, please don't hurt me

    This post was edited by CockAtLaw on 6/28/2012 at 11:17 AM

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    You may run like Hayes, but you hit like $*!#

    CockAtLaw

  • joetheogre said...

    I got a question you might be able to help with. I need the opposite of bands, as I have no problem locking out large weight, but I always tend to get stuck at the bottom. I do around 300-305, but if I could get it a quarter of the way up, I could do about 325. Do you know anything that would help with that 25% at the bottom?

    Attach the bands at the top instead of the bottom.........they will help you get the weight off the bottom. Start with the smallest ones you can find and go bigger if needed.

    signature image

    Sometimes, in the course of human events, people get lit on fire.

    BigBlairCock

  • BigBlairCock said...

    Attach the bands at the top instead of the bottom.........they will help you get the weight off the bottom. Start with the smallest ones you can find and go bigger if needed.

    I suppose I could do that, I would just have to do my bench inside of a squat rack/power rack.

    signature image signature image signature image

    "Madness is rare in individuals - but in groups, parties, nations, and ages it is the rule." - Friedrich Nietzsche

    joetheogre ●

  • You don't think you could shed some water weight to get to 198 before the 7th? Or do you even want to?

    97srad750

  • joetheogre said...

    I got a question you might be able to help with. I need the opposite of bands, as I have no problem locking out large weight, but I always tend to get stuck at the bottom. I do around 300-305, but if I could get it a quarter of the way up, I could do about 325. Do you know anything that would help with that 25% at the bottom?

    Sounds like you might be a candidate to start using chains on the bar. Check out this link.

    Weight Training With Bench Press Chains

    An introduction to bench press chains.

    www.criticalbench.com

    austingamecock

  • 97srad750 said...

    You don't think you could shed some water weight to get to 198 before the 7th? Or do you even want to?

    I'm currently doing the Paleo Diet and having good results so far with that. If I can keep eating what I am now and drop water and BF to get down there, then I'd be good with that. But not if I have to eat even less that I am now.

    austingamecock

  • joetheogre said...

    I suppose I could do that, I would just have to do my bench inside of a squat rack/power rack.

    That's what I've been doing...........it's not too shabby. I use the lightest bands we have and add weight to offset the help I get from the bands. I like the bands because I feel like they help keep me balanced as well. I use them on squats and bench.

    The chain suggestion could help as well.

    I've been back in the gym for 3 months now after being out for almost 3 years.

    signature image

    Sometimes, in the course of human events, people get lit on fire.

    BigBlairCock

  • I do 12 oz. curls 3-4 times per week.

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    GamecockTripp

  • BigBlairCock said...

    That's what I've been doing...........it's not too shabby. I use the lightest bands we have and add weight to offset the help I get from the bands. I like the bands because I feel like they help keep me balanced as well. I use them on squats and bench.

    The chain suggestion could help as well.

    I've been back in the gym for 3 months now after being out for almost 3 years.

    A few other things I thought of for this issue:

    - Some gyms have a barbell that has a U-shape in the middle of it. You could bench with that and that would allow you to drop your hands a little lower than with a normal bar to get used to working a larger ROM.

    - Work on pause bench. Pause the bar on your chest until it is motionless, then drive it up. That is actually how bench is done in a PL competition, so be ready to take a pretty good % of weight off the bar if you're going to do this. Once you build up that drive, it should be easier to just touch the bar to your chest and drive up.

    - Try doing an extended pause bench with DBs. Same concept as above, but if you don't have a spotter, there's no chance of you getting pinned under the bar and you can drop the DBs if you get in a dicey situation. Plus, DBs allow a larger ROM so that may be a bonus.

    - If you have a spotter you trust, put heavier weight than you're comfortable with on the bar, and do a slow negative and have him assist you on the lift. This will condition your mind and CNS to handling heavier weights so it's not a huge shock when you try to bench them for real.

    - Don't forget to train your lats heavy and with the same volume that you do your presses. You're supposed to transfer all the energy to the lats at the bottom of the lift and imagine trying to shear the bar in half, so if you could improve lat strength, you may be able to work through the sticking point at the bottom.

    This post was edited by austingamecock on 6/29/2012 at 9:05 AM

    austingamecock

  • austingamecock said...

    A few other things I thought of for this issue:

    - Some gyms have a barbell that has a U-shape in the middle of it. You could bench with that and that would allow you to drop your hands a little lower than with a normal bar to get used to working a larger ROM.

    - Work on pause bench. Pause the bar on your chest until it is motionless, then drive it up. That is actually how bench is done in a PL competition, so be ready to take a pretty good % of weight off the bar if you're going to do this. Once you build up that drive, it should be easier to just touch the bar to your chest and drive up.

    - Try doing an extended pause bench with DBs. Same concept as above, but if you don't have a spotter, there's no chance of you getting pinned under the bar and you can drop the DBs if you get in a dicey situation. Plus, DBs allow a larger ROM so that may be a bonus.

    - If you have a spotter you trust, put heavier weight than you're comfortable with on the bar, and do a slow negative and have him assist you on the lift. This will condition your mind and CNS to handling heavier weights so it's not a huge shock when you try to bench them for real.

    - Don't forget to train your lats heavy and with the same volume that you do your presses. You're supposed to transfer all the energy to the lats at the bottom of the lift and imagine trying to shear the bar in half, so if you could improve lat strength, you may be able to work through the sticking point at the bottom.

    Awesome tips, I need to try some of these out.

    My lats definitely could use some work, I rarely train those muscles. I think the pause benches could work as well.

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    "Madness is rare in individuals - but in groups, parties, nations, and ages it is the rule." - Friedrich Nietzsche

    joetheogre ●

  • Tried some pause benches today. Did a couple of sets of 4 or 5 and then did 3 singles at 285. I finished up with some chain benches at 185 and 225, plus whatever the chains weigh. I'm definitely feeling it.

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    "Madness is rare in individuals - but in groups, parties, nations, and ages it is the rule." - Friedrich Nietzsche

    joetheogre ●

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    austingamecock

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